'Bad' cholesterol is a villain we all want to defeat. Are there ways to reduce bad cholesterol? The higher the level of cholesterol, the more the chances of us getting heart diseases.
The problem is even more in those who don't really succeed in making physical exercise a must-follow habit in their everyday routine, despite the doctor advising them.
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Not having a knack for gymming and exercising can really make the cholesterol problem a tough one to handle for such people.
But, there is nothing to worry if you don't like to go in for exercising or don't have time for it. Lowering the 'bad' cholesterol (LDL) and improving the 'good' cholesterol level is not a difficult mission if you do not follow exercising.
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Yes, there are ways to reduce bad cholesterol. Some simple changes in the lifestyle pattern can do wonders. This will even help you get your medication doses lowered and avoid a lot of side effects.
Here are some tips on how to reduce your 'bad' cholesterol even without exercising, do have a look:
1. Say NO To Trans Fats And Saturated Fats:
These extremely harmful fats are found in most outside foods, as they are added by the manufacturers for trading reasons. Trans fats are hydrogenated oils and hence if you find the tag of any processed food mentioning even "partially hydrogenated oil", just drop it then and there and move on. Also, say NO to saturated fats like butter, meat, coconut oil, etc., which are unhealthy for the heart.
2. Eat Fruits, Vegetables In Plenty:
It is not necessary to become a complete vegetarian to bring your ‘bad' cholesterol under check. Eat plenty of fruits, vegetables that are rich in soluble fibre content like oatmeal, beans, barleys, etc. Maintain a balanced diet, however.
3. Have Plant Food Rich In Protein:
Plant products rich in proteins like beans, soybeans, lentils, etc., regulate blood sugar and keep the cholesterol level down. Soy products like soymilk, tofu, soybeans, etc., are particularly helpful.
4. Have Enough Of Fish Diet:
Go for fish instead of red meat, as the omega-3 fat content in them help keep our heart in good shape. Sardine, mackerel, herring, etc., are the ones to choose from and not those having a high mercury content.
5. Olive Oil:
Replace butter, which has heart-damaging fat, with olive oil which includes ‘good' fat. Try to consume olive oil which is less processed and hence, is a better antioxidant.
6. Befriend Charlie Chaplin:
Have you ever wondered why so many people suddenly burst out laughing at a park without any apparent reason? They do so just to ensure that they have a better heart. However, if you find that ‘technical laughing' a bit difficult, watch comedy films and read up funny stuff. Charlie Chaplin can be a great friend of yours in this venture.
7. Quit Smoking:
Smoking can increase the LDL level and reduce the HDL level. Even passive smoking can put you at a high risk. So, propagate about the ill-effects of smoking for the sake of your own health.
8. Say ‘No Thanks’ to Stress:
Though easier said than done, but kissing stress goodbye is key in maintaining a healthy heart. Chill out even if you have hectic schedules. After all, it's your life that matters the most.
9. Avoid White Flour:
Yes, we know pooris taste much better than rotis or chapattis, but white flour is a great enemy of our heart, please remember. Highly processed white flour accompanied with sugar, salt and fat can increase the level of bad cholesterol to a great extent. Try whole grains instead. Taste is not always healthy.
10. Eats Nuts:
The sterols in nuts help the body to avoid cholesterol, but nuts can turn into foes if taken in excess. They do have a high calorie content.