10 Ways How Diet Can Help You Reduce Cholesterol and Fat

There are two basic ways to reduce the level of cholesterol in your body. Your diet is the first and easy way to prevent heart disease. The risk of heart attacks increases with the bad cholesterol levels. It’s life-threatening to have low-density lipoprotein (LDL) cholesterol levels of 100 and above. It’s better to change your lifestyle and lower your LDL cholesterol level to 80 or lower to a suitable status. According to a study by UCLA medical experts; learning heart-healthy living skills becomes easier by practicing them.

Diets Without Trans-fats

 

Trans fats in our diets trigger the “bad” cholesterol and reduce (inhibit) the “good” cholesterol. High quantities of hydrogenated oils in the food you eat is a gradual approach to a heart attack. You can reduce your risk of heart attack by slowing down on cookies, and snacks that are made from trans-fat.

Add Soluble Fiber

 

Eating insoluble fiber can spike your LDL cholesterol Levels. However, you can reverse the high risk of heart attack; add soluble fiber to your diets. The morning breakfast is incomplete without soluble fiber from sweet potatoes, veggies or oats.

Nut and Seed Snacks

 

Substitute your cravings for snacks that contain unsaturated oils (excess of 0.5 grams) with nuts. Diets from nuts and seeds like walnuts and almonds are heart-friendly. Avoid salted nuts and seeds because sodium in salts can spike blood pressure.

Diets Rich in Legumes

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Legumes contain collagen and protein; they are foods that build the blocks of life. Eating protein-rich plant foods is better than meat. You can reduce cholesterol and fat levels by consuming legumes. Beans, peas, soybeans, and lentils are some examples of legumes.

Diets With Omega-3 Fatty Acid

 

Omega-3 fatty acids from fish oils can lower your non-HDL cholesterol. Salmon, sardine, trout and herring and mackerel are good sources of omega-3 fatty acids. They don’t increase your risk to cardiovascular-related problems.

Whey Protein

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Whey proteins don’t contain cholesterol and fat. A diet of whey protein has heart-health benefits. Whey protein powders from dairy products lower your non-HDL cholesterol and leave you with clean arteries.

 

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