For most of us, there really is no need to fill our medicine cabinets with cholesterol-lowering pills. Taking the right ones and with a group of natural strategies based on lifestyle we can achieve the cholesterol reduction we want.
Did you know that for every 10% drop in your cholesterol level, your risk of heart attack drops between 20% and 30%? There’s more good news: Most of us can lower cholesterol quickly and without a lot of drugs. Simple lifestyle strategies can be very powerful.
How to lower cholesterol quickly
Let see some ways how to get a reduction of cholesterol and get a better health.
Fruit consumption regulates cholesterol
We don’t have to become full vegetarians to bring our cholesterol levels into healthy ranges. But clearly, the more vegetables, fruits, potatoes, and other high-fiber plant foods we naturally eat, the healthier we will be.
Plant foods rich in soluble fiber are especially beneficial for lowering cholesterol levels. Good sources include beans, yams, oats, barley, and berries.
Take into account your fat intake
Certainly, what you eat affects directly your levels of the cholesterol. For that reason, you have to watch it.
Saturated fats
Foods with a lot of saturated fats that damage the heart include butter, meat, palm oil, coconut oil. So are whole dairy products, such as whole milk, low-fat milk, cheese, and cream.
Trans fat
If you see partially hydrogenated fat in the ingredient list on a food label, that food has trans fats, which not only increase bad cholesterol (LDL), but also lower good cholesterol (HDL).
Dietary cholesterol
The main sources of cholesterol in the diet are egg yolks, organ meats, and shellfish. One type of fat, omega-3 fatty acid protects against heart disease. Excellent sources are cold-water fish such as salmon, mackerel, halibut, trout, herring, and sardines.
Being overweight links not only to heart disease, but also to a staggering list of other ailments, including type 2 diabetes, hypertension, gout, dementia, and many cancers. That is why cholesterol reduction is important.
Eat more plant sources of protein
Excellent plant proteins include kidney beans, lentils, kidney beans, pinto beans, and soybeans. Instead of raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol.
Beans also help lower blood sugar and insulin levels, and may even reduce the risk of cancer.
Eat fewer refined grains, like white flour
People love white food, white bread, white rice, white pasta, and white flour foods like muffins, croissants, bagels, cookies, dry cereals, tortillas, pretzels, and French fries. Yes, more than half of many typical diets are made up of over-processed refined white flour, often injected with sugar, salt, and / or fat.
That’s a real problem because the more white grains we eat, the less whole grains we tend to eat. Research has found that eating whole grains can help lower both total and LDL cholesterol and improve heart health.
Move on
Regular exercise can only slightly lower your total and LDL cholesterol levels. But it often does a very good job, in combination with a healthy eating plan, of helping you lose excess weight. This can help you dramatically improve your cholesterol profile.
Going for a 30-minute walk most days of the week is a great start. But for optimal health and protection against cardiovascular disease, this must be escalating and increasing physical exercise with the mission of reducing cholesterol.
Omega 3 is an essential fatty acid that our body does not produce. However, we need to consume it daily to stay healthy and maintain high physical and mental performance.
Omega-3 Sacha Inchi
Sacha inchi oil is a little known exotic oil that comes from the sacha inchi plant. This is get in the Peruvian Amazon rainforest. This oil is so unique that it is the most unsaturated vegetable known.
Unfortunately, since not many people know about it, few are aware of the wealth of benefits it offers.
The sacha inchi plant is a star-shaped plant that has been used for thousands of years. The natives of Peru and other indigenous peoples of the Amazon basin have used it for cooking and as a health remedy.
Sacha inchi oil offers many health benefits. Sacha inchi oil consumes completely raw and contains no added preservatives.
This oil promotes healthy skin, regulates and supports brain health, helps with diabetes and weight loss and cholesterol reduction, relieves arthritis pain, regulates eye pressure, helps maintain proper function of kidneys and much more. In addition, this oil is rich in omega, easily digested and is perfect for a person on any diet.
Omega of animal origins versus omega of vegetable origin
There is a difference between the omegas of animal origin and those of vegetable origin like Omega 3 Sacha Inchi. To obtain omegas from fish, the raw material goes through a chemical process unlike sacha inchi, which is extracted more naturally.
Most people get their omega fix from fish oils, but the best way is by taking OMEGA-3 SACHA INCHI from BLAMAC. Sacha inchi oil is 100% plant-based and simply involves cold pressing the sacha inchi seeds to extract the oil.
This ensures that the oil is completely natural and fresh so you don’t have to worry about ingesting ingredients you don’t know about.