How to Lower the Cholesterol Level?
For healthier alternatives, choose skinless or fish, and avoid red meat and processed meats. Get more soluble fiber like oats, whole-grained bread, barley and Quinoa can helps lower bad LDL cholesterol levels. Soluble fiber can bind cholesterol in the intestine and remove it from the body. Eating 5 to 10 grams of soluble fiber a day can help lower the LDL cholesterol by 5 to 11 points.
Exercise stimulates enzymes that help move LDL cholesterol from the blood to the liver and the cholesterol will be excreted from there. So, the more you exercise, the more LDL cholesterol your body expels. 20 minutes every day, or 30 minutes five days a week of low-or moderate-intensity exercise such as walking, jogging, biking, or gardening can help raise HDL cholesterol (Good cholesterol).
One reviewed article, from the National Lipid Association Expert Panel on Familial Hypercholesterolemia, found that for each kilogram (about 2.2 pounds) a person loses, their LDL (“bad”) cholesterol level goes down by about 0.8 milligrams per deciliter.
3. Consume Plant-based Protein
Sacha Inchi Oil is one of the great option due to its high content of polyunsaturated fatty acids (PUFAs). It is a type of healthy fat that includes omega-3 and omega-6 fatty acids, which are essential for brain function and help lower your LDL cholesterol. Polyunsaturated fatty acids only can obtain from your daily food such as salmon, vegetable oils, and some nuts and seeds. Your body cannot make them.
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4. Quit Smoking
Smoking makes your LDL cholesterol (Bad Cholesterol) ‘stickier’ and lower your HDL cholesterol (Good Cholesterol). “Smoking creates an environment in the bloodstream that leads to a destructive breakdown (of cholesterol), making LDL cholesterol even more toxic to blood vessels, increasing deposits of plaque in the arteries, and increasing inflammation,” Dr. Newby says.
5. Drink Moderately
Alcohol doesn’t contain cholesterol. But it does contain carbohydrates and alcohol, and these substances can cause a rise in your triglyceride levels, and indirectly cause a build-up of plaque in the blood.
To drink in moderation, the 2020-2025 Dietary Guidelines for Americansexternal icon recommends that intake to 2 drinks or less in a day for men or 1 drink or less in a day for women.
You can just start with some minor changes in lifestyle to improve your health. Your health is an investment, not expense.
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