Effective Means On How To Lower Cholesterol Levels

Cholesterol per se isn't bad for the health. However, having too much of it can increase your risk of ending up with hypertension, heart attack and stroke. There are also proofs that it can trigger cancer development. It's very important to keep yours within normal levels. Good thing that there are plenty of tips on how to lower cholesterol levels effectively.

It's important that you're mindful of what you eat. Reduce your consumption of foods that are rich in low-density lipoprotein or LDL, or otherwise known as bad cholesterol. They usually come from animal sources. However, they also provide you with other essential nutrients, like protein and vitamins. Just see to it that you get rid of the fatty parts, such as the skin, when eating meat. Also cook them in healthy ways, such as grilling or broiling.

There are certain foods that you should eat plenty of. Green leafy vegetables contain soluble fibers which help in reducing LDL levels in the blood. Include a cup of oatmeal in your breakfast. Oatmeal manufacturers have a reason to say that their products are great for the heart because medical researches back it up. Instead of instant, go for old-fashioned ones.

You can think of soluble fibers as a broom that effectively sweeps out anything that's not supposed to be in the arteries. When grocery shopping, check the label to see if the products you're buying are high in soluble fibers. There are so many foods rich in it. They include peas, broccoli, carrots, plums, prunes, pears and citrus fruits, most especially grapefruit.

Not all fats are bad for you because some of them can also make you healthy. These good ones are called unsaturated fats, and they work by increasing the amounts of good cholesterol, or HDL or high-density lipoprotein. Oils like flaxseed, canola and olive oil are great sources of good fat. Nuts are other sources, especially walnuts, hazelnuts, cashews and peanuts. They also contain vitamin E, fiber and omega-3 fatty acids.

Aside from maintaining a healthy heart, omega-3 fatty acids also contribute a lot of other things to the health. They help ward off exhaustion, joint pain and depression. They also prevent unwanted thickening of the blood. Many sea foods are rich in omega-3 fatty acids. They include mackerel, tuna, sardines and salmon.

It's also important for you to maintain a healthy weight. One should have regular exercise to help keep circulatory system healthy. Fitness experts recommend for you to exercise for at least 20 minutes a day, not less than 5 times a week. It doesn't have to be done at the gym. Exercising can be as simple as walking, swimming, dancing or playing badminton.

Eliminate smoking and alcohol intake. But there are studies which prove that having a glass of red wine at dinner helps increase HDL levels because of some plant compounds in it like saponins. Having dark chocolate too, the kind without added dairy or sweeteners, is also good for you. Another important tip on how to lower cholesterol levels naturally is by managing stress effectively. This is especially true if you lead a busy lifestyle every day. Such can be done by listening to music, embracing a hobby, having a pet or doing yoga.