Cholesterol is a waxy substance that the body needs to build cells and make vitamins and other hormones. Cholesterol comes from two sources: the liver, which makes all the cholesterol the body needs, and the rest of the cholesterol comes from foods. For example, meat, poultry, and dairy products contain dietary cholesterol, and they are rich in saturated and trans fats. These fats cause the liver to produce more cholesterol more than normal. For some people, this extra production means they go from a normal cholesterol level to an unhealthy one; This causes many health problems, most notably heart disease , noting that lowering cholesterol not only reduces the risk of heart disease, but also helps prevent heart attacks and strokes.
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what is fastest way to lower cholesterol ?
Eat oatmeal for breakfast to quickly lower your cholesterol. It’s high in fiber, and the TLC Diet recommends “Therapeutic Lifestyle Changes” to increase your fiber intake to achieve healthy cholesterol levels. Oatmeal contains more soluble fiber than other grains. so it absorbs harmful LDL cholesterol; This makes getting 5 to 10 grams or more of soluble fiber per day able to reduce total cholesterol and LDL cholesterol. Doctors recommend eating a cup and a half of oatmeal; To get 6 grams of soluble fiber.
Replace your snack with nuts; To lower cholesterol and provide good fats, eating nuts is one of the great and easy ways to lower cholesterol, and almost any type of nut will do. An analysis of 25 trials published in May 2010 in JAMA Internal Medicine found that eating, on average, 67 grams of nuts per day; It can significantly lower cholesterol, resulting in a decrease in total cholesterol by about 5 percent and LDL cholesterol by 7 percent. To lower the maximum amount of cholesterol; Walnuts are the best option, says Harvey Kramer, a cardiologist at Danbury Hospital in Connecticut, USA. Almonds, pistachios, and peanuts are also among the best options for lowering cholesterol levels.
Try to walk during your lunch break to reach healthy cholesterol levels. It’s not just food that affects cholesterol, what you do matters too; Activity helps you achieve healthy cholesterol levels in two ways:
first, it promotes weight loss; Which helps tremendously in lowering cholesterol quickly.
Secondly, physical activity raises levels of good cholesterol in the body. The American Heart Association (AHA) says 40 minutes of moderate to vigorous-intensity aerobic exercise three or four times a week; It can help improve blood cholesterol levels. Walking for an hour daily can help lower cholesterol levels quickly.
Eat a bean salad for lunch, and if your choice for lunch usually depends on a tuna salad filled with mayonnaise or a meat sandwich; Swap them out for a salad of legumes with olive oil for heart-healthy benefits. Legumes are so nutritious that they can replace fish or meat, and they’re a delicious and easy way to lower your cholesterol quickly; They’re just as filling as meat, too, thanks to their high fiber content, but while meat is digested quickly, legumes take longer, and may keep you feeling full for longer. An analysis of 10 studies in the Journal of Nutrition, Metabolism, and Cardiovascular Diseases found that people who ate legumes lowered their total cholesterol by 12 mg/dL and LDL cholesterol by 8 mg/dL.
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Eat salmon for dinner to lower cholesterol and promote heart health, and get in the habit of replacing salmon with steak; Adding fish to your diet is beneficial in two ways, according to the American Heart Association. First, you cut out meat, which is often rich in saturated fats that increase cholesterol. Second, you eat fish that is low in saturated fats and omega-3 fats. » Useful contributes to lowering levels of triglycerides in the blood.
Eat yogurt with berries; All berries contain antioxidants, but some berries contain more fiber. One cup of cranberries contains 5 grams of fiber, which makes this meal a good choice to help lower cholesterol quickly. An excellent way to enjoy blueberries is to add them to fat-free or low-fat yogurt for a delicious taste without the calories.