High Cholesterol puts you at risk of many coronary diseases, and could also lead to a fatal heart attack. The standard limit of cholesterol level in our body is at 5.2 mmol/L. Every 1mmol/L above the normal limit is associated with a 35 per cent increase in risk of death by heart attack! If you’re cholesterol level is high, it’s never too late to do something about it. Here are a couple of ways to lower your cholesterol levels naturally!
#1 Cut The Trans Fat
Trans fat is one of the worst culprits! The main source of trans fat are processed food containing partially hydrogenated fats or shortening such as pastries, crips, fries and sweets. Put that don’t down for a healthier you!
#2 When You Go Out, Don’t Go Deep Fried
Deep Fried Food outside tend to be fried with oil that has been re-used many times. Reheating oil repeatedly produces harmful compounds which will increase your risk of heart problems. If you are really craving that deep fried chicken, don’t head out to KFC, cook it at home yourself and ensure you discard the oil after use.
#3 Choose Unsaturated Oil
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Cook at home with unsaturated oil. Options are – olive oil, canola oil, peanut oil, sunflower oil, rice bran oil and corn oil.
#4 Eat More Soluble Fibre
Soluble fibre helps reduce your cholesterol by binding it to the bile acid in your small intestines. Have a serving of oats for breakfast. Or boil barley gingko as a dessert. All these contains soluble fibre. Other products that contain soluble fibre are oat bran, fruits, vegetables, legumes, beans and nuts.
#5 Choose Snacks Wisely
Lay off the Pringles, crisp, m&m’s and Baskin robins. Opt for a handful of almonds or cashews instead. Grab a banana instead of that cream puff!
#6 Exercise Regularly
It is recommended to have 30-60 minutes of physical activity 2-3 times a week. You can brisk walk, or cycle in the park, go kickboxing or just do some squats and planks. Pick an activity you like, and make it a lifestyle!
#7 Limit Your Saturated Fat Intake
Saturated fat is present in animal products – meat fat, skin, butter, lard, and cream for instance. They are also present in plant derived products such as coconut milk and palm oil. Saturated fat increases your cholesterol level hence the need to limit your intake.
Make these 7 ways to lower your cholesterol habit!