Cholesterol is a waxy substance produced in the liver that is useful to the body in normal amounts. However, too much of it in the blood can be dangerous, especially for the heart. These are the cholesterol-lowering secrets that actually work, according to experts.To ensure your own health and the health of others, don’t miss these Sure Signs You Already Have COVID.
People who ate snacks containing certain nutrients were able to lower their LDL (“bad”) cholesterol without taking statins. A recent Mayo Clinic study foundParticipants replaced regular snacks with healthier options such as single servings of oatmeal, nutrition bars, and granola. It contains at least 5 g fiber, 1,000 mg omega-3 fatty acids, 1,000 mg phytosterols, and 1,800 μmol antioxidants per serving. As a result, the group lowered LDL cholesterol by an average of 8.8%.
Being overweight (BMI above 25) or obese (BMI above 30) increases bad cholesterol levels. “Excess body fat affects how the body uses cholesterol and reduces the body’s ability to remove LDL cholesterol from the blood,” says the Centers for Disease Control and Prevention. “This combination increases the risk of heart disease and stroke.” Experts say that losing just 5 to 10 pounds can lower LDL cholesterol levels by 5 to 10 percent.
Exercise is a slam-dunk way to get and maintain good cholesterol levels, experts say. “Aerobic exercise that is repetitive and works multiple muscle groups is the best exercise for lowering cholesterol.” Experts such as the American Heart Association recommend moderate-intensity exercise. We recommend exercising for at least 30 minutes each day.
An easy way to lower cholesterol levels is to switch to a plant-based diet that emphasizes healthy protein sources such as vegetables and fruits, plant protein (such as beans and legumes) and fish. These foods, found primarily in lean meats and full-fat dairy products, are naturally low in saturated fat, which can raise bad cholesterol. Make sure you are getting enough. Experts recommend consuming at least 25-30 grams of fiber per day.
Regularly drinking excessive amounts of alcohol raises triglycerides (a type of fat in the blood), raises bad cholesterol, and lowers good cholesterol. “Alcohol is broken down in the liver and rebuilt as cholesterol and triglycerides,” he explains. Cleveland Clinic“The more you drink, the higher your cholesterol and triglyceride levels.” To keep your cholesterol within a healthy range, drink in moderation, no more than two drinks a day for men and one drink for women. And to save your life and the lives of others, please do not visit these places 35 places most likely to catch COVID.
Michael Martin
Michael Martin is a New York City-based writer and editor whose health and lifestyle content also appears on Beachbody and Openfit. He is a contributor to Eat This, Not That!, which has also been published in New York, Architectural Digest, Interview, and more.Read more about Michael
