11 science-backed ways to lower your cholesterol right now
Stand up more often, and jump around.
Start the day with heart-healthy oats.
A cup of cooked oats has about 2 grams of soluble fiber inside, which is key for reducing bad cholesterol. Oat fiber can also help control blood sugar levels, making it a good choice for people with diabetes. Add in some fruit for an even bigger, tastier fiber boost.
Source: Mayo Clinic, UC Berkeley
Go nuts.
Scientists are discovering just how beneficial the protein in nuts and seeds can be for our bodies. A 2018 study of more than 81,000 people in North America found that participants who consumed just a handful of mixed nuts a day could lower their bad, LDL cholesterol levels, and decrease their risk of developing deadly heart problems threefold.
Monounsaturated fats can also lower bad LDL cholesterol levels.
These include many oils that are liquid at room temperature, like olive oil, peanut oil, and sesame oil. Choose them over fats that are solid at room temperature, like coconut, butter, and lard.
Source: Business Insider
Polyunsaturated fats are another great way to lower LDL cholesterol levels. They include many fatty fish, as well as seeds like chia and flax.
Source: Business Insider
Fish like tuna and salmon also have essential omega-3 fatty acids inside that can slow down the buildup of dangerous heart-clogging plaques, and reduce the amount of fat in your blood.
Source: Business Insider
Munching beans and other fiber-rich foods can reduce how much cholesterol gets absorbed in your bloodstream.
The Mayo Clinic suggests aiming for at least 5 to 10 grams of soluble, cholesterol-lowering fiber a day. Black beans, which are the most fiber-filled bean around, carry about 5 grams per cup.
Source: Mayo Clinic
Avocados are a darling food with dietitians these days, and they're also a good way to reduce bad cholesterol in the body.
According to research from Penn State, a five-week diet of an avocado a day can decrease a person's LDL cholesterol number by around 13.5 mg/dL.
After that rich and fatty avocado, you might want some dessert. Go with fruits like apples, grapes, or strawberries to perform double-duty for your heart health. These fruits, when ripe, are high in pectin, a jelly-like soluble fiber than can lower bad cholesterol levels.
Source: Harvard Medical School
Enjoy getting some exercise.
30 minutes or more of regular aerobic movement, done most days of the week, can up the good cholesterol levels in the body. But staying active won't help reduce bad cholesterol much unless you pair it with healthy eating habits.
That's why it's also important to limit saturated fats from things like cheese, red meat and butter that can raise one's total cholesterol.
Enjoy these foods in moderation, and avoid the artery-clogging trans fats and interesterified fats found in some processed foods at all costs.
Source: Business Insider
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