Nutrition

Top tips for lowering cholesterol fast

A few key changes in your dietary practice and lifestyle can help a person naturally lower their cholesterol levels over time. There is no instant fix, but some people may see changes within weeks. In some cases, a person may need medication to lower cholesterol levels or control other risk factors. However, even if a person is on medication, it is important that they make changes to improve their cholesterol levels and reduce the risk of side effects including through nutrition and physical activity.

How to Lower Cholesterol Through Nutrition and Physical Activity

A person looking to lower their cholesterol quickly can follow a few basic health principles. These include exercising regularly and focusing on a diet rich in plant foods and low in refined foods and certain types of fats.

What is cholesterol?

In the body, the liver makes cholesterol, which is a waxy substance. Cholesterol molecules circulate in the blood. The liver makes all the cholesterol the body needs, so a person does not need to consume cholesterol from their diet. Cholesterol in itself is not bad. It plays an important role in building cells.

dietary cholesterol

Other sources of cholesterol come from the diet. Dietary cholesterol is found only in foods of animal origin, such as meat and high-fat dairy products. This is because the addition of dietary sources of cholesterol increases the amount of this compound in the body and in the blood, which increases a person’s cholesterol level.

Measurement of blood cholesterol level

To measure cholesterol levels, doctors assess four markers in a person’s blood:

Low-density lipoprotein (LDL) cholesterol: the “bad” cholesterol. A lower LDL level can be a good indicator of health and disease risk.

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High Density Lipoprotein (HDL) Cholesterol: The beneficial cholesterol. Low HDL cholesterol can be a risk factor for other problems, and higher HDL can be an indicator of health.

Blood triglycerides: A common type of fat in the blood. A higher level can mean that a person is at increased risk for certain problems, especially if they also have other risk factors, such as low HDL cholesterol.

Total cholesterol: this figure takes into account the levels of blood triglycerides and LDL and HDL cholesterol.
Doctors will use all of these numbers in the context of a person’s general health and other risk factors to determine their risk for heart disease and stroke.

Why lower cholesterol?

High cholesterol plays a role in worsening heart health. The more cholesterol circulates in the blood, the more difficult it is for the heart to pump this blood properly. This cholesterol can also contribute to plaque buildup in the arteries, increasing the risk of atherosclerosis. High cholesterol puts a person at risk for heart disease, as well as heart attack and stroke.

Dietary changes

Cholesterol has a lot to do with what we eat. That’s why healthy eating is one of the first things doctors recommend for people who want to lower their cholesterol quickly. The following dietary changes can help a person lower their cholesterol as quickly as possible.

– Eliminate trans fats

Trans fats reduce beneficial cholesterol levels and increase unhealthy cholesterol levels. Some dietary trans fats occur naturally in foods such as milk and meat products. Other trans fats come from manufacturing processes. Food companies create them by adding hydrogen to certain fats to make them stronger. Possible sources of trans fats are meat and dairy products, packaged hydrogenated oils, and fried foods from fast food restaurants.

– Reduce saturated fats

Saturated fats are solid at room temperature and not necessarily healthy when consumed in large amounts. Eating large amounts of saturated fat raises LDL cholesterol levels. Limit saturated fat intake to 5-6% of daily calories. Sources of saturated fat include meat and dairy products, such as cheese, butter, and milk, as well as vegetable oils, such as palm oil and coconut oil.

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– Add more plant foods

A cholesterol-lowering diet involves eating a wide variety of plant foods, such as fruits, vegetables, grains, and seeds. Adding a variety of plant foods to the diet helps ensure that the body receives the various nutrients and vitamins it needs to function properly. Plant foods are also cholesterol-free and therefore do not contribute to raising cholesterol levels in the body. Additionally, plant foods contain nutrients that may reduce other heart disease risk factors, such as antioxidants and certain types of fiber.

– Increase fiber intake

Plants are the only source of fiber in the diet. Fiber is an important factor for digestive health, which can also affect other risk factors, such as high cholesterol. A high-fiber diet alone can help lower cholesterol levels by 10%. Eating more plant foods naturally increases fiber intake. People who need more fiber can consider taking a fiber supplement to help them meet their daily needs.

– Increase vegetable protein sources

Introducing variety in the diet may help people manage certain risk factors for heart disease. Many people get their protein primarily from animal sources. However, it may be helpful for them to also include vegetable protein sources in their diet.

A number of plant foods contain substantial amounts of protein, including:

– beans and legumes, such as chickpeas, lentils and peas
– cereals, such as rice, quinoa
– nuts, such as almonds and cashews
– seeds, especially pumpkin, sunflower and hemp seeds.
Adding plant-based protein to the diet can help the body meet its protein needs without adding cholesterol.

– Eat fewer refined foods

It is best to avoid refined foods whenever possible. Refined and packaged foods tend to contain ingredients that make them shelf stable while giving them a desirable flavor. These foods often contain ingredients that a person should avoid when trying to lower their cholesterol levels. Some ingredients to avoid include refined grains, added trans and saturated fats, and added sugars.

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  • Lifestyle factors
  • Several lifestyle factors can affect a person’s cholesterol level. Some people may find that making certain lifestyle changes helps lower their cholesterol.

    – Physical exercise

    Exercise plays a key role in cardiovascular health and maintaining healthy cholesterol levels. Just 150 minutes a week of moderate-intensity aerobic exercise helps lower cholesterol levels and other risk factors, such as high blood pressure.

    To achieve this, you must do a 30-minute activity that gets your heart rate up five days a week. These activities may include:

    – brisk walking
    – swimming
    – the bicycle
    – jogging
    – movement and dance classes

    – stop smoking

    Smoking affects many aspects of health. For people with high cholesterol, smoking lowers beneficial cholesterol levels in the body. People who have quit smoking often experience a rapid rise in their HDL cholesterol. This is an important sign of overall cholesterol health.

    – Body weight

    Achieving or maintaining a moderate weight may also reduce risk factors for disease in people with obesity. It may help people lower their LDL cholesterol levels and increase their HDL cholesterol levels. A weight loss of 10% of a person’s total body weight can help improve their cholesterol levels.

    [HighProtein-Foods.com]

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