Due to today’s busy life and unhealthy diet, high cholesterol has become a silent killer. Especially LDL becomes more dangerous for the body when it starts accumulating inside the blood vessels i.e. veins. This causes blockage in the veins and the risk of heart attack and stroke increases manifold. But the matter of relief is that it can be controlled even without medicines.
In such a situation, today through this article we are going to tell you how by making small changes in your lifestyle, you can reduce bad cholesterol by 30% to 50% within a month. Let us tell you that cholesterol is directly related to our physical activity and food, by giving it the right direction you can stay safe from heart diseases.
Read this also: Health Alert: Women should not make these 5 health related mistakes, Gynecologist advised for cancer test.
Eat healthy fats
You should remove refined oil from your diet. Because refined oil is processed at high temperatures during the manufacturing process. It increases swelling and cholesterol in the veins. Instead of this, use cold pressed peanut oil or olive oil. This ‘cold pressed’ oil is rich in natural nutrients and helps in increasing the good cholesterol in your body.
Nuts and fiber intake
To reduce cholesterol, one should consume 2 teaspoons of soluble fiber like Isabgol husk, oats, flax seeds or chia seeds daily. This fiber works like a ‘sponge’ in the body and absorbs bad cholesterol and removes it. At the same time, 20-30 grams of almonds and walnuts should be eaten daily. These dry fruits not only reduce cholesterol but also reduce internal inflammation of the body.
walk daily
Not only diet but also physical activity is important to reduce cholesterol. According to health experts, walk 7,000 to 10,000 steps daily. By walking daily, the body’s metabolism speeds up and the accumulated fat starts burning in the form of energy. Walking daily makes blood circulation in the veins smooth. This strengthens the heart muscles.
balanced diet
You should increase the amount of vegetables in your diet, this is the easiest way to improve cholesterol. Therefore, include boiled or cooked vegetables in less oil in lunch and dinner. Vegetables are rich in antioxidants and phytosterols, which prevent the absorption of cholesterol. According to experts, if you follow these tips sincerely for a month, you will see improvement in your cholesterol report.
