HOW TO LOWER CHOLESTEROL?

Lifestyle changes as well as dietary modifications sometimes involving medications are usually how cholesterol is reduced. This is a comprehensive step-by-step guide on how to effectively lower your cholesterol level:

1. Diet Changes

A. Decrease Saturated Fats and Trans Fats

• Saturated fat sources: Fatty meats, whole milk dairy products, butter, tropical oils (like coconut oil and palm oil).

• Trans fat sources: A few margarines, many commercially baked products and fried foods.

B. Increase Soluble Fiber Intake

• Sources: Oats, barley, beans, lentils, fruit such as apple oranges pears vegetables including carrots Brussels sprouts) and psyllium.

C. Eat More Omega-3 Fatty Acids

• Sources of: fish like salmon and mackerel sardines flaxseeds chia seeds walnuts.

D. Consume Healthy Fats

• Sources of: avocadoes olive nuts seeds.

E. Eat Plenty of Fruits and Vegetables

• They contain fiber vitamins minerals that help lower cholesterol levels.

F. Consider Plant Sterols and Stanols

• These are found in plants and can prevent the absorption of cholesterol by the body; this makes them a common additive in some fortified foodstuffs like margarine orange juice yogurt drinks among others.

2. Lifestyle Changes

A. Engage in Physical Activity Regularly

• Try to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week.
• So, when it comes to lowering cholesterol, there are a few things you can do to make a real difference. Let's break it down for you:
• ### 1. Changing Your Diet
• **A. Cut Back on Saturated and Trans Fats**
•    - **Foods with Saturated Fats**: Think red meat, full-fat dairy products, butter, and tropical oils like coconut and palm oil.
•    - **Foods with Trans Fats**: You'll find these in lots of baked goods, fried foods, and certain margarines.
• **B. Boost Your Soluble Fiber Intake**
•    - **Get It from**: Oats, barley, beans, lentils, fruits like apples, oranges, and pears, and veggies like carrots and Brussels sprouts. Oh, and don't forget about psyllium!
• **C. Load Up on Omega-3 Fatty Acids**
•    - **Find Them in**: Fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts.
• **D. Choose Healthy Fats**
•    - **Go For**: Avocados, olive oil, nuts, and seeds. They're good for you!
• **E. Fill Up on Fruits and Veggies**
•    - They're not just tasty, they're also packed with vitamins, minerals, and fiber that can help lower your cholesterol levels.
• **F. Give Plant Sterols and Stanols a Try**
•    - These natural substances found in plants can actually block the absorption of cholesterol. You can find them in fortified foods like margarine, orange juice, and yogurt drinks.
• That's it! Follow these tips and you'll be on your way to lowering your cholesterol like a pro. Good luck!

"Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. Reliance on any information provided on this blog is solely at your own risk."