Tips to Reduce Cholesterol Levels

2)     Eliminate trans fats
from your diet:  Trans fats are known for
increasing the bad cholesterol (LDL) levels in the body, and even lowering the
HDL (good cholesterol) levels. It is important to prevent this by avoiding any
food substances that contain them.

3)     Include Omega-3 fatty
acids in your diet: Known to be a type of polyunsaturated fat, omega-3 fatty
acids are synonymous with cholesterol reduction. Omega-3 acids are of three
different types: icosapentaenoic acid (EPA),
docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). EPA and DHA.

While most of Omega-3 fatty acids can
be found in fish and shellfish (i.e. EPA & DHA), omega-3 fatty acids can
also be found in flaxseeds, chiaseeds, hemp seeds and walnuts (i.e. plant
sources- ALA) . Besides this, there are supplements such as fish oil, krill
oil, flaxseed oil and algal oil that provide omega-3 fatty acids.

4)     Increase
Soluble Fibre in Diet: Fibre plays a very important role in your diet. It is a complex carbohydrate, which cannot be broken
down by the body and can be found in fruits, vegetables, whole-grain breads,
cereals, nuts and even legumes such as lentils, dried beans and peas.

Fibres are known to be of two types:
– soluble and insoluble, although most foods contain both.

Insoluble fibre is
known to speed up the movement of food through the intestines and even promote
regularity. It can be found in whole-wheat grain foods such as many
vegetables,  whole-grain foods such as
wheat bran and even fruits with their skin on.

On the other hand, soluble fibre
which is known as vicous fibre dissolves when mixed with water, turning it into
a gel-like substance that slows down the entire movement of food through the
small intestine.


Some of the foods that are sources of soluble fibre include
peas, oats, apples and citrus fruits. Plenty of studies have shown that soluble
fibre helps to lower cholesterol. This is because it reduces the amount of bile
that is re-absorbed in the intestines. Some foods rich in soluble fibre are oatmeal
and oat bran.

5)     Include magnesium-rich foods in your diet: A mineral crucial for the functioning of the body,
magnesium helps the body to function properly, help the immune system, keeps
the bones strong and the heart rhythm steady. Foods that are high in magnesium
are known to help prevent health problems such as high blood pressure,
diabetes, heart disease and different types of  cancer.

It is an anti-inflammatory agent that helps to reduce cholesterol levels
as well. This is because it increases the HDL levels in the body. Some
important foods you should includein your diet include spinach, almonds,
avacado, black beans, figs, bananas, beet greens and pumpkin seeds.

6)     Exercise Regularly:
There is nothing that can beat the magic of exercising. Your body begins to
produce chemicals in the body known as endorphons and Enzymes are also created,
lowering the LDL levels in the body. In fact, by exercising your body starts to
expel LDL from the body. It is very important to combine aerobic (cardio) and
resistance training. This can also help in fat loss, weight loss and even
cardiorespiratory fitness. This should ideally be 40 minutes of moderate to
vigorous/intense workouts, three to four times a week. So, if you havent
started exercising yet,  There’s no perfect
time. You just have to start.