Many people are concerned about blood cholesterol these days. Blood cholesterol levels are increasing at a very young age. If it increases too much, it is necessary to take medicine. Besides, let's know how to reduce blood cholesterol without medicine?
Walk and exercise-
Physical activity and exercise not only reduce the amount of bad cholesterol in the blood, but also increase the amount of good cholesterol (high-density lipoprotein cholesterol) by 10 percent. Brisk walking also has such benefits. Walk for at least 45 minutes after dinner. If one climbs the stairs every day, it will benefit. If someone works in an office, he should walk for at least five minutes every hour. Whatever type of exercise you do, it must be done regularly.
Avoid fatty foods
An easy way to lower cholesterol is to avoid egg yolks and other high-cholesterol foods. But dietary cholesterol alone is not responsible for raising blood cholesterol. Instead of saturated fat foods like butter, fatty beef and lean meat, unsaturated fat foods like mustard oil, sunflower oil, olive oil, fish should be eaten in sufficient quantity.
Eat more fiber-rich foods
Vegetables and fruits are beneficial for the body. They also lower blood cholesterol. Soluble fiber absorbs cholesterol from the digestive tract like a sponge. Beans, barley contain a lot of fiber.
Eat more fish
Fish and fish oil lower cholesterol. It contains omega-3 fatty acids. It reduces cholesterol and other harmful fats from the blood. Fish should be eaten at least two to three times a week. Most fish contain omega-3 fatty acids . Those who don't want to eat fish can take omega-3 fatty acid capsules made from fish oil as per the doctor's advice. Omega-3 fatty acids are also found in a variety of plant foods. For example, mustard oil, groundnut oil etc.
Avoid alcohol-
Drinking alcoholic beverages is harmful to the body. Alcohol should be avoided.
Avoid smoking -
Smoking reduces the amount of good cholesterol or HDL cholesterol in the blood. Smoking must be stopped to keep blood cholesterol under control.
Keep diabetes under control -
Uncontrolled diabetes increases blood cholesterol levels. Diabetes must be controlled to reduce blood cholesterol. For this, the doctor's advice should be followed properly.
