How to reduce cholesterol level for health lifestyle?
A healthy cholesterol reading from a blood test is less than 200 mg/dL. 'While it used to be thought that eating cholesterol-rich foods would raise blood cholesterol levels. Eating foods that contain monounsaturated fats and polyunsaturated fats can help prevent and manage high levels of 'bad' LDL cholesterol and triglycerides while increasing 'good' HDL cholesterol levels. Drizzle some olive oil or sunflower oil on salads and veggies since both are good sources of monounsaturated (MSN)
Increasing the amount of calcium in your diet can increase HDL 'good' cholesterol and decrease total and LDL cholesterol concentrations. Add fruits and vegetables to every meal and snack, top salads with beans, and start your morning off with whole oats. (MSN)
whey protein may have some of the same health benefits of dairy, When consumed whey protein as a supplement, it lowered both LDL and total cholesterol. Drinking too much alcohol can raise your cholesterol. Men should have no more than two alcoholic drinks per day, and women only one. Eat a 3.5-ounce serving of fish at least twice per week, preferably those higher in omega-3 fatty acids.(MSN)
Foods naturally rich in soluble fiber have proven particularly good at lowering cholesterol. Excellent sources include oats, oat bran, barley, peas, yams, sweet potatoes and other potatoes, as well as legumes or beans, such as pinto beans, black beans, garbanzo beans, and peas. Nuts and seeds have been proven to modestly lower LDL cholesterol levels. To avoid blood-pressure-raising salt, choose raw or dry-roasted, unsalted varieties. (www.pritikin.com/)
A daily intake of 1 to 2 grams of plant sterols has been shown to lower LDL cholesterol levels. Psyllium husks are seed grains sold as a soluble fiber supplement and laxative. (www.pritikin.com/)
Being overweight can raise your cholesterol levels. Losing weight, even just 5 or 10 pounds, can lower your total cholesterol, LDL cholesterol, and triglyceride levels. Quit over Smoking, because it lowers your HDL cholesterol. Even exposure to second-hand smoke can affect your HDL level. Exercise can raise HDL cholesterol levels. It can also reduce levels of LDL cholesterol and triglycerides (a type of fat in your blood). Try to work out for 30 minutes, 4 to 6 times a week. Make sure you talk to your doctor before starting an exercise plan. (familydoctor.org)