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40 Ways to Reduce Bad Cholesterol and Increase HDL Fast and Easily

 

  1. Quit smoking:

quit smoking to reduce cholesterol
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If you want to deduce cholesterol then you have to quit smoking. Quit smoking will improve your HDL cholesterol level.

  1. Eliminate trans fats:

Eliminate trans fats to reduce LDL
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Trans fats increase the “bad” cholesterol levels and lowering the “good” cholesterol. This increases the risk of heart attacks. Trans fats can be found in fried foods such as cookies, snacks, and cakes.

  1. Consume omega-3 fatty acid foods:

omega 3 fatty acid foods to reduce LDL
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Omega-3 fatty acids don’t affect LDL cholesterol. They have other heart benefits, such as helping to increase high-density lipoprotein cholesterol and reducing blood pressure. Some types of fish like salmon, mackerel are rich in omega-3 fatty acids.

  1. Low-fat diet:

Low-fat diet to maintain HDL
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American Doctors estimate that low-fat food such as fish and veggies could lower cholesterol by up to 20%. Countries with low-fat diets, such as Japan and Caribbean, have lower levels of heart attack and stroke.

  1. Take foods high in soluble fiber:

Take foods high in soluble fiber to reduce cholesterol
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Soluble fiber binds cholesterol in the digestive system and reduces bad cholesterol. Fruits, vegetables, sprouted and other fiber-rich foods highly contain soluble fiber.

  1. Exercise:

do Exercise to reduce cholesterol
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Being overweight affects fat to circulate in the bloodstream. It boosts harmful LDL. Keep your body excess fat free by doing exercise.

  1. Nuts:

take Nuts maintain good cholesterol
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American studies show that eating almonds, walnuts, and other nuts are good for the heart. Eating 2 ounces of nuts a day can lower LDL 6%.

  1. Eat Red yeast rice:

Eat Red yeast rice to reduce cholesterol
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This supplement is made of a fungus that grows in rice. It can be effective to reduce cholesterol.

  1. Bile acid sequestrates:

Bile acid sequestrates to reduce cholesterol
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Drugs such as Questran and Colestid trick the body to produce extra bile, which lowers LDL cholesterol by about 15% to 20%.

  1. Niacin:

Niacin to reduce cholesterol
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Niacin is a drug that contains B vitamin. It lowers both LDL cholesterol and triglycerides, fats that can be harmful at high levels. It also raises good cholesterol.

  1. Oats:

Oats to reduce LDL
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An easy first step to improving your cholesterol is having a bowl of oats meal. Doctors recommend eating 20 to 35 grams of oats a day.

  1. Barley:

eat Barley to reduce cholesterol
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Barley can help lower the risk of heart disease by balancing the level of good and bad cholesterol level in your blood.

  1. Consume Vegetable oils:

Consume Vegetable oils to maintain HDL
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Vegetable oils such as olive oil, sunflower oil, rice oil help to lower LDL. So, instead of taking mustard oil and refined oil take vegetable oils.

  1. Boiled Apples:

Boiled Apples to reduce cholesterol
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Apple is full of nutrients. It helps to reduce the LDL of the blood. For old people, it’s good to have boiled apple so that it can digest properly.

  1. Foods filled with sterols:

Foods filled with sterols to reduce cholesterol
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Sterols extracted from plants gum that can increase the body ability to absorb good cholesterol from food. Getting 2 grams of plant sterols a day can lower LDL cholesterol by 10%. Orange is a good source of sterols.

  1. Take psyllium:

Take psyllium to reduce cholesterol
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Psyllium husks are seed grains sold as a soluble fiber supplement. British studies have shown that 9 to 10 grams daily of psyllium reduced LDL levels.

  1. Soya:

eat Soya for healthy HDL
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Eating soya protein daily can help the liver remove bad cholesterol. It can reduce levels by as much as 5%.

  1. Whey protein:

Whey protein scoop. Sports nutrition.
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Whey protein is one of two proteins in dairy products. Studies have shown that whey protein given as a supplement that lowers both LDL and total cholesterol.

  1. Garlic extract:

Garlic extract to cure cholesterol
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Research shows that aged garlic extract could be an effective alternative to treat high cholesterol problem.

  1. Herbs:

Herbs to reduce LDL
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Add some spices such as basil, rosemary, and turmeric in your food which contain antioxidants that help to lower cholesterol naturally.

  1. Avoid Sugar and refined carbohydrates:

Avoid Sugar and refined carbohydrates to reduce LDL
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Refined carbohydrate and sugar stimulate the liver to produce more cholesterol and increase LDL.

  1. Avoid Alcohol:

Avoid Alcohol to reduce cholesterol
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Alcohol also stimulates the liver to produce more cholesterol. A glass of red wine per day may be good for the heart, but anything more than that will increase your bad cholesterol level.

  1. Avoid Hydrogenated fats:

Avoid Hydrogenated fats to reduce LDL
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The oily fast food contains hydrogenated fats. It can easily increase your bad cholesterol level.

  1. Avoid Caffeine:

Avoid Caffeine to reduce cholesterol
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Too much coffee isn’t good for the heart because it contains caffeine that can increase cholesterol. Limit coffee no more than 1 cup per day.

  1. Raw onions:

eat Raw onions to reduce LDL
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Like garlic, onion also helps to lower LDL cholesterol because of their sulfur-containing compounds.

  1. Avoid red meat:

Avoid-Red-Meat to prevent cholesterol
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Red meat contains high fat that can easily increase the fat level of your blood and causes high cholesterol problem.

  1. Avoid heavy work or exercise for those who have high cholesterol:

Avoid heavy work or exercise for those who have high cholesterol
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High cholesterol blocks the inner wall of heart arteries and blocks blood circulation to the heart and the extreme blockage causes a heart attack. Heavy work or exercise increase the heart rate by flowing excess blood to the heart but heart arteries are already blocked and can’t pump the less blood. This excess blood pressure to the heart can cause a heart attack. Those people have high cholesterol should always avoid heavy exercise and work. But they should do a mild exercise like yoga that will help to lower the cholesterol.

  1. Eat Avocados:

eat avocado increase HDL
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Avocados rich in vitamin C, K, B5, E, B6, potassium, along with a small quantity of magnesium, manganese, iron, zinc, phosphorus, vitamin A, B1, B2. They keep healthy blood cholesterol.

  1. Cinnamon stick:

Cinnamon stick to reduce cholesterol
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According to American health specialist, half a teaspoon of cinnamon a day significantly reduces the triglycerides and LDL in people suffering from type 2 diabetes.

  1. Eggplant and okra:

Eggplant and okra to reduce cholesterol
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These two vegetables are good sources of soluble fiber and fiber. This is essential to control cholesterol level in the body.

  1. Celery:

eat Celery to reduce LDL and increase HDL
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Celery has high antioxidant content. It is known to lower the risk of heart disease by removing oxidation of bad cholesterol.

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