How to Reduce Cholesterol in 7 Days - Proven Tips Help You Lower Bad Cholesterol Levels

We guide you through practical steps to lower your cholesterol quickly and effectively. So stick around, and let's get started!
Things you need...
Oats
Barley
Beans
Lentils
Fruits (apples, oranges)
Vegetables (broccoli, carrots)
Olive oil or avocado oil
Nuts and seeds
Fatty fish (salmon, mackerel, sardines)
Flaxseeds
Walnuts
Supplements (plant sterols and stanols)
This channel contains affiliate links which means we might get a commission if you make a purchase, without any additional cost to you.
The information presented in this video is for general informational purposes only and should not be taken as a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or supplement routine.
Now that you have all your tools and materials ready, let's show you how to start reducing your cholesterol levels in 7 days…
First, let’s understand what cholesterol is. Cholesterol is a fatty substance found in your blood. There are two main types: LDL (bad cholesterol) and HDL (good cholesterol). High levels of LDL can lead to heart disease, so our goal is to lower LDL and increase HDL.
So here’s how you can lower bad cholesterol levels…
Make Dietary Changes
Diet plays a crucial role in managing cholesterol. Here are some specific changes you can make:
1. Increase Soluble Fiber Intake
Soluble fiber helps reduce the absorption of cholesterol into your bloodstream. Foods rich in soluble fiber include oats, barley, beans, lentils, fruits like apples and oranges, and vegetables such as broccoli and carrots. According to a study published by the American Heart Association in 2017, increasing your fiber intake can reduce LDL cholesterol by 5 to 10%.
2. Incorporate Healthy Fats
Swap out saturated fats with healthier options. Instead of butter, use olive oil or avocado oil. Nuts and seeds are also great sources of healthy fats. A study from Harvard Health in 2018 found that replacing saturated fats with polyunsaturated fats can reduce LDL cholesterol by about 10%.
3. Add Omega-3 Fatty Acids
Omega-3 fatty acids help increase HDL cholesterol (the good cholesterol). You can find them in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts. The Mayo Clinic has highlighted numerous studies that show the benefits of omega-3s for heart health.
Exercise Regularly
Exercise can help improve your cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, five times a week. The American Heart Association recommends this as a way to lower LDL and raise HDL cholesterol.
Avoid Trans Fats
Trans fats are found in many fried and commercially baked products. These fats increase LDL cholesterol and lower HDL cholesterol. The FDA banned artificial trans fats in the U.S. in 2018, but it's still wise to check food labels for partially hydrogenated oils.
Quit Smoking
If you smoke, quitting can improve your HDL cholesterol level. Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike. According to the CDC, within a year of quitting, your risk of heart disease is half that of a smoker’s.
Drink Alcohol in Moderation
Moderate alcohol consumption has been linked to higher levels of HDL cholesterol, but it's essential to balance the risks. This typically means up to one drink per day for women and up to two drinks per day for men, as suggested by the Dietary Guidelines for Americans.
Use Supplements Wisely
Certain supplements can help lower cholesterol. Plant sterols and stanols, found in margarine spreads and some supplements, can help block the absorption of cholesterol. The Cleveland Clinic has noted that they can lower LDL by about 10%. That said; it’s best to discuss with your doctor before starting any supplements.
Start doing something to reduce your cholesterol now. Yes, it will take more than 7 days for you to reduce your cholesterol levels to where you want it, but you will see enough progress to justify your efforts.
Stay tuned for more detailed health tips and don't forget to like, subscribe, and comment below if you found this video helpful. See you in the next video!

[@getridofit]

Things you need...
Oats
Barley
Beans
Lentils
Fruits (apples, oranges)
Vegetables (broccoli, carrots)
Olive oil or avocado oil
Nuts and seeds
Fatty fish (salmon, mackerel, sardines)
Flaxseeds
Walnuts
Supplements (plant sterols and stanols)
This channel contains affiliate links which means we might get a commission if you make a purchase, without any additional cost to you.

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