10 NATURAL WAYS TO REDUCE CHOLESTEROL

hey everyone did you know that high cholesterol affects millions of people worldwide and can lead to serious health issues like heart disease but the good news is you don't always need medications to manage it today I'm going to share with you 10 natural ways to reduce cholesterol that you can start implementing right away let's dive in Welcome to our Channel where we share tips and tricks for a healthier lifestyle if you're new here don't forget to hit that subscribe button and ring the bell for notifications so you never miss our weekly health tips now let's talk about cholesterol what it is why it's important and most importantly how you can naturally keep it in check cholesterol is a waxy substance found in your blood your body needs it to build healthy cells but having high levels of LDL cholesterol often referred to as bad cholesterol can increase your risk of heart disease it can lead to fatty deposits in your blood vessels making it harder for blood to flow through your arteries scary right but don't worry we're going to tackle this head-on number one one eat heart healthy foods diet plays a crucial role in managing cholesterol levels incorporate more heart healthy foods like fruits vegetables whole grains and legumes into your diet these foods are high in fiber and low in unhealthy fats making them perfect for reducing cholesterol for example fruits and vegetables are packed with vitamins and antioxidants that can help lower cholesterol levels whole grains such as brown rice kinoa and whole wheat contains soluble fiber that helps reduce the absorption of cholesterol into your bloodstream legumes like beans lentils and chickpeas are also excellent sources of fiber and protein without the unhealthy fats found in some animal products additionally foods rich in Omega three fatty acids like salmon walnuts and flax seeds are also fantastic not only are they delicious but they also help reduce LDL cholesterol and raise HDL cholesterol number two increase soluble fire fiber soluble fiber can significantly reduce the absorption of cholesterol in your bloodstream foods like oatmeal apples and kidney beans are excellent sources of soluble fiber soluble fiber works by binding to cholesterol in your digestive system and removing it from your body before it can be absorbed into your bloodstream start your day with a bowl of oatmeal topped with fresh fruits for a double whammy another great option is to add ground flax seeds or chia seeds to your meals as they are also so high in soluble fiber you can even add beans to your soups and salads or enjoy an apple as a snack to increase your fiber intake number three exercise regularly exercise isn't just great for your overall health it can also improve your cholesterol levels aim for at least 30 minutes of moderate to vigorous exercise most days of the week this could be anything from brisk walking and cycling to swimming or even dancing physical activity helps raise your HDL or good cholesterol levels while lowering LDL or bad cholesterol if you're new to exercising start with something manageable like a daily walk around your neighborhood and gradually increase the intensity and duration of your workouts you can also try joining a local gym or Fitness class to stay motivated remember the key is consistency so find an activity you enjoy and stick with it number four quit smoking smoking is a major risk factor for heart disease and negatively affects your cholesterol levels quitting smoking can improve your HD l or good cholesterol levels and improve your heart health almost immediately within just 20 minutes of quitting your blood pressure and heart rate begin to return to normal levels within 3 months your lung function starts to improve and your circulation gets better after one year your risk of heart disease is half that of a smoker if you smoke make a plan to quit today there are many resources available to help you including nicotine replacement therapies medications and support groups don't be afraid to seek help and support from friends family or Health Care Professionals number five maintain a healthy weight carrying excess weight can contribute to high cholesterol losing even a small amount of weight can help reduce cholesterol levels focus on a balanced diet and regular exercise to achieve and maintain a healthy weight keep track of your body mass index to ensure you're in a healthy range aim to lose weight gradually about 1 to 2 pounds per week through a combination of a healthy diet and regular physical activity avoid crash diets or Extreme Weight Loss methods as they can be harmful to your health instead make sustainable changes to your eating and exercise habits that you can maintain in the long term remember every small step counts towards Better Health number six limit alcohol intake while some studies suggest that moderate alcohol consumption might have heart benefits too much alcohol can lead to serious health problems including high cholesterol and high blood pressure if you drink do so in moderation that's up to one drink per day for women and up to two for men excessive alcohol consumption can increase your risk of developing high cholesterol and other cardiovascular diseases if you find it difficult to limit your alcohol intake consider seeking help from a healthcare professional or joining a support group additionally be mindful of the type of alcoholic beverages you consume as some can be higher in sugar and calories which can contribute to weight gain and high cholesterol number seven drink green tea green tea is packed with antioxidants which can help reduce LDL cholesterol the antioxidants specifically kakin in green tea help prevent cholesterol absorption in the digestive tract swap your regular cup of coffee with green tea and you might see a difference in your cholesterol levels over time green tea can be enjoyed hot or cold and can be flavored with a slice of lemon or a bit of honey for added taste aim to drink at least 2 to three cups of green tea daily to reap the benefits if if you're sensitive to caffeine opt for decaffeinated green tea number eight add whey protein whey protein found in dairy products has been shown to lower LDL cholesterol and total cholesterol consider adding a way protein supplement to your diet perhaps in a smoothie or Shake whey protein not only helps reduce cholesterol levels but also supports muscle growth and repair making it an excellent addition to your diet especially if you're physically active you can mix whey protein powder with water milk or your favorite plant-based milk and add fruits vegetables and seeds for a nutrient pack smoothie always choose highquality way protein products and consult with your health care provider if you have any concerns or pre-existing health conditions number nine use olive oil switching to olive oil in your cooking can help reduce LDL cholesterol olive oil is full of heart healthy fats and antioxidants use it as a dressing for salads or a healthier alternative in your cooking extra virgin olive oil in particular is rich in monounsaturated fats which help reduce bad cholesterol levels and increase good cholesterol replace butter or margarine with olive oil when sauteing vegetables grilling meats or baking you can also use olive oil in homemade salad dressings or as a dip for whole grain bread the Mediterranean diet which is high in olive oil has been associated with numerous heart health benefits number 10 try herbal supplements some herbal supplements such as garlic turmeric and psyllium have been found to help lower cholesterol levels garlic contains allisin which is believed to help reduce cholesterol production in the liver turmeric with its active compound circumin has anti-inflammatory and antioxidant properties that may help reduce cholesterol levels psyllium is a type of soluble fiber that can help lower cholesterol by binding to it in the digestive tract and removing it from the body always consult with your healthc care provider before starting any new supplements to ensure they're safe and right for you they can also provide guidance on the appropriate dosages and potential interactions with other medications you may be taking there you have it 10 natural ways to reduce cholesterol by making these simple lifestyle changes you can significantly improve your cholesterol levels and overall heart health remember it's about consistent small changes that lead to Big results to recap we talked about eating heart healthy foods increasing soluble fiber regular exercise quitting smoking maintaining a healthy weight limiting alcohol intake drinking green tea adding whey protein using olive oil and trying herbal supplements these tips are not just for those with high cholesterol but for anyone looking to improve their heart health if you found this video helpful give it a thumbs up and share it with your friends and family who might benefit from these tips let me know in the comments which of these tips are you going to try first thanks for watching and here's to a healthier you

Channel: Healthy living with alcet

Views: 1,375

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Id: 7gMSctNdYNo

Length: 8min 57sec (537 seconds)

Published: Sun Jun 16 2024