It is vital to keep your LDL cholesterol levels under control. Research indicates that keeping these levels low can help one avoid heart attacks. One should strive to keep their LDL levels between 80 and 100. Medications can lower one’s cholesterol, but it is best to make some lifestyle changes to maintain one’s LDL cholesterol levels.
People with cholesterol often wonder how much time it takes to lower their LDL cholesterol levels. Well, it depends on multiple factors, but the most important one is your general health. If you don’t suffer from any other illness, you can lower your LDL cholesterol in six to eight weeks.
However, you must stay focused and take a few steps to change your lifestyle and diet.
- Regulated diet
Increase the intake of Omega 3, which is an essential fatty acid that attacks LDL cholesterol by boosting the HDL levels. HDL is commonly known as good cholesterol. One should consume a diet that is rich in unsaturated fats and fresh fruits.
- Eat fiber-enriched foods
Foods which are natural sources of soluble fiber are great at lowering cholesterol. Some examples are oats, oat bran, peas, sweet potatoes, legumes, and black beans. One should consume vegetables which are rich in soluble fiber such as carrots, sprouts, beets, and eggplant. Some fruit-based sources are strawberry, passion fruit, pears, apricots, oranges, and apples. Additionally, eating fish, nuts, and seeds also help to lower LDL cholesterol levels to a limited extent.
- Daily exercise
Regular exercise is highly advisable. People with cholesterol should do cardio training for at least twenty minutes per day.
- Lose excess weight
Shedding excess weight is beneficial for lowering LDL cholesterol levels. It is important to reduce fat intake because all types of fat come loaded with calories. Heavy fat consumption can lead to obesity and increased cholesterol levels.
- Consume plant sterol supplements
A daily intake of 1 to 2 grams of plant sterols helps to lower LDL cholesterol levels since they do not have any calories, sugar or trans fats.
- Psyllium husks
These seed grains are soluble fiber supplements and have laxative properties. Studies reveal that 9 to 10 grams daily of psyllium, which is about 3 teaspoons daily, help to lower cholesterol.
Needless to say, it is vital to lower your LDL cholesterol levels to lead a healthy life. You can opt for any one of the tips mentioned above and work towards a healthy and happy life.