In the age that we live, every time we sit for a meal, before the food could be eaten it is dissected mentally by us into vitamins, minerals, calories, cholesterol and other nutrients. In fact, we even have apps that can make things easy for us by telling us how many calories we are going to gain by eating something or the amount of cholesterol in food and how much cholesterol is in our body.
There is so much that revolves around food that eating food has become a thing of great importance. More than just eating to perform the usual functions in life. It has now become the cause of endless diseases as well as the cure to endless health conditions too. Some of our health conditions arise from the cholesterol levels in our body.
How To Lower Cholesterol Without Medication
While cholesterol can be of the good kind, there is bad cholesterol which can cause lots of problems for you.I am going to talk about how to reduce cholesterol naturally, without medication.
1. Reduce your intake of saturated fats, trans fats and dietary cholesterol
Foods that have lots of fats in them are bad for the body. Saturated fats are found in butter, fatty flesh, and red meat. Even dairy products have a lot of fats in them which could lead to cholesterol of the bad kind. You must try to limit your intake of such foods. Egg yolks and shell fish are sources of dietary fats which can cause a problem for you too. When you go grocery shopping, check the labels and make sure that you do not pick products that have fats in them. If you are reading a label that says ‘partially hydrogenated oil’ then you must know that it means that the product has trans fats.
2. Watch your weight
I am not talking about losing weight. This is more of keeping your weight in check so that your cholesterol levels are maintained. A study shows that if you lose weight by 10 pounds then it is possible for you to reduce your bad cholesterol level by 8 percent. Keep your calories in check so that you do not gain unwanted weight, because weight gain and cholesterol levels usually go hand in hand.
3. Stay Active
People who stay active are at a lower risk of high cholesterol levels than those who do a job which requires them to sit in the same place for hours. If you work out for at least two and a half hours every week, you will be able to reduce your cholesterol levels by substantial levels. If you are going to take up exercise now then make sure you start slow and gradually increase the time that you spend on exercising. For those who are looking for motivation, it is always better to choose a friend who can start with you. When you buddy up with someone, it helps you stay on track and keep you motivated.
4. Add more fiber to your meals
There are a lot of fiber rich foods, and chances are that you are already eating them. Some foods that are rich in fiber are oatmeal, apples, prunes and beans. These foods keep your body from absorbing cholesterol. In addition to this, when you eat lots of fiber, it helps you stay full for a longer period of time. This avoids those sudden cravings for snacks that you may get mid-morning or mid-day. While I find fiber to be helpful in many ways, it is important that you increase your fiber intake slowly. This is because too much of fiber all of a sudden can lead to abdominal cramps and bloat.
5. Increase your intake of Omega 3s
Omega 3 fatty acids are a type of fat that helps in the increase of good cholesterol and the reduction of bad cholesterol. One of the best kinds of foods that provide Omega 3s is fish. They are considered to be heart-healthy and can help you avoid many cardiac issues. But you have to be careful with fish because some fishes are high in mercury and can lead to health issues. Choose wild salmon, sardines and Bluefin tuna which are lower in mercury levels. Other sources of Omega 3s are walnuts, flaxseeds, cauliflower, and Brussels sprout.
6. Choose Olive Oil
Olive oil is a great substitute for butter. It provides good fats to your body which keep you from the risk of heart conditions. Use olive oil to stay healthier and reduce unwanted cholesterol from your body. It also contains many antioxidants which prevent many diseases and keep you healthier.
7. Add nuts to your diet
Most types of nuts can help you stay healthy by reducing the bad cholesterol levels. Nuts usually contain sterols which keep the body from absorbing unwanted amounts of cholesterol. While nuts are good, they must be eaten in moderation because they are high in calories and you would not want to tip off the weight machine.
8. Avoid stress
Every time you stress yourself, the cholesterol levels in your body increases to unwanted levels. Look for ways to keep yourself relaxed. Everyone has their own way of destressing, so find out what works best for you. It can be meeting a friend or taking a vacation in a timely manner or meditation. Anything that can keep you from getting stressed.
9. Spice your food
Adding some spices to your food can help you reduce your cholesterol levels. When you add seasoning to your food, it also reduces your appetite and helps you eat moderately. Not only are you able to add some flavor to your dishes, you are also able to get the most from the spices as they help you maintain cholesterol levels in your body.
Since the focus has been on staying healthy and eating right, cholesterol can play an important role in keeping you fit. Follow these tips on how to reduce cholesterol fast so that you can enjoy a healthier life.