If you struggle with high cholesterol, you are not alone. According to the CDC, around 94 million United States residents over 20 have high cholesterol.
Unfortunately, in many situations, having untreated high cholesterol can cause serious health problems over time, expanding your risk of getting heart disease, stroke, and even early death. The good news? There are some changes you can make to your diet that can lower your risks easily.
1 — Start out with oatmeal.
If you want to start your day with a healthier step, try adding oatmeal to your breakfast routine.
Beta-glucan is a soluble fiber inside oatmeal that helps lower your LDL cholesterol and can help you feel fuller. Also, oatmeals come in different types, like instant or groats.
2 — Increase your unsaturated fats.
While saturated fats can boost your cholesterol, adding some unsaturated fats into your meals might have the opposite effect.
Unsaturated fats are good because they lower your blood pressure and cholesterol while still giving you energy. Omega-3-rich fish, such as salmon, mackerel, and tuna; nuts such as almonds, Brazil nuts, and walnuts; and vegetable oils like corn, olive, and walnut oils, are all great sources of unsaturated fat.
3 — Stick to vegetarian proteins.
If you usually eat a meat-filled diet, adding in some more vegetarian dishes might help get your cholesterol levels in control fast.
A vegetarian lifestyle helps you shed the pounds, but also lowers your LDL cholesterol too, according to a study released in The American Journal of Clinical Nutrition. When you do this, your risk for heart issues like high blood pressure can be lowered significantly.
4 — Boost your fiber intake.
Not only is fiber good for feeling full, but it is also a good way to lower your cholesterol levels fast.
The fibers inside whole grains, nuts, beans, seeds, vegetables, and fruits are known for aiding in lowering cholesterol and should be in your diet. You should aim for as high fiber as you can…Soluble fibers are powerful as they can remove cholesterol from your bloodstream, specifically it can attach to cholesterol in your intestines and stops its absorption.
Author: Blake Ambrose