The GroundWork Of All Happiness Is Health…
When the concentration of LDL cholesterol tends to rise in your blood, then you become more prone to strokes and heart attacks. Medically, low density cholesterol that is LDL cholesterol is dangerous, whereas high density/HDL cholesterol is favorable for your health.
Individuals suffering from the advanced stages of heart disease and high cholesterol can benefit themselves from statin-based medications; however people who are less likely to contract heart diseases can make certain amendments in their lifestyle to improve the levels of LDL cholesterol in their blood.
It is important to mention here is that statin drugs are linked with some health complications including muscle pain, thus discuss what needs to be done with your health care provider.
EATING TO REDUCE LDL:
First of all, you do not need to make major dietary changes for a drastic, positive change in the cholesterol level. Minor changes are all that’s enough for the purpose! To start with, too much fats, obviously is very harmful for our body by all means.
Thus, avoid eating too much of high-fat foods. Besides, use olive oil instead of using butter, and above all, go for the oil free means to cook your food for example steaming, boiling etc.
Furthermore, you can replace sour cream with yogurt, whilst go for lower fat milk products. In addition to this, focus more on fresh vegetables, whole grains and fruits while preparing your diet chart. To obtain protein, go for some good quality sources including tofu, fish beans etc.
Foods that need to be avoided at this point are snacks, junk and processed sweets, as these are prepared using refined oils, plus contain hydrogenated fats which can raise the levels of LDL cholesterol in your blood. Moreover, beef is amongst the foods that need to be avoided as it is enriched with cholesterol! To conclude, say no to fried foods too!
GOOD DIETARY OPTIONS:
Seeds and Nuts:
Basically, oils derived from nuts and seeds are of great importance for our health, though these contain healthy fats, thus it is better to use these oils in limit. Besides, almonds pistachios, hazelnuts, and walnuts are best sources to derive polyunsaturated fats, which is beneficial for our cardiovascular health.
Olive oil is amongst the healthiest oils that you must incorporate in the diet. Olive oil not just tastes good, but is also enriched with antioxidants and fatty acids, needed by our body. As mentioned earlier, you can replace butter with it, or any other cooking oil you have been using. Olive oil, apart from being enriched with HDL cholesterol, contains compounds that are beneficial for the health of our cardiovascular system. In addition to this, you can also use pumpkinseed oil to reduce your LDL levels.
Spices and flavorings:
Natural compounds derived from spices are good for our health. For example capsaicin that is found in peppers is known to reduce LDL levels, like flavorful vegetables. Besides, turmeric, cumin and fenugreek can also prove favorable for this purpose.
Coming onto the category, artichokes tends to be amongst the strongest edible keys to combat high LDL level, whilst is also tasty! Moreover, artichoke tea derived from any of its plant serves to minimize the level of cholesterol and is beneficial to the health in several other forms.
SUPPLEMENTS AND ADDITIONS:
Before you settled on to use any supplement, it is advised to consult your physician. Plus, in case you are using any medicine, do not forget to mention that, so the doctor can judge the chances of any potential complication in comparison with the both. While using any supplement, one thing that has to be kept in mind is following the instructions and recommendations thoroughly. Mentioned below is a list of supplements that are beneficial to reduce LDL cholesterol, and promoting a healthy heart:
It helps the body to raise the concentration of good cholesterol, plus makes it absorb slight cholesterol from the meals we consume.
- Plant sterols:
Though, your body can absorb sterols through vegetables and fruits, yet a good quantity is needed for having LDL-lowering effects. Thus, you can use supplement to get the desired amounts.
The supplement is known to improve the health of circulatory system and heart.
- Red rice Yeast:
The supplement is known to promote a healthy heart and body.
The supplement contains antioxidant and can help your body to lower the cholesterol naturally. Apart from innumerable health benefits this supplement contains, it is ideal for the ones with increased blood cholesterol levels.