3 Ways to Lower Your Cholesterol Level With Proper Nutrition

 

High cholesterol has been a well-known risk factor for coronary artery disease and acute cardiac failure for decades. Despite this, the condition remains prevalent in many adults. Even though you can’t change your genes, there are ways to manage your cholesterol level with diet and exercise. There are many different types of fats in our body. Some of them are good and others aren’t so good. High levels of bad fats can clog up your arteries and lead to heart disease or stroke, which is why it’s important to monitor your fat intake and keep it at healthy levels. You can do this by learning about the different types of fats in our diet and monitoring your intake to help lower your LDL (bad) cholesterol and increase HDL (good) cholesterol through nutrition alone.

 

What is cholesterol?

Cholesterol is an organic molecule found in all human cells that is vital for healthy functioning. It is part of the structure of every cell membrane in the body and is also used to make hormones and Vitamin D. Cholesterol also helps with fat and glucose metabolism and is used in the production of sex hormones like estrogen and testosterone. There are two types of cholesterol in our bodies – LDL (bad) and HDL (good) cholesterol. LDL cholesterol is found in both our arteries and veins, while HDL cholesterol is usually found only in our veins. The purpose of cholesterol is to keep the body’s cells healthy by delivering nutrients and oxygen, but when levels of cholesterol get too high it can lead to heart disease, stroke and even death. Contacting your local Dietitian Nutritionist to get more information is a great tobget started on hour path to a healthier lifestyle.

 

Stop eating so much red meat

Red meat and other animal proteins contain cholesterol, saturated fat and sodium. These are all risk factors for heart disease and have been strongly linked to high cholesterol. One of the easiest ways to lower your cholesterol level is to reduce or eliminate your red meat intake. If you have to have red meat, choose lean cuts like sirloin or go for a vegetarian option like tofu. If you really can’t live without animal protein, have it in moderation and go for the fish or the fowl. You can also choose to go for the white meat of poultry over red meat. You can also substitute red meat with proteins like beans and legumes, which are much healthier but still very tasty.

 

Add more fruits and veggies to your diet

Most fruits and vegetables are low in saturated fat and cholesterol and high in fiber, which is vital for lowering cholesterol. Add some more vegetables to your diet and make fruit your go-to dessert. You can also try making healthy smoothies to boost your daily intake of fruits and veggies. Some of the best foods to lower your cholesterol level include blueberries, broccoli, apples, oranges, avocados and dark green leafy vegetables. If you have hypertension, you can also add more legumes to your diet like tofu, beans, lentils and chickpeas.

 

Exercise regularly

Exercising regularly is one of the best ways to lower your cholesterol naturally and keep your heart healthy. Cardiovascular exercises like jogging and cycling can significantly lower your cholesterol levels in as little as 12 weeks. Exercising regularly also improves your overall health and reduces your risk of developing heart disease. Make sure to do 30 minutes of moderate-intensity aerobic exercise at least 5 times a week. You can also choose strength-training exercises to improve your body composition and prevent obesity, which is one of the main causes of high cholesterol.

 

Bottom line

Cholesterol is a type of fat found in the bloodstream. Levels of cholesterol are important because too much cholesterol in your blood can lead to heart disease. Eating healthy foods can help lower your cholesterol levels. These include fruits, vegetables, and whole grains. You should also exercise regularly and avoid foods that are high in cholesterol, like red meat. All of these things can help keep your cholesterol levels in a healthy range.

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