People with high cholesterol are at an increased risk of developing heart-related conditions like heart disease. However, cholesterol level can be controlled, hence reducing your risk of developing cardiovascular diseases. You can easily lower levels of your “bad” LDL cholesterol and increase the level of your “good” HDL cholesterol.
It only involves you making some simple lifestyle changes to start seeing some considerably improvements in few weeks. However, it may still require you taking medications to control your cholesterol level. However, if you make just a few, small adjustments, you might be able to lower your risks of side effects.
This article examines various ways you can take to lower your cholesterol levels quickly.
How to Lower Cholesterol Quickly for Blood Test
Increase your intake of fiber
You can increase your consumption of foods rich in fiber. Fiber helps to keep your body from absorbing cholesterol. Results from a study shows that people who consume 5 to 10 more grams of fiber daily experienced a drop in their LDL. Fiber consumption keeps you fuller for longer, thereby eliminating the cravings for unhealthy snacks. Watch your intake of fiber because excess fiber intake leads to bloating and abdominal cramps. So, it is advisable to gradually increase your fiber intake. Foods rich in soluble fiber include beans, oatmeal, apples, and prunes.
Avoid Trans Fats
Avoid consuming foods with trans fat because it can cause your LDL to rise and in same vain reduce your HDL. When this happens it increases your chances of developing heart disease and stroke. Trans fat are found in baked foods including frozen pizza, pie crusts, cakes, and cookies. Fried foods and stick margarine also contains trans fat.
Ensure you read food labels properly before buying. Food labels with “partially hydrogenated oil” should be avoided because it’s also known as trans fat.
Include nuts in your meal
Nuts are rich in sterols which can help lower LDL. Sterols help to prevent the body from absorbing cholesterol. However, you should consume nuts moderately because nuts are high in calories.
You should try to lose at least 10 pounds if you are overweight. This would help to lower your LDL by up to 8%. However, you have to do it over time to cut off pounds. A practical and safe goal is to lose 1 to 2 pounds a week.
Engage in regular exercise
You can lower your cholesterol level quickly by engaging in regular exercise. On regular basis, you should exercise for at least 30 minutes to improve LDL level and triglycerides. If you haven’t been working out for a long time or you are a beginner, start slowly, for at least 10 minutes.
Consume more fish
Consuming fish four times weekly is another way on how to lower cholesterol quickly. Fish is rich in omega-3 fatty acids, which are healthy for your heart. Instead of red meat (which is high in saturated fat), opt for fish as it will help lower your cholesterol by reducing your exposure to saturated fats. Go for fishes like wild salmon, blue tuna, and sardines.
Consume Olive Oil
Instead of butter, go for extra-virgin olive oil which is rich in antioxidant as it may lower your cholesterol quickly. Olive oil contains “good” fats which may be highly beneficial for your heart.
Several studies have connected stress to cholesterol level. This is because when you are undergoing stress, it triggers a spike in your cholesterol level. You can reduce stress by reading an interesting book, hanging out with friends, doing yoga.
Tobacco smoking can cause your LDL to increase and lower your HDL. So, people who smoke can reduce their LDL quickly by quitting. A study found that smokers who quit noticed a considerable 5% increase in their “good” cholesterol in just one year.
Stop sitting around smokers because inhaling secondhand smoke daily can equally raise levels of bad cholesterol.
Add spice in your meals
Consuming foods prepared with spices like cinnamon, shake pepper, garlic, black pepper, coriander, and ginger, can also help lower cholesterol level. According to studies, consuming half to one clove of garlic daily could cut down cholesterol up to 9%.