The first thing you need to know about cholesterol is that not all cholesterol is bad for your health. One type of cholesterol is HDL, which is important for proper hormonal balance in body and also helps to reduce weight, and the other type of cholesterol is LDL, which do nothing good in the body and stick to arteries and veins, causing heart attacks and strokes.
So its important to reduce the levels of LDL in your body. Here are 8 ways you can do it
Phytosterols Lower Plasma Cholesterol
Phytosterols, also known as plant sterols, are molecules related to cholesterol found in vegetable oils. They are also present in small amounts in nuts, legumes and cereals.
According to a study, a diet rich in phytosterols lower plasma cholesterol in the body. In the study they found out that people who eat foods containing phytosterols have a 10% lower cholesterol in the blood than other people.
Nutrient-Dense Diet Is Key To Lower Cholesterol
According to CDC, healthy nutrient dense food is key to lower cholesterol and its related problems. They say eating foods low in saturated fats and salt and high in fiber and unsaturated fats can help prevent high levels of cholesterol. In addition, eating fruits and vegetables leads to better health.
Omega-3 Fatty Acids Is What You Need
These fatty acids have constantly been recommended by doctors to maintain a healthy lifestyle. They are the precursors of important hormones in the body and help in preventing and treating various diseases.
In s study it was shown that women undergoing hormone therapy have an increase in triglycerides in their body. And as omega-3 fatty acids have powerful effects on triglycerides, they can benefit from omega-3 fatty acids.
Mediterranean Diet Is The Best Diet
A Mediterranean diet is rich in unprocessed plant-based foods and unsaturated oil. It also has high content of omega-3 fatty acids. Health experts have time and time again appreciated the Mediterranean diet for its various health benefits.
Increase Fiber Intake
Fiber lowers cholesterol in the body by absorbing bile juices in the intestine. Due to this there is a decrease in bile so the liver works to produce more bile. As bile is made in the liver by using cholesterol, this lowers cholesterol levels in the blood.
Eliminate Trans-Fat From Your Diet
Trans-fat is neither unsaturated nor saturated fat, so it’s difficult for your body to handle it. Now studies have shown that trans-fat increases LDL levels and decreases HDL levels in the body. So to decrease LDL in the body, reduce your intake of trans-fats.
Stop Eating Too Much Protein
While a high protein diet may help you lose weight, it also raises cholesterol in the blood while carbohydrates have the opposite effect (they raise glucose levels). Therefore, a high-protein low-carb diet increases LDL levels in the blood.
The Truth About Statins
Statin therapy reduces the risks of cardiovascular diseases by reduction in LDL cholesterol. However, the usefulness of statins are only short-term as their effectiveness starts to decrease and you need more and more for the same effect. Moreover, statins also cause muscle pain and weakness, diabetes and hemorrhages.