10 suggestions to reduce cholesterol

 10 suggestions to reduce cholesterol

High cholesterol increases your risk of heart disease, which can even kill you.

But you can control this risk with certain habits and foods.A few lifestyle changes can lower bad cholesterol and increase good choleste You just need to make some simple changes in your daily life.

Suzanne Steinbaum, MD, a cardiologist at Lenox Hill Hospital in New York City,

says that daily habits can go a long way in controlling cholesterol levels.Medicines may not be taken if necessary.But just a few simple changes can reduce drug dosages and the potential for side

effects. Steinbaum gave 10 suggestions to reduce cholesterol.

1. Ban trans fats

Trans fats raise your cholesterol, lower your HDL cholesterol, thereby increasing your risk of stroke and death.

Check the nutrition facts when shopping.

If you see 'partially hydrogenated oil' on the package, don't buy it

2. lose weight

Lowering cholesterol requires watching your weight, but if you gain weight,

you don't need to lose too much weight. If you are overweight,

lose only 10 pounds. But you have to do it over time.

3. Don't be lazy

At least two and a half hours of exercise a week is enough to raise HDL and keep LDL

and triglycerides under control. If you haven't been active, start slowly.

Exercise only for 10-15 minutes in the beginning. Gradually increase this time.

This will reduce your weight along with your LDL levels

4. Eat foods rich in fiber

Foods like oatmeal, apples, and beans are high in fiber, which prevents your body from absorbing

cholesterol. Research says; Those who ate more than 5 to 10 grams of fiber per day

had lower LDL. But beware, it can cause stomach cramps or bloating if overdosed.

Increase fiber intake gradually.

5. eat fish

Try to eat fish at least 2-3 days per week. Only the omega-3 fats in fish are harmful

to the heart, eating fish instead of red meat will help keep your weight in check,

as well as cholesterol. Avoid red meat or processed meat.

6. eat nuts

Most nuts can lower LDL. That's because they contain sterols, which, like

fiber, keep the body from absorbing cholesterol, says Steinbaum.

But don't overeat, as almonds are high in calories.

7. Reduce stress

When you are stressed, your cholesterol is at risk of becoming uncontrolled.

relax Spend time with a good book. Chat with friends.

Avoid stressful activities as much as possible. This will keep your cholesterol levels under control.

8.Spices and herbs can help

Spices like garlic, curcumin, ginger, black pepper, coriander and cinnamon can

improve cholesterol as well as enhance the taste of food. Studies have shown

that eating half to one clove of garlic daily can lower cholesterol by up to 9

percent. So to reduce cholesterol we should try to eat one serving of Roshan every day.

9. Quit smoking

Smoking can raise LDL and lower HDL. One study found that people who

quit smoking had a 5 percent increase in good cholesterol over a year.

And those who didn't quit smoking had their HDL rise day by day, and their

risk of stroke also increased.

10. Smile heartily

Like laughter therapy, it raises HDL, says Steinbaum. A hearty smile can

help control your stress and cholesterol. If the mind is good, the body is

also good.