How to decrease High Cholesterol from the Body

A high level of high cholesterol is a major health risk. It is associated with the development of heart disease, stroke, arterial and also other forms of blood pressure, and diabetes, in addition to many other conditions. According to National Heart Foundation, “About 18% of American adults have high levels of LDL cholesterol”.

High cholesterol or bad cholesterol can be reduced and controlled by consuming fruits and vegetables, following healthy lifestyle choices such as eating a varied diet, moderate physical activities, quitting smoking, and more. But before you do that, let us know some tips for reducing your high cholesterol from the body.

How to reduce high cholesterol from the body

To lower high cholesterol levels, one should:

Eat all types of fresh food

Eat fresh fruits and vegetables every day

Eat fats-free fish at least 2 times per week

Drink plenty of water

Eat healthy fats in moderate quantities

Eat small amounts of cheese and meat

Fish is a good source of omega 3 fatty acids which help reduce cholesterol level in the blood and lower it when consumed regularly. Good sources of omega 3 fatty acids are fish oil (olive oil), oily fish, sardines, tuna, corn kernels or pecans, and salmon. Omega 3 fatty acid is an important part of a balanced diet and plays a vital role in cardiovascular and overall health. If a person does not eat much fish, they may suffer from low energy and lack of motivation. This can lead to a lower concentration of the body and a change in eating habits. Fish also contains certain minerals that help maintain blood flow to the organs and maintain a normal heartbeat in case of heart diseases. They contain selenium, zinc, copper, brominated substances, and potassium. However, eating too much fish is dangerous because they are rich in mercury and harmful to hair, skin, eyes, and other internal parts of the human body.

Eat a moderate amount of fruit and vegetables

Fruits and vegetables are rich in fiber, iron, protein, fiber, and vitamin C. Fruits and vegetables also carry a lot of essential vitamins and minerals which help keep the digestive system functioning well and prevent bloating, and improve immunity.

Eat enough amounts of calcium

The recommended daily intake of calcium is 1,000 mg for men and women aged 65 years and above. Intake of calcium is very important for bone growth, proper absorption of nutrients, and building healthy muscles and joints. People deficient in calcium are at higher risk for heart disease and stroke. Therefore, the intake of calcium should be very high. Also, people who live in areas where there is no or very limited access to clean water should drink plenty of water. Low calcium diets are the biggest cause of low immune function in the body! In such a situation, low calcium diets should be avoided or reduced. Most people in India drink a low-calorie diet that have about 6g/d of calcium, while according to the American College of Cardiology, “People who consume calcium at these levels are 50% less likely to die prematurely or have a stroke. A low calcium diet can lower the risk of stroke, but it should not replace regular blood tests or treatment”.

Eat nuts

Nuts contain phytonutrients, polyunsaturated fatty acids, and other beneficial compounds. Nuts are very good sources of vitamins, minerals, antioxidants, and dietary protein. People who eat large portions of nuts tend to have a longer life span. Many Asian countries use almonds, cashews, and hazelnuts to make their dishes delicious.

Eat healthy fats

Fat is the most important lipid source and provides a complete profile of fat solids in them. Research shows that both unsaturated and trans fats help to protect against heart attacks, stroke, and cancer. The average adult needs around 12 g of total fat in their diet per day. However, this is one of the few things that cannot be changed if we want to reduce our high cholesterol in the body. There is a wide range of fats present in plant oils like olive oil, peanuts, avocado, nuts, cashews; and butter. Some of the fats present in fish like healthy fats like monounsaturated fats and polyunsaturated fats. Monounsaturated fats are monosaturated animal oil. Polyunsaturated fats include omega 3 fatty acids, triglycerides, and cholesterols in meat, dairy products, eggs, fish, soya, etc. These fats help in maintaining good health to lower the risk of various heart diseases. Vegetable oils contain significant amounts of natural fatty acids.

Eat small amounts of cheese and meat

Cheese is quite famous throughout the world, especially for its mild flavor and texture. Cheese is a nutritious source of saturated fats which help in reducing the risk of developing diabetes and cancer type 2. When cheese is in low supply in the diet, it leads to low weight gain and lower metabolism which may lead to obesity and metabolic syndrome. If you are unable to eat cheese, then you can choose vegetarian or non-vegetarian options. So, it remains obvious that cheese is extremely beneficial.

Meat is rich in proteins, calcium, iodine, phosphorus, cholesterol, and other minerals. One needs to choose the right type of meat with adequate amounts of protein, vitamin B12, meat enzymes, minerals, and selenium. Mature animals are generally better at producing these nutrients and can provide sufficient protein to sustain a long-term life. Mature animals also contain sufficient amino acids and fats or even meat proteins to support digestion and proper balance of the body. They also contain essential microorganisms that boost immunity and promote a healthy appetite. Regular consumption of milk and cheese helps in balancing the diet and in fighting off illness and disease.

Eat fish. Great source of omega 3 fatty acids and protein. Excellent source of vitamin D. Good source of fiber, magnesium, and selenium. Fresh fish is an excellent source of fish oil. Excellent source of selenium, selenium deficiency due to poor food intake. Great source of omega 3 fatty acids.

Eat raw seeds. Rich source of Vitamin E. Nutrient for healthy cells. Contains all the required minerals and vitamins with minimum side effects. Rich source of omega 3 fatty acids. Source of vitamin D. Superfood.

Eat beans. Rich source of fiber, iron, phosphorus. Food for liver function. Very good source of proteins. Contains several minerals. Source of omega 3 fatty acids.

Eat green leafy vegetables. Rawly is a source of nitric oxide which stimulates vascular relaxation. Natural source of protein and phosphorus. Rich source of folate that helps to stabilize DNA. Contains abundant amounts of vitamin C. Rich source of vitamins and minerals. Green leaves help in maintaining the digestive system and are the best food to maintain a sound heart. Green leaves also help relieve stress and enhance mood in case of stress and depression.

Eat herbs. Rich source of antioxidants. The highest source of anti-inflammatory. Help in healing wounds. Rich source of quercetin. Rich source of folic acid. Helpful against arthritis problems. Rich source of vitamin K.Rich in selenium, iron, copper, magnesium. Help in controlling diabetes problems and other chronic conditions. Rich source of vitamin C. Rich in fiber.

Eat fermented foods. Rich source of probiotics and organic goodness. Rich source of carotenoids. Rich source of beta-carotene. Rich source of bioflavonoids. Rich source of vitamin K. Rich source of vitamin A. Rich in minerals. Rich source of probiotics. Rich source of omega 3 fatty acids. Rich source of vitamin E. Rich source of vitamin B6. Rich source of vitamin B12.

Eat seafood. Rich sources of selenium, iron, copper, phosphorus, and omega 3 fatty acids. Rich sources of vitamin B12, selenium, fish oil, and vitamin D. Rich sources of vitamin D. Rich source of omega-3 fatty acids. Rich source of minerals like vitamin D. Rich source of probiotic bacteria. Rich source of vitamin k supplements. Rich in vitamin K. Rich sources of selenium, vitamin D, phosphorus, vitamin B12, vitamin A, and selenium. Rich in magnesium and cobalamin. Rich source of vitamin K. Rich in vitamin A. Rich in selenium. Rich source of methylcobalamin. Rich source of vitamin A. Rich in vitamin D. Rich source of cobas. Rich in vitamin C. Rich source of vitamin B12, B3, and vitamin V. Rich source of selenium. Rich source of vitamin B12. Rich source of vitamin A. Rich in bioflavonoids. Rich source of vitamin K. Rich source of vitamin K2. Rich source of vitamin V. Rich source of vitamin D. Rich source of vitamin K1. Rich source of vitamin K2. Rich in thiamine. Rich source of vitamin K1, K2, and vitamin K5. Rich in polyphosphates. Rich source of vitamin K1 and K5. Rich in vitamin K3. Rich in vitamin D. Rich in selenium. Rich source of vitamin D3. Rich in vitamin A, vitamin K2, and vitamin D3. Rich source of vitamin D4. Rich in vitamin A, vitamin K2, and vitamin D4. Rich source of vitamin D5. Rich source of vitamin A, vitamin K4, and vitamin D5. Rich in thiamine. The active ingredient is used in over-the-counter medications. An active ingredient used to treat cancer, arthritis, angina, and other diseases. Rich in vitamin D7 and vitamin D8. Use of vitamin k1 and k5 supplements. Use of vitamin k1 and k5 supplements.

Eat whole grains. Rich source of fiber. Rich source of iron, protein. Rich source of magnesium, vitamin B6, vitamin C. Rich source of vitamin K, vitamin B12. Rich source of selenium

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