High cholesterol increases the risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if diet and lifestyle changes improves your cholesterol level then why go for medication? Try these five healthy changes in diet to lower your cholesterol level without any medication.
Add Garlic to Your Diet
The consumption of garlic has been shown to decrease total LDL-C and triglyceride levels. An intake of the half to one clove of garlic per day lowers cholesterol levels by approximately 10%.
Physical Activity
Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. Work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week as per your doctor’s recommendation.
Lose Weight
Carrying even a few extra pounds contributes to high cholesterol. Small changes in diet can help you control your cholesterol. If you drink sugary beverages, switch to tap water, snack on air-popped popcorn or pretzels but keep track of the calories to avoid weight gain.
Eat colorful fruits and vegetables
Fruits and vegetables have scads of ingredients that lower cholesterol including fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments. The heart-healthy list spans the color spectrum—leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries. As a rule, the richer the hue, the better the food is for you.
Embrace low-fat milk, cheese, and yogurts
Choosing to lower your cholesterol doesn’t mean you have to give up everything you enjoy – it’s simply about making smarter choices. Making these changes is helpful because full-fat dairy products contain saturated fat as well as cholesterol. By picking a low-fat (or non-fat) version, you’re building healthier levels of cholesterol in your bloodstream.
