Physicians' Cholesterol Secrets: They Actually Work

If your cholesterol is excessively high, your doctor would advise lowering it as soon as possible.In normal proportions, the waxy substance known as cholesterol—which is produced by the liver—is beneficial to the body. However, having too much of it linger in your blood might be harmful, especially for your heart. If the amount of "bad" (LDL) cholesterol in your body is too high, your doctor will advise lowering it as soon as possible. Follow their suggestions. The good news is that there are steps you can take to stop it from happening: according to experts, these are the cholesterol-lowering techniques that genuinely work. Don't miss these Sure Signs You've Already Had COVID to guarantee your health and the health of others. Continue reading to learn more.

1 Snack Smarter

A recent Mayo Clinic study indicated that those who consumed snacks containing specific nutrients were able to reduce their LDL ("bad") cholesterol without the use of statins. In place of their typical snacks, participants switched to healthy options (such as single-serving oatmeal, nutrition bars, or granola) that each contained at least 5 g of fiber, 1,000 mg of omega-3 fatty acids, 1,000 mg of phytosterols, and 1,800 mol of antioxidants. The outcome: On average, the group reduced LDL cholesterol by 8.8%.

2 Keep Your Weight in a Healthy Range

Your bad cholesterol level rises if you are fat (BMI over 30) or overweight (BMI over 25). The Centers for Disease Control and Prevention state that "excess body fat affects how your body uses cholesterol and slows down your body's capacity to remove LDL cholesterol from your blood." Losing just five to ten pounds of body weight can lower your LDL cholesterol level by 5% to 10%, according to experts, and the combination of the two increases your risk of heart disease and stroke.

3 Work out most days of the week

Exercise is a surefire way to increase and maintain healthy cholesterol levels, according to scientists. The Cleveland Clinic claims that by raising HDL cholesterol, exercise helps to reduce the harmful, fatty LDL cholesterol. The most effective form of aerobic exercise for lowering cholesterol is repetitive exercise that uses several different muscle groups. Get at least 30 minutes of moderate-intensity activity each day, according to experts like the American Heart Association.

4 Go Plant-Based

A plant-based diet, which emphasizes fruits, vegetables, and healthy sources of protein like fish or plant-based proteins (such beans or legumes), is a simple method to lower your cholesterol levels. These foods naturally contain fewer saturated fats than other foods, which can raise harmful cholesterol. Saturated fats are mainly found in red meat and full-fat dairy products. Make sure you eat a lot of soluble fiber since it helps your body get rid of cholesterol by binding to it. The minimum 25–30 grams of fiber per day that experts advise is consumption.

5 Back Off the Booze

Regularly consuming too much alcohol will increase your triglycerides, a kind of blood fat, while lowering your good cholesterol and rising your bad cholesterol. The Cleveland Clinic notes that alcohol is "broken down in your liver and rebuilt as cholesterol and triglycerides." Your cholesterol and triglyceride levels climb the more you drink. Drink solely in moderation, which is no more than two drinks per day for men or one drink per day for women, to help keep your cholesterol levels in a healthy range. To help keep your cholesterol levels in a healthy range, only drink in moderation—no more than two drinks per day for men and one drink per day for women.And avoid going to any of these 35 Places You're Most Likely to Catch COVID in order to preserve your life and the lives of others.