There are several natural ways to lower cholesterol levels quickly, including:
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Avoid trans fats: Trans fats are some of the biggest offenders when it comes to high cholesterol, so its important to read nutrition labels and avoid them whenever possible.
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Choose meats with fewer saturated fats: Red meat and full-fat dairy products contain saturated fats that raise total cholesterol, so it's better to choose leaner meats like fish or chicken.
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Eat foods rich in soluble fiber: Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Foods rich in soluble fiber include oats, barley, quinoa, whole grain bread, kidney beans, lentils, and chickpeas.
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Embrace low-fat dairy products: Use low-fat dairy products like milk, cheese, and yogurt to reduce your intake of saturated fats.
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Eat foods rich in omega-3 fatty acids: Omega-3 fatty acids don't affect LDL cholesterol, but they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flaxseeds.
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Exercise regularly: Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. Aim for at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
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Lose weight: Carrying even a few extra pounds contributes to high cholesterol, so losing weight can help lower your LDL cholesterol.
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Drink enough water: Drinking water regularly helps to break down cholesterol and remove it from the body.
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Limit alcohol intake: Drinking too much alcohol can raise your cholesterol levels, so it's important to limit your intake.
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Consider plant sterols and stanols: These substances block the body from absorbing cholesterol and can be found in foods like nuts, seeds, and vegetable oils.
By incorporating these lifestyle changes, you can quickly and naturally lower your cholesterol levels. However, it's important to note that genetics can also play a role in cholesterol levels, and medication may be necessary in some cases.
