7 ways to reduce cholesterol without medicine
Adopt a diet that is healthier for your heart by increasing your consumption of fruits, vegetables, whole grains, and legumes. Fried meals, processed snacks, and meats high in saturated and trans fats should be consumed in moderation.
Increasing your consumption of fiber may help decrease cholesterol levels. Foods that are rich in soluble fiber, such as oats, barley, legumes, fruits, and vegetables, are some examples of such foods.
Consume monounsaturated and polyunsaturated fats in addition to saturated and trans fats. Saturated and trans fats should be replaced with healthier fats such as monounsaturated and polyunsaturated fats.
Participate in frequent aerobic workouts on a consistent basis, such as brisk walking, running, or cycling. Engage in regular physical activity. The levels of HDL cholesterol, also known as the "good" cholesterol, may increase while the levels of LDL cholesterol, known as the "bad" cholesterol, can decrease.
Reduce your use of alcohol since drinking too much might potentially raise cholesterol levels to unhealthy levels. If you want to drink alcohol, do it in moderation, which is defined as no more than one drink per day for women and no more than two drinks per day for men.
Smoking is known to damage blood vessels, lower HDL cholesterol levels, and increase the chance of developing heart disease. Giving up smoking is one of the best things you can do for your cardiovascular health and cholesterol levels.
Keep your weight where it should be: Getting rid of extra weight might have a beneficial effect on cholesterol levels. In order to acquire and maintain a healthy weight, it is important to combine a good diet with frequent physical activity.