This article is about how to lower cholesterol level. Basically there are two types of cholesterol level in the body – HDL and LDL. HDL is the good cholesterol while on the other hand, LDL is the bad one. It is goof to decrease the LDL level in the body, while on the other, you should raise HDL cholesterol. Increase level of LDL cholesterol level in the body can clog arteries. Clogged arteries result in serious problems like strokes and heart attacks. Thus, it is very important to lower down the cholesterol level in the body. The point of concern is that more than 100 million Americans have cholesterol above 200 mg/dL. In this article we are going to discuss some of the best ways to lower cholesterol level in the body.
Causes of High Cholesterol Level:
Here are some of the main factors that might increase the cholesterol level in the body:
Obesity – Obesity is one of the main reasons for increased level of cholesterol in the body. If your BMI, body mass index, is more than 30 than the person is at higher rid of increased cholesterol.
Poor Diet – If you are not maintaining a healthy diet then there are increased chances that you might have higher level of cholesterol in the body. If you consume more animal products and commercially baked cookies and crackers, then it might increase the level of cholesterol level in the body. You should avoid such foods as they are high in trans-fat. You should also avoid full-fat dairy products.
Lack of Exercise – Exercising helps lower bad cholesterol, LDL, and increases good cholesterol, HDL. So, it is good to perform exercises daily.
Large Waist – If you are a man and your waist is around 40 inches or a woman and your waist size is 35 inches, then you might have high cholesterol.
Diabetes – High blood sugar is also one of the main causes of high cholesterol level. It not only raises the level of LDL but also affects the lining of arteries.
Smoking – Blood vessels get damaged due to smoking which leads to fatty deposits. Along with that, it lowers HDL level.
Foods to Lower Cholesterol Level:
The good part is that you can easily lower cholesterol level in the body just by consuming some right foods. Here are some of the best foods that will help you lower bad cholesterol level.
1.) Oats to Lower Cholesterol Level
Oats is one of the best foods to lower cholesterol level. What you have to do is just start your day with a bowl of oatmeal. This morning meal has a number of benefits and lowering bad cholesterol is one of them. It also helps lose weight fast at home. Two servings of oatmeal help lower LDL cholesterol by. Consuming a bowl of oatmeal daily can lower 5.3% in just 6 weeks. Oatmeal has a substance known as beta-glucan. Beta-glucan absorbs LDL. So, you can easily lower the level of cholesterol by just switching your breakfast with a bowl of oatmeal.
2.) Tea to Lower Cholesterol Level
You can also bring down the level of cholesterol in the body with enjoying a cup of tea. Tea has cancer-fighting antioxidants and it is well known for that. But, it is also helps absorb LDL cholesterol levels. According to a research, black tea reduces blood lipids by 10 per cent in just three weeks. So, it is good to switch your morning tea with black tea.
3.) Red Wine to Lower Cholesterol Level
You can also go for red wine in order to lower high cholesterol level in the body. High-fiber red grapes are used to prepare wine that help reduce LDL. A research has shown that grape supplement found in red wine reduces cholesterol by 9 per cent. So, enjoy a glass of red wine to lower cholesterol level in the body.
4.) Omega-3 Fatty Acid to Lower Cholesterol Level
Omega-3 is the best way you can go for in order to maintain cholesterol level in body. In fact, omega-3 is known for lowering the LDL cholesterol. Thus, you should increase the consumption of foods high in omega-3 fatty acid. Consuming foods like salmon and sardines helps maintain the level of cholesterol in the body. It can reduce cholesterol level by 4 per cent.
5.) Nuts to Lower Cholesterol Level
You can also go for different nuts to lower bad cholesterol. A study has shown that consuming 1.5 ounces of whole walnuts daily for six days a week for a month can reduce the LDL cholesterol by 9.3 per cent. You can also go for almond and cashews. Nuts are high in calories so you should consume these nuts in control. 1.5 ounces is enough. You should use a shot glass to measure the amount.
6.) Garlic to Lower Cholesterol Level
Garlic is also one of the most effective foods top lower cholesterol level. Garlic helps prevent arteries from getting clogged by keeping cholesterol particles away from artery walls. In this way, it prevents arteries from sticking. It has been found that garlic reduces blood pressure and also prevents blood clots. It also prevents infections as well. It is good to consume two to four cloves every day.
7.) Avocado to Lower Cholesterol Level
You can also go for this tasty creamy fruit to lower cholesterol level. Avocadoes being rich in heart-healthy monounsaturated fat not only lowers LDL level but also raises HDL level. Also, avocadoes are high in cholesterol lowering beta-sitosterol. But, you should consume them in control as they are high in calories and fat.
8.) Olive Oil to Lower Cholesterol Level
You can also go for olive oil in order to reduce cholesterol level. It is also rich in heart healthy monounsaturated fatty acid that helps lower LDL cholesterol level. It also has other benefits such as it helps reduce belly fat. You can consume it in different ways. You can just use it for cooking or you can also use it for salad dressing or to marinate fish and chicken.
9.) Spinach to Lower Cholesterol Level
Spinach is also among the best foods to lower cholesterol. Spinach contains lutein that is beneficial at lowering bad cholesterol in the body. Lutein is popular for fighting against macular degeneration, which is the leading cause of blindness. So, you should consume spinach regularly in order to reduce bad cholesterol. Try to go for spinach leaves cooked in microwave as it retains the nutrients and contents.
10.) Chocolate to Lower Cholesterol Level
Chocolate is one of the tastiest foods you can go for in order to reduce the cholesterol level in the body. Daily consumption of dark chocolate can increase HDL cholesterol level by 24 per cent and that too in just 12 weeks. Make sure that you go for chocolate high in cocoa powder. Always go for dark chocolate that 70 per cent cocoa content. It prevents blood platelets from sticking to one another and thus prevents arteries from getting clogged.
11.) Beans to Lower Cholesterol Level
You can also go for beans in order to reduce LDL level in the body. Consuming half cup of beans daily reduces LDL level by 8 per cent. Being rich in fiber, it lowers down the rate by which cholesterol gets absorbed in the body. You can also try black, pinto and kidney beans.
12.) Margarine to Lower Cholesterol Level
Margarine also helps reduce bad cholesterol level in the body. Margarine with plant sterols helps reduce the cholesterol absorption in the body. A study has shown that people who had higher plant-sterol diet were able to lower cholesterol by 3.5 per cent.
Lifestyle Changes to Lower Cholesterol Level:
Foods alone cannot do the job. You have to make some changes in your lifestyle to lower cholesterol levels. Here are some of the key changes that you should not make in your lifestyle to lower bad cholesterol:
1.) Eat Healthy Foods to Lower Cholesterol Level
Eating healthy is one of the best ways to lower down the level of LDL cholesterol in the body. You diet play a very important role in shaping your body. You should make sure that you are ignoring trans fat in your diet. The more trans fat and red meat you consume, more there are chances of increasing the level of cholesterol in the body. It is better to go for foods high in omega-3 fatty acids. They work best to control the level of cholesterol in the body. Also, consume foods that are high in fiber. You can also switch to protein rich foods, but avoid red meat.
2.) Quit Smoking to Lower Cholesterol Level
No matter what you try, if you are a smoker, things will be balanced. It is very important to quit smoking as smoking not only raises LDL cholesterol but also lowers HDL. So, avoid smoking as soon as possible and within a week, your risk of heart diseases will lower to half of that of a smoker.
3.) Exercise to Lower Cholesterol Level
Exercising is also one of best ways to maintain the level of cholesterol in the body. You should exercise daily for at least 30 minutes to maintain the level of cholesterol in your body. You can go for running, walking, swimming or biking. You can also play sport of your choice. This will also serve as a recreational activity.
4.) Avoid Alcohol to Lower Cholesterol Level
This is another important way to control cholesterol level. What you have to do is consume alcohol in limit. Too much drinking can lead to serious health hazards like blood pressure, strokes and heart failure. Consume alcohol occasionally. Quit the habit of drinking daily.
5.) Lose Weight to Lower Cholesterol Level
Obesity is one of the main reasons for increased cholesterol level. So, it becomes very important to lose weight in order to lower bad cholesterol level. What you have to do is bring you BMI under 30. Once you achieve this target, you will lower LDL cholesterol fast.
You can also read the article on our website home remedies to reduce cholesterol.