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It may be a challenge to read the nutritional contents on food packaging and on restaurant menus or to do the math but the benefit will decrease the risk of heart attack and stroke.
Dietary guidelines to lower cholesterol. From a dietary standpoint the best way to lower your cholesterol is reduce your intake of saturated fat and trans fat. Oatmeal oat bran and high fiber foods oatmeal contains soluble fiber which reduces your low density lipoprotein ldl cholesterol the bad cholesterol. A few simple tweaks to your diet along with exercise and other heart healthy habits might help you lower your cholesterol. Lack of exercise being overweight an unhealthy diet think high intake of fast foods processed foods animal fats and sugar plus smoking can all play a role in raising your cholesterol.
Studies have shown that exercise improves cholesterol. But following a healthy cholesterol lowering diet like the mediterranean diet is easily one of the most effective things you can do. This build up increases the chance that you will have heart disease. High cholesterol can be caused by several factors including family history.
Being physically active is also important. A recent study found switching to a mediterranean style diet helped prevent about 30 of heart attacks strokes and deaths from heart disease in people at high risk. If you drink alcohol do so in moderation. Food guidelines to lower your ldl bad cholesterol.
The american heart association has developed diet guidelines to help lower cholesterol levels. Adding these foods to your diet can help lower cholesterol and reduce the risk of heart disease. In addition to diet some supplements can help lower cholesterol levels naturally. For healthy adults that means up to one drink a day for women of all ages and men older than age 65 and up to two drinks a day for men age 65 and younger.
Ldl cholesterol goals vary and are based on individual risk factors. Discuss your individual goal with your provider. Ldl bad cholesterol can build up in the arteries. This three part plan diet exercise and weight control can lower your ldl cholesterol by 20 to 30.
You ll say goodbye to trans fats and avoid foods with saturated fat but you won t feel. Daily supplements of 1 6 grams of niacin can lower ldl cholesterol levels up to 19 over one year.
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