Good Lifestyle

Ask the Average Joe in the street to name the simplest ways to reduce cholesterol and will probably tell Nix the eggs and the fertilizer calfs of your retirement table. It would not really be wrong or fair, and you can not really blame it.

Despite the profusion of nutritional information wherever you look, there is still a lot of confusion on dietary cholesterol. And studies in the last 10 years showing thatThe eggs at breakfast will not kill you and those diabolicSaturated fats do not cause heart disease have provided the message even more.

If you google "How to reduce cholesterol", for example, the most common opinion remains: "Reduce saturated fats". So, what gives? We will define the strand hetero. Here are the easiest ways to reduce your cholesterol. Read on and for more than one healthy diet, do not miss7 healthiest foods to eat right now.

That's right. Let fat in the fire for a moment andstop drinking soda, fruit drinks containing high fructose corn syrup (HFC) and suck tea. Cut out refined carbohydrates such as cookies, cakes, sweet grains and sweets. This step is the easiest way to reduce cholesterol because sweet food and drinks are very easy to identify in your diet.

In addition, the reduction of added sugars offers the additional motivation of weight loss and the best command of blood glucose (and hunger). (PSST: Overweight increases cholesterol.) On the rocking side, a high sugar diet makes a number on your lipid numbers: a study in theAMERICAN MEDICAL ASSOCIATION JOURNAL I have shown that when people have increased their intake of sugars, their HDL ("good" cholesterol has decreased and their triglycerides (blood fats related to cardiovascular disease) have increased. It is a bad combo: the low HDL. and high triglycerides increase the risk of cardiac disease.

But it empires. Here's how HDL is given the "good" moniker because his job consists of "bad" cholesterol shuttle from your arteries where he can do damage and on your liver where he is expelled from the body. When your HDL cholesterol is low, the most Bad LDL cholesterol can stay to harm the artery walls. Interesting thatJama The study revealed that, in women, high sugar consumption was associated with a high LDL as well as low HDL. Another study, a 2015 report inThe American Journal of Clinical Nutrition Sweet Drink Beverages Related to HFC consumption with increased blood-blood concentrations of triglycerides, LDL cholesterol and apolipoprotein B, an LDL component that is the most damaging for our arteries.

Bottom Line: A combination of high LDL, high triglycerides and HDL Low resulting from a high diet in added sugars epope an unhealthy cholesterol profile. (In touch:The first 7 guilty of sneaky sugar of "14-day sugar diet".)

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Trans grease is considered the worst type of fat for your heart because it raises LDL cholesterol levels. Although some trans fat comes from natural sources, trans fat created through the industrial hydrogen injection process in vegetable oils to make them solid at room temperature of margarine, box cookies, crackers and d Other bakery products. Because they are so unhealthy, the administration of food and drugs has radically reduced the amount of trans fumes allowed in packaged foods. Nevertheless, even if you see "0 trans fats" on nutritional facts (or "partially hydrogenated vegetable oil" in the list of ingredients), there may be small amounts eligible in each serving, which can adapt if you eat many of these types. food.

Eating a lot of saturated fats, usually found in animal products, can increase your cholesterol, both the right HDL and the bad LDL and increase inflammation, according to theMAYO Clinic. National Institutes of the National Health Cholesterol Education Program recommend healthy adults limit their saturated fat consumption to less than 7% of total daily calories. And the American Heart Association continues to recommend to reduce saturated fats in the plan, despite studies showing no connection between fat and heart disease. "The important question is" that replace [saturated fat] with? "" Says Nutritionist and Physiologist for the ExerciseChris Mohr, Rd, PhD, a corporate well-being consultant withMohrresults.com.

Studies have shown that when people have reduced saturated fat, they tend to replace it with refined carbohydrates and when this happens, there is no reduction in heart disease. "The key is to replace saturated greases with healthier grease sources such as olive oil, canola oil, nuts, seeds, lawyer," explains Mohr. In 2019Traffic search Review of meta-analyzes on studies exploring the Mediterranean diet (bass in saturated fats, meat and dairy products and rich in monounted plants and greases), researchers determined that after the diet in low fat Saturated rich in fruits and vegetables and olive oil. Associated with significant reductions in coronary heart disease, stroke and global cardiovascular disease.

You have heard of Zillion: Food Fiber lowers cholesterol. But do you know the most important kind when it comes to your blood greases?Soluble fiber Directly reduces your low density lipoprotein (LDL). You get it with oatmeal, beans, barley, Brussels sprouts, flax seeds, apples and pears. Need more ideas? Check these20 easy ways to add fiber to your diet.

This may not be the easiest way to improve your cholesterol profile, but it works.Studies Have shown that 30 minutes of aerobic exercise increases your heart rate can reduce bad cholesterol and raise good things. Exercise seems to have a greater effect on HDL cholesterol, lipids that lead to the back of the LDL artry-enclient. And the most effective way to mount your HDL quotient seems to be by pushing hard. What difficulty? Use high intensity interval training, where you alternate between vigorous exercise breaches and longer periods of "rest" easy exercise. In research reported in theJournal of Force and Packaging Research, improved exercise of HDL numbers in young men who exert a 90% intensity of the maximum heart rate during HIIT workouts carried out three times a week for eight weeks. (In touch:This four-second workout actually works, says a new study.)