A Healthy 9 - Lower Your Cholesterol The Smart Way

Is cholesterol trying to invade your body? Well, you just can't let that happen, and this is something that you can control. But you have to be disciplined and serious because this will involve a change of scenery on your breakfast, lunch, and dinner plates along with some lifestyle changes.

Tips For Lowering Cholesterol

1. How To Lose Cholesterol - But Savor The Flavor

Who says you have to sacrifice flavor to eat healthier? Pull out the cookbook, Google some recipes, or watch some cooking videos on YouTube. Now you can even join Zoom, virtual online cooking classes and groups, some are free and some are paid. Remember - this is your health. Here are some foods that can help lower your cholesterol to get you started.

Tip: Consider learning about how to prevent disease in your body by eating healthy fruits and vegetables and incorporating them into the new recipes that you learned through virtual online cooking classes.

2. The Onion Can Get It Done

Research shows that onions may help to lower and maintain healthy cholesterol levels due to it being high in quercetin, a plant flavonoid. Onions may have a role in preventing inflammation and hardening of arteries, which may be beneficial to people with high cholesterol.

Tip: Add some onions to your recipes, like salads or omelets, for instance. No cheating, so no onion rings - they're fried and not included.

3. Garlic is Symbolic

Garlic is a superfood, from keeping away vampires to bad cholesterol, you need to get yourself some. According to a 2016 study, garlic may reduce total cholesterol levels by up to 30 milligrams (mg) per deciliter (dL).

Tip: Since garlic is healthier and tastier than butter. On low heat, pour some olive oil, add some garlic cloves, and simmer until soft, then spread it on to add a new flavor.

4. Enter - The Mushroom

Did you know that shiitake mushrooms may be able to lower cholesterol? According to a study published in 2016 by the Journal of Nutrition, shiitake mushrooms given to rodents appeared to lower cholesterol levels.

Tip: Shiitake mushrooms were used in the study; however, other varieties of mushrooms may have the same or similar cholesterol-lowering effects.

5. Show Off Your Bravado - And Add Some Avocados

Multiple studies on avocados have shown that by adding it as part of your regular diet you will notice that your total cholesterol level, triglycerides, and low-density lipoproteins (bad cholesterol) are lower.

Tip: Add a squeeze of lemon to your avocado or add some onion to it and make guacamole.

6. Get Cholesterol Clever And Add Some Pepper

Capsaicin can help to minimize the hardening of arteries, blood pressure, obesity, and the risk of having a stroke.

Tip: Soups, salads, and every meal in between, you'll love the added spiciness that peppers can bring. If spice is not for you, then rainbow bell peppers are a good substitute.

7. Fruit Is Fantastic

While veggies are awesome and healthy and all, fruit is also fantastically tasty, healthy, and just as versatile. Our fruit and veggie course can teach you how to eat to prevent disease from invading your most precious possessions - your health and your body.

Fruits are not only full of vitamins, but a lot of fruits are plentiful in polyphenols. Some of these delicious, heart-healthy fruits include:

• Active Apples

• Magnificent Mangoes

• Goodness Grapes!

• Protective Pears

• Pilates Plums

• Circulation Citrus

• Balancing Berries

Tip: Use your imagination and your taste buds to introduce different fruit into your recipes, or have a piece of fruit for a snack. How about trying some mango salsa? Mm, sounds very tasty, not to mention all the health benefits.

8. Nutritious Nuts

According to Harvard Medical School, regularly adding nuts to your diet may help ward off the risk of heart disease and high cholesterol. Another recent study showed that incorporating nuts into your diet may be beneficial in limiting your risk of a fatal outcome from infections, diabetes, and lung disease.

Tip: Get unsalted nuts to eliminate the risk of affecting your blood pressure. Pecans, pistachios, walnuts, and almonds, for starters, are a great way to add extra texture and taste to salads, desserts, yogurt, and even oatmeal.

9. It Makes Sense - Fresh Is Best

So, if we're using our common sense, then you know that a heart-healthy diet does not consist of red meat. Chicken, fish, and turkey are permissible but remember, no fried foods.

Tip: You may want to purchase fresh or frozen food instead of canned, packaged, or food that comes in jars. Read nutritional facts to watch your sodium intake.

Make an investment in your health and learn what food helps to prevent disease in your body, and don’t forget to take a look at our blog over here.