Wednesday, May 12, 2021
HomeCholesterolHow can I reduce my cholesterol through weight loss?

How can I reduce my cholesterol through weight loss?

Yes, it is possible to control your cholesterol levels by changing your diet.

One has to understand your liver makes all the cholesterol you need. The remainder comes from foods derived from animals i.e. meat, poultry and full-fat dairy products. This is called dietary cholesterol. So how does one control the cholesterol levels? Choose a diet that is rich in soluble fibre such as oatmeal, whole wheat bread, flax seeds etc. whole grains, nuts, (almonds and walnuts), oats, barley whole grains, lentils and kidney beans.

Among fruits one can add oranges, pears, peaches, apples, grapes, strawberries and citrus fruits encourage your body to get rid of cholesterol and stopping your liver from producing this compound.

Vegetables that one can include are potatoes, eggplant, okra, carrots, potatoes, avacadoes, peas, dark leafy greens (kale and spinach), onion, ginger, garlic. Soy, (tofu, soy milk, and soy beans), poultry and fish are also said to control cholesterol levels.

Dark leafy greens help making your body excrete more cholesterol through bile.

Fatty fish, such as salmon and mackerel, are excellent sources of omega-3 fatty acids. These acids support heart health by increasing “good” HDL cholesterol.

Green Tea And, yes drinking green tea is another way of keeping in check the cholesterol levels.

Another way is to follow a Mediterranean-style diet rich in olive oil, fruits, vegetables, nuts, whole grains and fish, and low in red meat and most dairy products.

Herbs: Another way is to include herbs and spices in your cooking. Antioxidants in herbs and spices reduce the formation of plaque in the arteries. Garlic, ginger, turmeric, oregano, sage, mint, thyme, clove, cinnamon and cilantro are very helpful.

Avoid: Foods that are to be avoided are artificial trans-fats that occur naturally in red meat and dairy products. Eggs, cheese, shellfish, organ meats, sardines and full-fat yogurt are some of the things to be avoided. Avoid eating out in restaurants’ and having processed foods. Avoid foods that carry the words “partially hydrogenated” in their ingredients lists. This indicates trans-fats. Eating too much added sugars can also raise cholesterol levels.

Exercise: Besides diet controls, one must also get into the habit of regular physical activity. About 30 minutes of physical activity five days a week, one that raises your heart rate can help improve your HDL cholesterol and lower your LDL and triglycerides. This can be walking, running, swimming, cycling or whatever.

Secondly avoid smoking as lower HDL levels in smokers leaves the blood vessels more open to damage.

Also drink in moderation.

It is suggested to always consult your doctor before starting a new regimen.

Happy tidings!



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