These are 7 tips on how to lower cholesterol
1). First at all – Lower your stress levels: When our bodies are under stress, we tend to create more cholesterol. If you can control your stress it will help to lower cholesterol.
2). Eat more Fruits and vegetables they will help to lower LDL, particularly helpful are garlic, onions, apples, pears, avocados, berries, cabbage family, dark leafy greens and eggplant. Fruits and vegetables contain high levels of antioxidants that protect the circulating cholesterol from oxidizing which is when it becomes particularly harmful.
3). Include phyto-sterol rich foods: Foods rich in phyto-sterol bind with cholesterol within the intestines and reduce the absorption of LDL. Phyto-sterols are similar to cholesterol in structure and have a cardiovascular protective effect. Include phyto-sterols rich foods such as nuts which include almonds, pistachios, walnuts; seeds such as sunflower seeds, pumpkin, sesame and flaxseed, avocados; and cold-pressed oils such as flax, sesame, pumpkin, sunflower and olive oil.
4). Eat more fatty acid food: HDL cholesterol increases when we consume more essential fatty acid foods such as oily fish, walnuts, flaxseed, chia seeds.
5). Reduce saturated fats: Too much saturated fat can increase your cholesterol levels and so can eating too much sugar and refined carbohydrate as these are converted into saturated fat. Avoid full fat dairy, fatty meats, sugar laden foods, soda and refined white carbohydrates in excess.
6). Avoid trans-fats: Trans-fats increase bad cholesterol, lower good cholesterol. These are found in processed foods like margarine, in all fast foods, processed vegetable oils and any baked goods containing hydrogenated vegetable oil, partially hydrogenated vegetable oil or vegetable fat such as pastries, cakes and biscuits. I know that is difficult to avoid these thing but you should try it, you will feel much better.
7). Regulate your weight: Excess weight boosts harmful LDL and inactivity depresses protective HDL. Lose weight and try to exercise more!