Reduction of cholesterol is a fundamental task that can be used to increase the longevity of the average lifespan, add quality of life to those years and improve the handling of other diseases. Cholesterol is not a naturally bad thing when it occurs in the human body. Rather, it is a waxy substance that appears in two forms - as LDL or Low-density lipoprotein and HDL or high-density lipoprotein.
The LDL is responsible for carrying cholesterol to your arteries while HDL carries it away to your liver. The more HDL you have versus LDL the better your body will feel and the healthier your arteries will be. To help reduce cholesterol and keep your body healthy, use these tips:
Drink Two Glasses of Orange Juice Daily
You can reduce cholesterol by using an orange juice with cholesterol lowering sterols from plants in it. It has been found that those who drink sterol loaded juices will have a drop as high as 7-13% in their cholesterol over the course of a multi-week study, while those that drink even more of the juice can increase their drop by much more.
Eat Smaller Meals Throughout the Day
Eating smaller meals can help reduce cholesterol as well. The recommended allotment is to eat 5 or 6 meals per day throughout the day rather than three larger meals. The body has more time to process the cholesterol and fat and it has a smaller risk of getting stuck in your arteries by as much as 10-20%. However, to truly reduce cholesterol, you need to maintain the same calorie count, so make sure those smaller meals are truly small - no more than half the size of a normal meal.
Use Whole Grain Bread
You can reduce cholesterol by eating more complex carbohydrates such as those found in whole grains. White breads and bleached rice are simple carbohydrates, as are sugars. Complex carbs include brown rice, whole grains, and foods like Quinoa and will reduce HDL levels slightly while reducing triglycerides significantly.
Studies have shown that oatmeal, when eaten every morning can help reduce cholesterol by as much as 12-25% in some cases if you eat 1.5 cups daily. Plain oatmeal that is cooked on the stove and not instantly is best and should contain no preservatives or additives as your goal is the beta glucan in the oatmeal.
To effectively reduce cholesterol in your life, maintain a healthy diet, find ways to increase your intake of cholesterol fighting foods and reduce your intake of cholesterol containing foods and generally eat less. These steps will ensure you at least partially reduce cholesterol in your body as a whole.
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