High cholesterol is also called silent killer. Because its initial symptoms are not easily understood. When the amount of bad cholesterol i.e. LDL increases in the veins of our body, a wax-like substance starts sticking to the walls of the veins. Due to this the veins become narrow and hard. This causes obstruction in blood flow and the risk of stroke and heart attack increases manifold. However, apart from medicines, we can help in reducing or melting the frozen bad cholesterol naturally by incorporating some good habits in our lifestyle. In such a situation, today through this article we are going to tell you about some easy changes, by including them in your daily routine, you can improve your heart health.
Include soluble fiber in the diet
The most effective way to reduce cholesterol is to include foods rich in soluble fiber in your diet. This fiber dissolves in water and forms a gel-like substance, which binds cholesterol in the digestive system and removes it from the body. Therefore, you should include apples, beans, oatmeal, oats, pulses and citrus fruits in your diet. there in your
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Regular exercise is important
A sedentary lifestyle also increases bad cholesterol. In such a situation, if you exercise regularly, it not only keeps the weight under control, but it also helps in increasing good cholesterol i.e. HDL. Good cholesterol carries the bad cholesterol accumulated in the veins to the liver. From where it exits the body. Exercise like brisk walking, cycling or jogging should be done for 30 to 40 minutes at least 5 days a week.
saturated fat
You should remove saturated fat and trans fat from your diet. Which is often found in fried food, packaged snacks and junk food. Instead, you can include healthy snacks like walnuts, almonds, olive oil and flax seeds etc. At the same time, cholesterol level keeps deteriorating in people who smoke and consume alcohol.
Stress Management and Sleep
Let us tell you that even if your stress is continuous, it can indirectly increase cholesterol. Because it affects our eating and drinking habits. Therefore, do yoga and meditation to reduce stress. Take deep and good sleep of 7-8 hours daily. By getting good sleep, the body not only improves itself but also keeps the metabolism healthy. Which makes it easier to control cholesterol.
