From high cholesterol, fatty deposits in your body develop in blood vessels. Due to this you may experience breathing, feeling tired, dizziness, numbness, and sudden weight gain. According to the World Heart Federation, high cholesterol causes 4.4 million deaths each year. So don’t take it lightly.
Today in this blog we will try to know how you can reduce cholesterol in 30 days. We will discuss everything from food to lifestyle. There is no doubt that not everyone can follow this daily routine, but you can reduce cholesterol to a great extent by making these 7 lifestyle changes as well as naturally.
7 Most Effective Lifestyle Changes for Reducing Cholesterol
1. Keep Your Heart Healthy by Eating Heart-healthy Foods
A healthy breakfast is one of the most important meals of the day. We are also advised to eat oatmeal for breakfast by doctors and dieticians. We get 1.7 grams of fiber by eating 100 grams of oatmeal. If you consume oatmeal daily, low-density lipoprotein (LDL) cholesterol can reduce “bad” cholesterol.
Barley is specifically and scientifically proven to lower your cholesterol, as it is a good source of fiber. Barley contains 17 grams of fiber per 100 grams. If you add barley to your diet, it can help you lose weight along with cholesterol.
- Pulses and Beans
Pulses and beans contain soluble fibre in large amounts. If you consume pulses and beans in your diet, it lowers your LDL levels, helps maintain a healthy weight and improves blood circulation. You can take all types of beans in your diet. Especially Navy and white beans can be included as they contain the most fiber.
- Nuts (Dry Fruits)
A lot of people don’t eat nuts because of fear. But according to research, if you take up to 50 grams of nuts daily, then your low density fat cholesterol is reduced, the amount of HDL cholesterol can increase. Especially almonds, Walnuts, pistachio and chilgoza. basically Nuts contain vitamins, minerals, and food monounsaturated fat, which can reduce cholesterol.
- Vegetable Oils
You should include vegetable oils in your diet and remove saturated fats like ghee, butter from your diet. Among vegetable oils, especially canola oil, sunflower oil, sesame oil and olive oil, it is considered good for your heart health. By eating it, your LDL cholesterol is reduced and HDL cholesterol increases. It is good for overall health. But you should always keep one thing in mind that vegetable oils are good, but you should use it in less quantity.
- Fruits (Apple, Grapes, Strawberry, Avocados, and Citrus Fruits)
If you are going through high cholesterol, then this question must have come in your mind that eating which fruit will lower my LDL cholesterol and increase HDL cholesterol. So you can eat apples, grapes, strawberries, avocados, and citrus fruits. In these fruits, you can find pectin, a type of soluble fiber that reduces LDL cholesterol.
Soya is good for high cholesterol patients. Soy contains protein, fiber and heart-healthy omega-3s. Which lowers your bad cholesterol. You can also take some substances made from soy, such as tofu and soy milk, which are also good for your health.
- Fatty Fish
Omega-3 fatty acids are found in high concentrations in fatty fish, which is the best fish for lowering cholesterol. It is good for your heart health and high cholesterol. Research has also said that if you consume fatty fish twice a week, it will lower your LDL cholesterol and increase HDL cholesterol.
- Eggplant and okra
You can also include eggplant and okra in your diet. Which can help reduce cholesterol. This type of viscous fiber can help reduce cholesterol levels by 3%-7%, according to research.
- High Fiber Supplements
High fiber supplements can be taken if you are unable to consume fruits and nuts on a daily basis. You must consult your doctor before taking any supplements, and you must consume them under the supervision of a physician.
2. Exercise Regularly for at Least 30 Minutes
Exercise help maintain good cholesterol. Taking part in moderate physical activity can help raise HDL cholesterol, the “good” cholesterol. Start by exercising for 30 minutes five days a week, and gradually increase to vigorous aerobic activities for 20 minutes three times a week. And with exercise, you can also cycling, swim, and do yoga.
3. Moderate Alcohol Consumption and Quitting Smoking
Alcohol is harmful to our health. If you are a patient with high cholesterol, then you should reduce alcohol intake, if possible, try to stop consuming alcohol completely. Heavy drinking can make us prone to diseases like blood pressure, triglycerides, and LDL (bad) cholesterol.
If you smoke, stop it immediately. You are already a high cholesterol patient, and by smoking, you are just promoting many diseases like cancer with bad cholesterol. If you stop smoking, it lowers your cholesterol levels immediately and for a long time. Also, many diseases caused by smoking can be reduced.
4. Lose Weight
Your doctor may advise you to lose some weight, especially if you suffer from high cholesterol. We all know that a good diet is good health. But along with a good diet, there are some foods that you should avoid completely because it also increases your weight gain and also increases your high cholesterol. such as –
- Fried foods
- Fast food
- Sugary beverages
- Processed meats
In addition, these foods are lacking in nutrients like vitamins, minerals, proteins and healthy fats that your body needs. So you’d better avoid it altogether.
5. Get Enough Sleep
As we all know, getting a good and enough amount of sleep has a good effect on our health. Similarly, it has been seen in some people that due to less sleep, they have also seen LDL cholesterol along with tiredness. To maintain good health, it’s important to get enough sleep and take care of yourself.
6. Try Supplements
Studies have shown that taking certain phytosterols, red yeast rice, beta-glucans, flaxseed, omega-3 fatty acids, psyllium, and green tea can lower your high cholesterol. However, this advice must be asked by your doctor whether I need a supplement or not.
7. Be Sure to Follow the Doctor's Instructions
Regular health screenings and blood tests can help detect and manage it, so you should see your physician regularly. Always follow the doctor’s instructions. If you follow the advice given by the doctor, then it is very beneficial for your health.
What Happens After High Cholesterol?
High cholesterol can develop fatty deposits in their blood vessels. The vessels in your body that carry blood away from your heart are called capillaries. In most cases, a sudden break in those clots can cause a clot, increasing the risk of stroke, heart attack, or other heart diseases.
High cholesterol can eventually lead to death if left untreated. Make sure you consult a good doctor as soon as possible if you have any health issues. Do not accept any health condition as normal.
It is medically and naturally difficult to lower cholesterol in just 30 days. But you can make your health better by making changes in the above-mentioned diet and lifestyle. I hope that by following the above information, you will take care of your health.
Frequently Asked Questions
There is no natural or medication-based way to lower cholesterol in 30 days. Instead, follow the Mediterranean diet, exercise regularly, quit smoking, moderate alcohol consumption, get enough sleep, and maintain an ideal weight to lower cholesterol. You can consult a nutritionist for the low-cholesterol meal plan.
The best way to reduce cholesterol without medication is to eat healthy food, exercise everyday, moderate alcohol intake, and stop smoking.
In simple answer Yes, daily walking is good for your health. It increases your “HDL/good” cholesterol and reduces your “LDL/bad” cholesterol.
It is true that exercising for at least 30 minutes a day can help lower high cholesterol levels.
There is no doubt that this question arises in the minds of many cholesterol patients: if my cholesterol is 250, does that mean I have high cholesterol? Obviously, yes. A normal cholesterol level is less than 150 mg/dL, and a high cholesterol level is more than 200 mg/dL.