Cholesterol is something that is present in the body of every human. A simple blood test can help determine the range of your cholesterol. Check our these healthy ways to naturally reduce your cholesterol levels.
The body contains two types of cholesterol which are Low-Density Lipoprotein (LDL) also known as bad Cholesterol, and High-Density Lipoprotein cholesterol(HDL) otherwise known as good Cholesterol.
One natural way of lowering bad cholesterol is by taking food rich in Fibre. Example of such food is Oats and barley. Oats are known to contain beta glucan, which help to reduce the amount of cholesterol absorbed into your blood.
Oats are rich in Fibre that help reduce cholesterol. A two-four portion of oat based products will help lower LDL in the body. They are low in fat, and consumption of oats keeps the stomach full, as such the temptation to snack. They’re low in fat too, So, they’re perfect as a part of an healthy diet.
Refined grains lack the beta glucan found in the outer layer of grains which contains all the nutrients, thus making it inadvisable to consume them. Example are the white pasta, white rice and white bread.
Avoid Food high in saturated fats.
Food high in a saturated, saturated fat has the tendency to raise the level of bad cholesterol in the blood. Examples of some these foods high in saturated fats include:baked foods such as cake, meatpie, sausage, hard cheese, cream, and any other foods containing palm oil /coconut oil.
To help lower cholesterol levels, replace food high in saturated fat with foods high in unsaturated fats.
Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels.
Try to replace foods containing saturated fats with small amounts of foods high in unsaturated fats, such as:nuts, pumpkin and sunflower seeds, avocados, sunflower or olive oil.
Avoid Trans-Fats, and Total-Fat meals.
Trans fat and total fat meals raises Cholesterol in the blood. Examples include meat, milk, and dairy food. Instead of frying, try grilling, poaching, boiling, microwaving and streaming. That way you reduce total fat consumption, and also get to prevent heart diseases from emerging.
Eat lot of fruits and vegetables develop the habit of consuming lot of fruits and vegetables. Consuming about Five portions of different fruit and vegetables daily keeps the body fit.
Living and staying active help to lower your cholesterol levels naturally. This can be done by doing simple activities like walking, jogging, running, energetic dancing and abs workout that raises the heart rate and breaks a sweat. Consistent exercise for about 150 minutes every week will help reduce bad cholesterol in the body.
In conclusion, Cholesterol is not something to be scared of, as it can be brought to check with healthy diet and daily exercise. It is also important to make good lifestyle changes like maintaining an exercise routine, eating a healthy diet, and regularly monitor your cholesterol levels by getting them checked.
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See also: Ogbono Soup: Health Benefits & Recipes
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