Your body needs cholesterol for its normal daily functions. However, high levels lead to blockages in the arteries that prevent free flow of blood into your heart, brain, and other body parts. When the arteries become clogged, chances of getting heart attacks and other heart related complications become higher.
Now that you understand the risks associated with high cholesterol levels, you will be happy to know that there are various ways in which you can lower the levels without necessarily resorting to expensive medication. Let’s take a look at some of the best ways to lower cholesterol levels in your body, those that are highly recommended by dietitians, physicians, and exercise physiologists.
- Limit your intake of foods that contain Saturated fats, Trans-fats, and Dietary Cholesterol
- It goes without saying that consuming foods with large amounts of saturated fats such as fatty flesh red meat, butter, full-fat dairy products, coconut oil, and palm oil, can actually raise your cholesterol levels in a way that you cannot imagine. Limit your intake on these foods and incorporate healthy fats such as omega -3- fatty acids from various types of fish such as salmon, sardines, herring, mackerel, etc.
- Consume more Fiber-rich foods
Various foods that are naturally rich in soluble fiber have been proven to be excellent in lowering cholesterol. Some of the best sources include whole grains such as oats, peas, yams, sweet potatoes, and other types of potatoes, legumes such a black beans, pinto beans, peas. Vegetable and fruit sources include Brussels sprouts, beets, carrots, eggplant, okra, oranges, passion fruits, berries, apples, and many others. Avoid refined or processed foods at all cost.
- Eat more Protein-rich Plant foods
Protein-rich food sources such as legumes are packed with nutrients and are very healthy. Legumes not only help lower cholesterol levels in your body, but also lower blood sugar levels, insulin, and even reduce the risk of cancer. Nuts and seed are also rich sources of proteins that are also excellent in reducing cholesterol levels. However, do not consume high amounts of nuts to prevent weight gain.
- Lose Weight through Exercise
Exercise not only helps you maintain a healthy weight, but also helps lower your cholesterol levels while still preventing diseases such as high blood pressure, stroke, diabetes, cancer, and other lifestyle related diseases. Remember that consuming fewer calories is the key to losing excess weigh fast.
- Take Medication
Making lifestyle changes to lower your cholesterol levels is equally important, but using medication whenever possible is also vital. A doctor will recommend cholesterol lowering drugs when your cardiovascular risk is high. You understand that drug therapy is actually the only remedy that will work fast enough to reduce chances of getting heart diseases. It’s also good to take the correct doses as prescribed to avoid further complications.
- Drink Black Tea
A cup of black tea will not only helps you get relief after a stressful day, but is also effective in lowering cholesterol levels. According to numerous studies, the flavonoids (major antioxidant in tea) prevent oxidation of bad cholesterol, the type that causes blockages in the arteries. By consuming a few cups on a daily basis, you may observe a significant drop in your cholesterol levels.
Remember that making these changes will not only help reduce cholesterol quickly, but you will be creating significant changes throughout your body that can help improve your overall well-being.