5 Simple Tips to Reduce Cholesterol and Support a Healthy Heart

Follow your taste buds, but listen to your heart!

If you have high cholesterol, you’re also at higher risk for heart disease. But the good news is, it’s a risk you can control. You can lower your “bad” LDL cholesterol and raise your “good” HDL cholesterol. You just need to make some simple changes.
Follow our simple guide on how to reduce cholesterol and good cholesterol foods; one step at a time! Okay, 5 steps (Because we stick to the title)

How to Burn Bad Cholesterol

Switch to colourful fruits and vegetables

They say, the richer the hue, the better the food is for you. Fruits and vegetables contain fibre, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments. The list of heart healthy diet foods spans the colour spectrum – leafy greens, carrots, tomatoes, strawberries, plums, blueberries. So, go on and add some colours to life.

Avoid refined sugar and grains

Turns out, you don’t have to eat sweet to be sweet! So, avoid it and say hello to health. How do we do it? Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice. Old-fashioned oatmeal is also a good choice, but not the quick-cooking versions, which have had much of the fibre processed out.

How to Reduce LDL Cholesterol

Exercise

Choose an exercise you like and get working! It is said that exercising at least 2 and a ½ hours a week is enough to raise HDL and reduce LDL cholesterol.
Here are a few things you can do:

• Taking a brisk daily walk during your lunch hour
• Riding your bike to work
• Swimming laps
• Playing a favourite sport

When it comes to how to reduce LDL cholesterol, regular exercise goes hand in hand with dietary changes. If you’re looking for more guidance on how to control high cholesterol, remember that consistency in physical activity is key.

It’s all about Omega

Go fishing and get some salmons and sardines! And if you get mackerels, shark or sword fish, we suggest you leave ‘em there. As they are high in mercury. Omega 3 fatty acids found in fish are said to be heart-healthy and they are found in sardines, bluefin tuna, and salmons. So, choose your fish wisely! There are other sources to get Veg omega 3 fatty acids too! Some of them being: Flax seed oil, chia seeds, soya beans, spinach and our favourite Nutralite! If you want additional insight into how to control high cholesterol, adding these omega 3 fatty acids sources to your diet can make a real difference.

Spice It Up

Spices like garlic, ginger, black pepper, coriander, and cinnamon do more than flavour your food, they can also improve cholesterol. Research shows that eating a half to one clove of garlic each day could lower cholesterol up to 9%. Also, try out Nutralite Garlic and Oregano and Pudina and coriander in your Indian vegetarian recipes for a great kick of flavour and health, all in one!
And after following all these tips, track your health. Count your calories! All fats, whether good or bad, have nine calories per gram about 100 calories a tablespoon. While you switch to a heart-healthy diet you may need to keep tabs on your calorie intake for a while.
If you are still wondering how to reduce cholesterol, these dietary adjustments—along with regular exercise—are proven approaches. Also, be sure to incorporate foods to reduce bad cholesterol (like whole grains, fruits, and vegetables) and follow these tips to reduce cholesterol steadily for the best results.

Conclusion

Among the best omega 3 fatty acids foods are salmon, sardines, chia seeds, and flax seeds. As you further refine your eating habits, consider adopting a diet to decrease cholesterol that includes ample plant-based options, whole grains, and healthy spreads like Nutralite to help you stay on track.