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Planning a Cholesterol-Lowering Diet and Health
If you have high cholesterol, or you’ve been told you are at risk, you may need to make some changes to your diet and lifestyle in order to stay healthy. Having a cholesterol-lowering diet, as well as making some lifestyle changes, is the best way to keep your cholesterol in check. Here are a few tips to help you plan and start a cholesterol-lowering diet and health plan.
Pack Your Diet With Fiber-Rich Foods
A diet rich in fiber can help reduce cholesterol levels. Eating a variety of high-fiber foods like fruits, vegetables, whole grains, legumes and nuts can help lower cholesterol levels. Focus on providing your body with a variety of different plant-based foods and cut down on processed and refined foods.
Choose Healthy Fats
The type of fats you choose for your cholesterol-lowering diet are important. Monounsaturated and polyunsaturated fats such as fish oil, olive oil, flaxseed oil, walnut oil, canola oil and avocado oil have been shown to help reduce cholesterol levels. You should also limit foods that are high in saturated fat and trans fat.
Exercise Regularly
Exercise is an important part of any cholesterol-lowering plan. Regular physical activity can help lower your “bad” (LDL) cholesterol levels and raise your “good” (HDL) cholesterol levels. Aim for at least 30 minutes of moderate-intensity physical activity at least five days a week.
Quit Smoking
Smoking can increase your risk of high cholesterol, so quitting is one of the best things you can do for your health. There are lots of resources and support available to help you quit smoking, so take advantage of them.
Limit Alcohol
Heavy drinking can raise your triglyceride levels, which can increase your risk of high cholesterol. If you do choose to drink, keep it in moderation. That means no more than one alcoholic drink per day for women, and no more than two per day for men.
By making these simple changes to your diet and lifestyle, you can make a big difference in your cholesterol levels and overall health. Eating fiber-rich foods, choosing healthy fats, exercising regularly, quitting smoking and limiting alcohol can all help you improve your cholesterol levels and reduce your risk of heart disease.
