10 Easy Ways To Lower Cholesterol

By eating healthy food and regular exercises  lower your level of cholesterol in blood.If there is high cholesterol in our blood it may causes  heart diseases such as coronary heart disease,arteries,strokes.Fats are two types saturated and unsaturated fat.Saturated fat increases cholesterol levels in blood.Eat unsaturated fat instead of saturated fat which can helps to reduce cholesterol levels.

10 Easy Ways To Lower Cholesterol:

Add Fish To Your Diet: Eating fatty fish can keep our heart healthy and avoid heart diseases because of omega -3 fatty acids.It can reduce your blood pressure and also control the risk of blood clots by lowering LDL cholesterol.People who are already attacked by heart strokes,heart diseases fish oil or omega -3 fatty acids may prevent the sudden death.High levels of omega-3 fatty acids are present in salmon,tuna,mackerel,sardines,halibut etc....It is preferable to take fish twice in a week.You should bake or grill the fish to avoid unhealthy fats.

Dietary Fiber: Dietary fiber(complex carbohydrates & fiber) found in so many foods such as beans,fruits,vegetables,oatmeal,brown rice,wheat bread etc...These contain rich source of dietary fiber which helps to reduce cholesterol  levels by (LDL) about 5% in our body.

Physical Activity: Do 150 minutes of physical  activity every week.To follow this you should contribute 30 every day.Where ever you should be must follow some exercises that are very helpful to maintain your health and low down the low density lipoprotein.(LDL).

Avoid Palm & Coconut Oil: Both oils are rich source saturated fat,better to avoid because it will increase bad cholesterol that is not good for heart health.Instead of these oils,choose  peanut oil, sunflower,olive,corn,soybean.

Green Tea: Tea has rich in antioxidants which helps to reduce the LDL cholesterol it causes plaque on artery walls.It also relax the blood vessels and prevent blood clot.Tea also helps in lowering the blood pressure.You can serve it as iced/hot.

Go For Nuts: Walnuts,almonds and other nuts can reduce the cholesterol in blood stream.Walnuts are rich in polyunsaturated which helps to keep the blood vessels clean and healthy.Eating about handful of any nuts such as peanuts,hazelnuts,almonds,pistachios etc..may reduce your risk from heart attacks.Make sure nuts are not coated with salt.All nuts are high in cholesterol so be ware of increasing weight and replace nuts(almond,pistachios,walnuts) instead of saturated fat like cheese,meat in salads.

Avoid Trans Fat: According to nutrition board trans fatty foods will increase the LDL and lower down the HDL(high density lipoprotein which is good for heart health.).Health research centers are strictly warned that avoid Hydrogenated oil foods that products contain high amount of trans fat.

Reduce Salt Intake: Hypertension(high blood pressure) is a major cause of cardiovascular diseases such as strokes,heart attacks,blood clots etc...watch out high salt levels in processed foods.Eating more than 2500 mg of salt makes you fat and retain water.

Read Labels Carefully: When you go for super market to buy prepared food,you must see the ingredients.Avoid first ingredients with meat fat,palm or coconut oil,cream,solids,whole milk,hydrogenated fat etc.

Watch Snacks: Choose home made low fat snacks such as popcorn,carrot,dried fruits and fresh vegetable salad, fruits etc..)Instead of high fat snacks potato chips,french fries,candy bar bakery items etc..