03:01 PM
Tuesday 10 May 2022
Written by – Nour Jamal
It is necessary to monitor cholesterol levels regularly to reduce the risk of heart disease and blockage of blood vessels.
That is why we show you the best ways to lower cholesterol without medication, according to what was stated on the “Healtline” website.
– Playing sports
30 minutes of regular physical activity helps improve your overall health. Try walking more, swimming, cycling, lifting weights, or doing any sport you enjoy.
Be sure to increase your mobility naturally by taking the stairs, standing farther from the door, and walking during your lunch break.
Start your day with oatmeal
Try making oatmeal a part of your daily breakfast routine. If you want to start each day healthier, oatmeal contains a fiber called beta-glucan, which is a soluble fiber that helps lower bad cholesterol and makes you feel full.
– Lose weight
Being overweight or obese is associated with high levels of fats in the blood, and changing your behavior to help you lose weight can lower your cholesterol and triglyceride levels.
– Quit Smoking
Good health and smoking cessation have been shown to help lower lipid levels, because it lowers levels of good cholesterol, increases levels of bad cholesterol and increases triglyceride levels.
Avoid excess sugar and refined carbohydrates
Eating high carbohydrates and sweet foods increases triglyceride levels, so try to limit the number of times you eat refined carbohydrates, sugary drinks, sweets and sugary sweets.
– Eat citrus
It is preferable to eat citrus fruits because their vitamin C content, which works well with fiber to keep LDL under control, include oranges, lemons and strawberries.
Reduce your intake of unhealthy fat sources
Avoid foods that are high in saturated fat, such as red meat and butter. Excess saturated fat has been shown to increase the risk of heart disease. These foods often contain omega-6 fatty acids, which increase inflammation and the risk of disease.
Save your energy
Excessive stress contributes to increased cholesterol and triglyceride levels in various ways, so managing stress is important, and there are many ways to deal with stress, such as practicing yoga and meditation that can relax the body and mind.
– Eat foods rich in fiber
Eating fiber is very beneficial, and eating it is a great way to help lower cholesterol levels quickly.
Soluble fiber has the ability to absorb cholesterol in the bloodstream, in addition to the possibility of its association with cholesterol in the intestine, and ultimately, this prevents its absorption.