Are you looking to lower your cholesterol naturally? Do you want to avoid the side effects of medications like Zocor and Lipitor? One way that can help lower cholesterol is through diet. Diet has been found to be more effective than medication in many cases, but it’s important to also look at other lifestyle factors as well. This article will discuss how these things all play a role in lowering your cholesterol levels!
What is Cholesterol?
Cholesterol is an essential molecule that your body uses to produce hormones, vitamin D, and bile acids. It’s also important for the formation of cell membranes in all parts of your body! However, according to recent studies, too much cholesterol can lead to plaque build-up on artery walls, which results in atherosclerosis (hardening of the arteries) and heart disease.
When you have high levels of LDL (low-density lipoproteins), this causes more buildup than HDL (high-density lipoproteins). There are different kinds of fats with different types having varying effects on health; trans fat is considered one type, while monounsaturated or polyunsaturated fats are better options for cardiovascular health. A high in saturated fat and trans fat diet can lead to high cholesterol levels.
The Top Foods to Help Lower Cholesterol:
Olive Oil
A recent study published by the American Journal of Clinical Nutrition found that olive oil may help reduce bad cholesterol while increasing good cholesterol! Olive oil is a monounsaturated fat and has been shown to improve lipid profiles, among other health benefits. Try using olive oil as your primary cooking oil or adding it to salads for a healthy boost. You can also take olive leaf extract supplements if you don’t like the taste of olives themselves. If you are looking to increase your intake of olive oil, you should be aware that it contains 120 calories per tablespoon.
Fish Oil
Fish oil is another excellent way to help lower cholesterol levels because omega-three fatty acids have been shown to decrease triglyceride production in the body! It also helps improve other risk factors for cardiovascular disease like high blood pressure and heart rate.
Try taking fish oil supplements or eating more fish if possible; certain kinds contain higher amounts of healthy fats than others, so make sure you look at labels carefully before purchasing any food products containing them. Non-fatty fishes such as sardines, mackerels, herrings, anchovies, etc., provide a lot of protein along with their fat profile which can keep you fuller for longer and help with weight loss in the long term.
Pumpkin Seeds
These little seeds are packed full of healthy nutrients like magnesium, zinc, and omega-three fatty acids! Magnesium is important for maintaining normal blood pressure levels and can also help to prevent headaches, muscle cramps, and anxiety. Zinc is necessary for a strong immune system and has been shown to help improve cholesterol levels.
Omega-three fatty acids have already been mentioned as being beneficial for reducing triglyceride production; all of these nutrients work together to make pumpkin seeds a powerful food when it comes to lowering cholesterol levels. Try snacking on pumpkin seeds instead of unhealthy junk foods or snacks high in saturated fat! They’re an especially good choice if you’re craving something savory and salty.
