12 Tips to Lower Cholesterol With Your Diet

Cholesterol is a necessary substance for every cell. It plays an important role in producing Vitamin D and Hormones, which are necessary for our body. 
Our liver produces cholesterol for our body but we can also consume it from animal products. When there is too much fat in our blood this condition is known as Hypercholesterolemia and hyperlipidemia. High cholesterol increases the chances of getting heart-related diseases like heart attacks and other heart-related disorders.

Basically, it has no symptoms and the only way to detect cholesterol levels is a blood test. The doctor suggests some medications that lower your cholesterol level but natural remedies are better than medications. High levels of cholesterol can cause Heart Attacks, Change the color of your skin, Fatigue, and Coronary Artery diseases. you should follow some tips at your home to control your cholesterol level. A few of them are mentioned below:

• High fiber foods

We get fiber from fruits, vegetables, and grains. It lowers cholesterol level and regulates our blood sugar level. When we consume more fiber in our diet it forms a gel-like compound in the blood, which traps the extra cholesterol and maintains its level in the body. Always remember one thing whenever you take too much fiber always drink plenty of water or take more liquid with it because too much fiber may cause constipation. The sources of high-fiber food are brown rice, green leafy vegetables, seeds, and berries.

• ​Oatmeal -

According to research “Oatmeal is best for lower your cholesterol level”. It carries soluble fiber that decreases low-density lipoprotein. You should consume 5 to 10 grams of fiber daily to prevent the absorption of cholesterol into the blood. It also decreases the chances of colon cancer and helps you to manage your weight. 

• Nuts -

Nuts are rich in calories. They play an important role in maintaining our cholesterol levels. According to a recent study “A diet rich in walnuts decreases the chances of getting a heart attack”. They are the virtuous source of omega fatty acids. They protect us from Dementia (a group of disorders related to brain function ) and Alzheimer's ( kind of dementia ).

• Olive oil -

Olive oil works as an antioxidant and is rich in monounsaturated fats that decrease low-density lipoprotein. But consuming too much olive oil may cause several side effects such as Skin Rash, Allergy, Blackhead, Diarrhea, Inflammation, and Acne.

• Lose Weight -

Physical activity is the best way to lose extra weight. Losing weight reduces LDL. It has been noticed that there is always a higher chance of bad cholesterol levels in healthy persons. Losing extra weight maintains blood pressure, improves mobility, and decreases the chances of diabetes.  

• Exercise -

According to studies, “Physically active people have a high level of HDL. Being active keeps you away from cholesterol disorders, prevents you from many chronic diseases, and keeps you fit. Exercises like jogging, running, and cycling are best for maintaining cholesterol levels. It improves your quality of sleep and strengthens your bones. 

• Whey Protein -

You can easily buy whey protein from the stores. It comes as a supplement and helps us to maintain our cholesterol level and blood pressure. It also induces the chances of getting a heart attack. Always consume whey protein within limits, High amounts of whey can cause nausea, thirst, acne, tiredness, bloating, and headache. 

• Avoid smoking -

Smoking increases LDL cholesterol levels (Bad cholesterol)  and induces HDL cholesterol levels (Good cholesterol). Along with this Nicotine damages your kidney and liver, it causes heart diseases, diabetes, dental issues, vision loss, infection, and increases the chances of cancer. According to CDC, “75% of deaths by cardiovascular diseases is due to smoking only.” 

• Citrus Fruits -

Citrus fruits improve our immune system and help us to keep our hearts healthy. They are rich in vitamin C, phytonutrients, and potassium which prevent cancer. The high amount of citrus fruits can cause cavities, due to the acid present in them.

• Beans -

Beans boost our heart health. If you consume 3/4 cups of legumes daily it reduces low-density lipoprotein. It is said that a daily serving of beans protects you from many cardiovascular diseases. 

• Chocolates -

Dark chocolates are very beneficial for health. They are rich in flavonoids that reduce the risk of heart attacks, diabetes, improves memory, and prevents blood clot and cancers

• Avoid dairy products -

Avoid cheese and processed food like pastries, cakes, and biscuits. Avoid burgers, pizza, and deep-fried food like roasted. Because deep-fried foods are rich in fats and calories they increase the chances of cardiovascular diseases.