Cholesterol is a waxy substance produced by our liver and it plays a vital role in many cell functions. It is both our friend and a foe and is also found in certain foods naturally. It is carried by the blood in the form of lipo-proteins and is of two types, LDL or bad and HDL or good cholesterol. Higher levels of LDL lead to coronary and circulatory diseases.
To stay healthy, one should control its levels within optimum range. Here are few tips to lower LDL or bad cholesterol:
1. Increase your magnesium intake, as it limits the production of cholesterol. Some foods loaded with high content of magnesium are wheat bran, wheat germ, almonds, cashews, molasses, buckwheat, Brazil nuts, peanuts, wheat grain, millet, pecans, English walnuts, rye, tofu etc.
2. Citrus fruits and fruits with higher fiber content are helpful in reducing cholesterol. So trade your oily snacks with fruits like oranges, lemons, limes, apples, berries and pomegranates etc.
3. Researchers at Loma Linda University found that including little more than 2 ounce of nuts in your daily diet increases HDL to LDL ration in blood by 8.3%, thus improving your health. Therefore, ensure to increase your intake of walnuts, peanuts, peacons, almonds, pistachios etc.
4. A bowl of oats in breakfast will help you in lowering LDL. So next time you have one more reason to sneak on that oatmeal snack.
5. Add some vitamin K2 to your diet by including goose liver pate, chicken liver, egg yolk and soft cheese. Vitamin K2 lowers serum cholesterol and reduces the risk of atherosclerosis.
6. Trade your afternoon tea with a cup of green tea which solely concentrates on lowering LDL.
7. Tuna, salmon and sardines contain high level of omega 3 which increase the amount of HDL and helps in controlling LDL.
8. Raw onions are rich in antioxidants and make the blood less sticky thus, onions prevent its levels spiking after a fatty meal.
9. In Japan, researchers have proved that exercising daily for just 20 minutes increase the good cholesterol or HDL by 2.5 points and hence, manages bad cholesterol. So, no more excuses go ahead and hit the gym daily.
10. Pack your meal with a bit of raw garlic punch as it is known to reduce total cholesterol and triglyceride levels.
11. Quit smoking and ban the entry of that harmful trans fat found in processed food to help lower your cholesterol level.
12. Celery is rich in antioxidants and reduces the levels of bad cholesterol. So add the in-distinctive flavour of celery to whatever you like and fight LDL away.
13. The high fiber in brown rice helps lower LDL. Hence trading your white rice with healthy brown rice is a tasty way to reduce it.
14. Include soy products in your diet as they are great when it comes to lowering LDL.
15. Flax Seeds like nuts are rich in omega 3 and are known to lower LDL and boost your overall health.
Rather than panicking on your cholesterol levels make efforts to lower it by modifying your diet and lifestyle.
15 Ways to Lower Cholesterol
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