How To Lower Cholesterol Levels
Cholesterol in food only plays little part in increasing our bodies’ cholesterol levels. But, what we eat features a big role to play in managing our cholesterol and heart health. Consistently poor eating habits, combined with a scarcity of physical activity can cause unhealthy weight gain, which may also raise levels of unhealthy (LDL) cholesterol levels and lower levels of HDL cholesterol which may negatively affect your heart health.
High-density lipoprotein (HDL cholesterol) is usually called the ‘good cholesterol’ because it helps to get rid of other sorts of cholesterol from your bloodstream. It also helps to keep cholesterol from accumulating within the arteries. LDL (LDL cholesterol) is usually called the ‘bad cholesterol’ because it’s the most source of cholesterol build-up and blockage within the arteries.
Time and time again we hear that balance is that the key to health. There are some foods which will improve LDL cholesterol levels. Eating these foods in moderate amounts can help keep us fighting fit. Foods containing healthier fats or soluble fibre are great samples of this. So with this in mind, here are some delicious ideas which will assist you eat your thanks to a healthier heart.
Oats can provide a healthy thanks to start your day- they’re not only filling, but also filled with soluble fibre. With a recommended daily fibre intake of 25-30 grams for adults (less for kids), a serve of oats can get you up to four grams and coupling it with some fruit and nuts. inspect our porridge recipe which packs-a-punch when it involves fibre (along with a lift of healthier fats from the nuts!).
Legumes like chickpeas, lentils and baked beans are another great source of soluble fibre. For a simple lunch, salad or delicious smokey bean and burrito bowl, which is packed filled with red kidney beans. Add legumes with veggies, like our healthy lentil pilaf, for a bonus boost.
With the cholesterol-lowering potential of healthier unsaturated fats, including foods rich in omega-3 (a sort of polyunsaturated fat), you’ll add some healthy variety to your diet. Fish may be a rich source of omega-3 and you’ll add more value by adding wholegrains, like fish curry with rice.
Apples, berries and citrus fruits contain a kind of soluble fibre called pectin and are a pleasant addition to a sweet treat. We have got some mouth-watering dessert options, including apple cinnamon crepes and an exquisite fruit crumble, which contains the fibre-filled goodness of both fruits and oats.
Nuts and seeds are an upscale source of cholesterol-lowering unsaturated fats. Snack between larger meals can keep you feeling fuller for extended , and regular consumption is linked to lower levels of LDL cholesterol .
It increases your physical activity and it will improve cholesterol. Moderate physical activity can help raise HDL (HDL) cholesterol, the “good” cholesterol. Alongside your regular activities, workout to a minimum of half-hour of exercise five times in a week or vigorous aerobic activity for 20 minutes 3 times weekly .