According to harvard health try these 5 easy and effective tips to lower bad cholesterol without medicine
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How to reduce cholesterol level? It is often seen that many people keep taking medicines to reduce cholesterol throughout their life. To get rid of cholesterol, it is not necessary that you depend only on medicines. A Harvard report states that along with taking a healthy diet or doing light exercise daily, some home remedies can reduce the accumulation of these dirty substances in the blood.
If you suffer from high cholesterol, making minor changes to your diet can help bring it down to a healthy range. Exercise and a healthy diet can help raise HDL (good cholesterol) and lower LDL (bad cholesterol).
abstain from trans fat
Trans fat is found in things like cakes, chips, cookies, microwave popcorn, pizza, fried food etc. Keep in mind that these things work to increase cholesterol. If you want to avoid deadly diseases like diabetes, obesity and cancer along with cholesterol, then you should stay away from these things.
Polyunsaturated and monounsaturated fat is better
Both polyunsaturated and monounsaturated fatty acids help lower LDL. Canola, safflower, sunflower, olive, grape seed and peanut oils, etc., contain both of these. Salmon, tuna, trout, herring and mackerel fish, seeds, nuts, avocados and soybeans are also good sources.
Fall in love with colorful fruits and vegetables
Fruits and vegetables reduce cholesterol because the fiber found in them pulls out cholesterol. Their sterols and stanol properties protect you from diseases. You should include leafy greens, yellow squash, carrots, tomatoes, strawberries, plums, blueberries, etc. in your diet. The darker the color of fruits and vegetables, the better it is for you.
Avoid refined sugar and flour
Whole grains are another good source of fiber. Instead of white flour and white rice, eat whole wheat flour and brown rice. Oatmeal is also a good option and contains fiber. Remove sugar from your diet because it not only increases cholesterol but also increases blood sugar, blood pressure.
Keep an Eye on the Calorie Count
All types of fat, whether good or bad, contain nine calories per gram. That means about 100 calories in one tablespoon. When you follow a heart-healthy diet, you need to track your calories for a period of time.
Disclaimer: This article is for general information only. It cannot be a substitute for any medicine or treatment in any way. Always consult your doctor for more details.
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