The post 5 Healthy Foods That Can Help You Lower Your Cholesterol Levels appeared first on yourdailysportfix.com.
]]>Oats and Whole Grains
Oats contain a type of soluble fiber that can help you combat high cholesterol, along with whole grains such as barley and brown rice.
Legumes
Beans, peas, and lentils are another great sources of soluble fiber, and they can help you add more plant-based proteins to your diet.
Nuts and Seeds
Nuts and seeds can help you keep your cholesterol levels on the lower side because they’re a good source of unsaturated fats, but it’s important to eat them in moderation.
Right Fruits
Fruits can also play an important role in helping you combat high cholesterol, and some are more effective than others. Apples, grapes, berries, and citrus fruits are among the very best due to their high soluble fiber levels.
Leafy Greens
Leafy greens such as broccoli, spinach, kale, or Brussels sprouts can also be used as a weapon in your fight against high cholesterol levels.
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]]>Inconsistent Bowel Movements
We’re sorry to have to go there, but if you frequently struggle with constipation or diarrhea not caused by illness or another health condition, there’s a good chance you’re not getting enough fiber in your diet. Fiber adds volume to stool, “cleaning” the digestive tract and facilitating smoother passage. Adding more fiber-rich foods like whole grains, fruits, and vegetables to your meals can help to get things back on track.
Persistent Hunger
If you consistently find yourself hungry soon after eating, you probably need to include more fiber in your meals. Low-fiber diets can cause blood sugar spikes and leave you feeling unsatisfied, leading to excessive snacking in an attempt to curb hunger. Fiber-rich foods create a sensation of fullness, helping to prevent overindulgence and keeping blood sugar in check.
Elevated Cholesterol Levels
High cholesterol levels are a risk factor for heart disease, and if your cholesterol levels exceed recommended levels, upping your fiber intake is usually a good idea. Soluble fiber, the kind found in foods like oats, legumes, and certain fruits, can lower LDL— or, ‘bad’— cholesterol levels by binding to cholesterol molecules and allowing them to exit the body.
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]]>Healthier Diet
Your diet plays the most important role in taking your cholesterol down a notch. Cutting on trans fats and saturated fats is crucial, but you can always replace them with omega-3 fatty acids, present in certain types of fish. Eating more fruits and veggies, nuts and seeds, and protein-rich foods is also highly recommended.
No Smoking or Drinking
Speaking of things that you should and shouldn’t consume while trying to keep your cholesterol low, smoking and drinking are best avoided. Your cholesterol level will significantly improve once you say goodbye to cigarettes and start drinking alcohol in moderation or ditch it altogether.
Regular Exercise
Increasing your level of physical activity can also help you lower your cholesterol. You should work out for at least 150 minutes a week, which accounts for 30 minutes of moderate exercise five times a week. If you’re still new to it, take baby steps, and opt for such activities as walking, cycling, and swimming.
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