Many of us often wonder the ways to lower cholesterol quickly. Today, we will show you some ways to do this.
What is cholesterol?
Your body needs cholesterol to work well. But if you have too much in your blood, it could stick to the walls of your arteries. Also, it narrow or even block them. It puts you at risk for coronary vein disease and other heart diseases.
Cholesterol travels through the blood on proteins called lipoproteins. LDL is called the “bad” cholesterol. A high LDL level can lead to a buildup of cholesterol in your arteries. Another example, HDL, is sometimes called the “good” cholesterol. It also carries cholesterol from other parts of your body back to your liver. And, your liver removes the cholesterol from your body.
High cholesterol does not cause any symptoms, so sometimes you should check your cholesterol level.
A table of lipid disorders tests your total cholesterol, LDL cholesterol, and HDL cholesterol, along with triglycerides. CDC defines normal blood cholesterol levels when:
- Total cholesterol: Less than 200 mg / dL (mg per dL of blood)
- LDL cholesterol: Under 100 mg / dL
- HDL cholesterol: 40 mg / dL or higher
- Triglyceride: Less than 150 mg / dL
If left untreated, high cholesterol can lead to health-related complications such as chest pain, heart attack, and stroke.
By making changes to your lifestyle and diet, you could lower your cholesterol. Certain foods can help you maintain healthy cholesterol levels.
Here are some ways to help lower cholesterol quickly.
Drink orange juice
Drinking about two glasses of orange juice in the morning is one of the best ways to reduce bad cholesterol quickly. Orange juice has been shown to help detoxify toxins and reduce blood fat in the body. Also, synephrine alkaloid in the orange peel can reduce the production of bad cholesterol in the liver.
Oranges are very rich in vitamin C; the content of soluble fiber and healthy compounds is six times more antioxidants than many other foods. Want to add the natural sweetness when drinking orange juice, you can replace sugar with honey. However, drinking unsweetened orange juice is best for your health.
Add small meals
Research shows that small meals (6-7 times/day) reduce the risk of coronary artery disease by 10-20%.
Drink red wine
Red wine contains saponins, a plant compound that has a positive effect on lowering LDL cholesterol while increasing HDL cholesterol (the “ good ”) type of cholesterol.
Wine is also mentioned as a useful drug in the prevention and treatment of several cardiovascular diseases, blood pressure, diabetes, slimming, while beautifying the skin and reducing the risk of breast cancer for women. However, you should only drink a moderate amount (1 small glass) a day.
Eat whole wheat bread
Without medication, here are 12 simple ways to help reduce blood cholesterol exceptionally effectively.
Using whole brown bread instead of white bread will stimulate the increase in HDL cholesterol, provide enough fiber, help the body fight cardiovascular diseases.
Use olive oil
Olive oil contains monounsaturated fat, which lowers LDL cholesterol in people with diabetes syndrome. Use olive oil as a condiment when cooking or salad dressings for a sound effect.
Olive oil is high in calories, so avoid overuse.
People with type 2 diabetes can lower cholesterol quickly by consuming 6 grams of cinnamon per day. This versatile food can be processed in combination with main dishes, desserts, or used directly. Cinnamon will help the body maintain cholesterol at a stable level and promote the process of weight loss.
Without medication, here are 12 simple ways to help reduce blood cholesterol exceptionally effectively.
People diagnosed with higher than normal cholesterol levels (> 200mg / dl) can eat grapefruit and some other fruits like apples to control cholesterol levels more stably. Grapefruit is a fruit rich in soluble fiber and pectin – the main ingredient helps reduce cholesterol quickly.
Natural honey contains ingredients that prevent heart disease and stroke effectively. Using honey instead of sugar is a smart choice for health and heart.
Supplement foods rich in Omega-3 fatty acids
Omega-3 fatty acids are unsaturated fats that help protect heart health and reduce harmful cholesterol levels. This type of fat is found in many foods such as salmon, mackerel, herring, tuna, fish oil supplements, and shrimp.
Eating a cup of cereal for breakfast is an easy way to lower your high cholesterol levels. The high soluble fiber content in grain helps lower LDL.
Oatmeal reduces the absorption of cholesterol into your bloodstream. The fiber in oats also makes you feel full faster and helps you avoid unhealthy eating.
Additionally, eating oats has been linked to a reduced risk of cardiovascular disease and type 2 diabetes.
Eat a cup of oatmeal for your daily breakfast.
You could also add oatmeal to smoothies or use in baked goods.
Because, monounsaturated fats, polyunsaturated fats, and fiber in almonds help increase proper HDL cholesterol levels. Also, it reduces harmful LDL cholesterol levels.
A study published by the U.S. Nutrition Review in 2011 found that the consumption of tree nuts such as almonds helps reduce LDL cholesterol, a significant factor for prevention. Coronary artery disease, from 3 to 19%.
Also, a study published in the Journal of the American Heart Association in 2015 confirmed that daily consumption of almonds was a simple way to prevent cardiovascular disease.
Almonds are a great snack to put on top of salads, cereals, and yogurt, and you should eat a handful of moderation almonds every day. Nuts and nuts such as walnuts and flaxseeds are also beneficial for lowering blood cholesterol levels.
As you can see, the omega-3 fatty acids called EPA and DHA found in salmon help prevent high cholesterol. It helps to lower triglycerides and slightly elevates good HDL cholesterol, thereby reducing the risk of cardiovascular disease.
Also, salmon is low in cholesterol and saturated fat.
- Eat at least two servings of salmon each week. Grilled salmon is the best choice. A serving of salmon is about 56.70 – 85.05 g.
- You can take salmon oil supplements after consulting a doctor.
Soy provides a complete source of plant-based protein for people with high cholesterol.
Although soy may not significantly reduce total cholesterol levels, it can still lower harmful LDL cholesterol levels. This protein-rich food is high in polyunsaturated fats, fiber, vitamins, and minerals, as well as low in saturated fat.
A study published in 2011 in the Journal of Nutrition of the United States University found that eating 1-2 servings (15-30g) of soy protein has a significant impact on the risk factor of lipoprotein blood. The bar for coronary heart disease.
To lower your cholesterol, eat plenty of soy, tofu, soy flour, boiled soy (edamame) and enriched soy milk in your diet.
Drinking a few cups of green tea is one of the easiest ways to lower total and LDL cholesterol levels. According to a meta-analysis of 14 randomized controlled studies in 2011 published in the American Journal of Clinical Nutrition, drinking green tea reduced total cholesterol and fasting LDL cholesterol in humans mature.
Some compounds in green tea prevent the absorption of cholesterol in the digestive tract and help eliminate cholesterol.
Also, this healthy drink prevents plaque buildup in the arteries and reduces the risk of heart attack or stroke.
- Drink 3-4 cups of green tea (hot or cold) daily.
- You can also take supplements from green tea, after consulting a doctor.
Avocados are a significant source of monounsaturated fat, which can help lower LDL levels in people who are overweight or obese. Monounsaturated fats also help increase HDL levels. Avocados also contain plant sterols that help lower cholesterol quickly.
Besides, avocados are rich in protein, fiber, B-complex vitamins, vitamin K, and some minerals that are beneficial to your overall health.
Eat an avocado daily. You can add sliced butter to salads and sandwiches or serve as a side dish.
Garlic is a food that can help lower high cholesterol. Besides, it prevents blood clots, lowers blood pressure, and prevents cardiovascular disease.
According to a 2013 release from the National Institute of Integrative Medicine, garlic extract was used to replace safe and effective antihypertensive drugs and reduce cholesterol for many people.
- Eat 2-3 cloves of raw garlic when your stomach is empty every day.
- Use fresh garlic in your salads and in cooking a variety of dishes, soups, and stews.
- You should take garlic supplements after consulting your doctor about a reasonable dose.
Dark chocolate could also effectively reduce bad cholesterol and improve proper cholesterol levels in the blood.
According to a study published in the American Journal of Clinical Nutrition in 2013, theobromine content in dark chocolate has a significant effect on raising HDL cholesterol.
High levels of antioxidants and flavonoids in dark chocolate prevent platelets from sticking together and keep arteries from clogging. This way will reduce the risk of heart attack or stroke.
You should eat 1 or 2 small pieces of dark chocolate regularly, with at least 60 percent cocoa.
Medicines to lower cholesterol
For many people, making lifestyle changes alone does not their lower cholesterol enough. They might also need to take drugs. There are types ofcholesterol-lowering drugsavailable. They work in different ways and could have different side effects. You can talk to your health care provider about which medicine is right for you.
Even if you take medicines to lower cholesterol quickly, you still need to continue with lifestyle changes.
Familial hypercholesterolemia is an inherited form of high cholesterol. Many people who have FH to get a treatment, called lipoprotein apheresis. The procedure uses a filtering machine to remove LDL cholesterol from the blood. Then the engine returns the rest of the blood to the person.
Supplements to lower cholesterol
Some companies sell supplements which lower cholesterol quickly. Many researchers have studied many of these supplements, including red yeast rice, flaxseed, and garlic. At this time, there is no conclusive evidence that any of them are effective in lowering cholesterol levels. Besides, supplements may cause side effects and interactions with medicines. You need always check with your health care provider before you take any supplements.
Daily exercise is always essential for maintaining a healthy body. Using for about 30 minutes is proven to stimulate the body to increase good cholesterol. If it is not possible to perform high-intensity exercise, you can substitute it by gentle walking or cycling.
If you want to get rid of bad cholesterol, quit smoking immediately. The habit of saying “no” to tobacco will improve HDL cholesterol, stabilize blood pressure, reduce the risk of heart attack and stroke.
Also, researchers at Oregon State University have shown that blood cholesterol levels are strictly related to stress in the brain. People who experience anxiety can improve their condition by meditating, taking deep breaths, exercising, and applying proper nutrition.
- Try to maintain a healthy weight.
- Quit smoking.
- Exercise at least 30 minutes, about five days a week.
- Avoid drinking alcohol / alcoholic beverages. If you drink alcohol, should drink moderately.
- Have a diet low in saturated fat.
- Avoid fried or high-fat and high-carbohydrate foods and processed sugars.
- Limit your intake of foods that contribute to bad cholesterol, such as red meat, high-fat dairy products, egg yolks, and processed foods.
- You should tell a doctor if you are pregnant or you think you could be pregnant before starting any new medications.
- Should give the doctor a complete list of all medications that you take, including prescription drugs, over-the-counter medications, supplements, and herbal remedies. Your doctor will advise you if any of them might interact with your medicines.
Thank you for taking the time to read our article.If you have any questions you need, please feel free to comment under the comment section, we will answer you as soon as possible.
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