What is cholesterol? Cholesterol is a form of fat, and is essential for our bodies. There are two types of cholesterol called HDL (healthy cholesterol) and LDL (bad cholesterol).

High cholesterol levels are usually associated with an elevated risk of cardiovascular disease. How can you reduce high cholesterol levels? Firstly, you need to stick to a proper diet and consume foods that can lower cholesterol. Secondly, you need to exercise.

If you need to check your cholesterol level, you have to consult a doctor. Your doctor will take a sample of your blood and run it through a lipid profile test. In fact, people over 40 are usually required to take these tests. However, you can get this test earlier, if you show certain risk factors. The question is, “How can you naturally reduce bad cholesterol levels?” There are two effective ways to help you reduce bad cholesterol levels: diet and exercise.

Credit: Freepik

Credit: Freepik

#1. Add to your diet a number of useful foods

You need to add to your diet a number of useful foods that lower cholesterol. The thing is, you must consume them daily to prevent high blood pressure and heart disease.

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Credit: Freepik

Credit: Freepik

Let’s look at them: garlic (consume 2-4 raw garlic cloves daily), oatmeal (consume 1-2 servings of cooked oatmeal daily), cinnamon (add this spice to your meals), coriander (add coriander to your cooking routine, also you can make a tea with it), red yeast rice (600mg of red yeast rice in tablet or capsule form 2-4 times daily), onion (consume raw onion daily), apple cider vinegar (drink 1-2 tablespoons of ACV daily, mixed with water or tea).

Moreover, you need to avoid fats and stop eating junk food. Also, don’t forget about products including nuts, lean meats, fish, and vegetable proteins. Try to limit the alcohol amount in your life.

Credit: Freepik

Credit: Freepik

#2. Exercise

The second effective way is exercise. Exercise will help you maintain a healthy weight, reduce body fat levels, improve heart health and function, fight inflammation, and also help improve glucose tolerance.

READ MORE: 7 exercises to reduce abdominal fat

Credit: Freepik

Credit: Freepik

During exercise, cholesterol moves through the body with increased blood flow. This prevents cholesterol from sticking to vessel walls and removes existing cholesterol that has built up. There is a huge range of activities that you can perform such as weight training, running, jogging, swimming, dancing, aerobics, and group classes. The thing is to exercise at least 30 minutes a day.

Credit: Freepik

Credit: Freepik

So, now you know how to naturally reduce bad cholesterol levels. Before you start this treatment, we recommend you consult a doctor. Health is not valued until sickness comes. Take care!

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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