The Best Ways to Lower Your Cholesterol
Chances are you’ve heard it before: High blood cholesterol levels are linked to an increased risk of health issues like high blood pressure, stroke and heart disease. Although taking steps to lower your cholesterol may sound daunting, there are many ways to lower your cholesterol and they may be simpler than you think.
The good news is your cholesterol, especially your LDL (the “bad” cholesterol) is very responsive to lifestyle changes such as the reduction of certain foods, exercising and giving up bad habits. Here are The Best Ways to Lower Your Cholesterol.
The Best Ways to Lower Your Cholesterol
Try to Reduce Your Meat
Most kinds of animal protein, even if it comes from sources lower in saturated fat, like pork or chicken, aren’t great for your cholesterol. In addition, processed meats like sausages and rashers are high-cholesterol foods that should be limited. High consumption of processed meats can result in an increased rate of heart disease and certain cancers like colon cancer.
Try to eat more omega-3-rich foods like salmon or taking omega-3 supplements like fish oils which have been shown to reduce LDL and raise HDL levels.
Fibre, Fibre and More Fibre
There are two types of fibre: soluble and insoluble fibre. But only soluble fibre can help lower cholesterol because it binds with cholesterol in the intestine and shuttles it out of the body. Sources of soluble fibre include oatmeal, beans, lentils and fruits.
Exercise is a great way to lower your cholesterol. Moderate physical activity can help raise HDL cholesterol, the “good” cholesterol. With your doctor’s OK, work up to 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week. Adding physical activity, even in short intervals a few times a day, can help you begin to lose weight. Consider:
- Taking a brisk daily walk during your lunch hour
- Doing a quick HIIT in your sitting room
- Skipping or jogging in your garden
Quit Smoking and Boozing It Up
Lighting up a cigarette raises LDL levels and lowers HDL levels. The good news is once you quit, you’ll see results fairly rapidly. Want more incentive? Within a year, your risk of developing heart disease will have dropped to about half that of a smoker’s, according to the World Health Organization.
You may have also heard that a glass (or two, or three) of red wine is good for your heart, but the key here is moderation. In Ireland, the maximum recommended number of standard drinks (or units) for women is 11 and for men is 17 per week.
The Best Ways to Lower Your Cholesterol… Ask our Team of Nutritionists
Let our team of nutritionists help you get your cholesterol in check. Our expert nutritionists can build you a personalised meal plan based on your specific needs and can help you every step of the way. We’ve worked with many clients over the years who suffer from high cholesterol, and we know how hard it can be to take the first step to a healthier, happier you. Book your free consultation today.
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Annie is our Business Development Manager here at GourmetFuel. Annie completed her Bachelor’s degree in Food Innovation at the Technology University of Dublin. Before joining the team at GourmetFuel, she worked for a successful start-up company based in New York City where she gained valuable experience in product development, food safety, and allergen management and control. Her areas of interest are food business sustainability, health promotion, and nutrition research.
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