Gyan Batika
Reducing cholesterol significantly in just one week is challenging, but you can make changes to improve your cholesterol levels and heart health over time. Here’s a week-long plan to start lowering cholesterol levels effectively:
1. Adjust Your Diet
• Increase Fiber Intake: Include oats, barley, beans, lentils, fruits (e.g., apples, pears), and vegetables (e.g., broccoli, carrots) for soluble fibre, which helps lower LDL (bad cholesterol).
• Choose Healthy Fats: Replace saturated fats (e.g., butter, and cheese) with unsaturated fats from sources like olive oil, avocados, nuts, and fatty fish.
• Avoid Trans Fats: Check labels for “partially hydrogenated oils,” and avoid processed and fried foods.
• Include Plant Sterols and Stanols: Found in fortified foods like certain margarine, orange juice, and cereals, they block cholesterol absorption.
• Eat Fatty Fish Twice a Week: Salmon, mackerel, and sardines provide omega-3 fatty acids, which support heart health.
2. Be Physically Active
• Aim for at least 30 minutes of moderate exercise daily, like brisk walking, jogging, cycling, or swimming. Exercise boosts HDL (good cholesterol) and lowers LDL.
3. Stay Hydrated and Avoid Sugary Drinks
• Drink plenty of water. Replace sugary drinks with green tea, which contains antioxidants that may improve cholesterol levels.
4. Avoid Smoking and Alcohol
• Quit Smoking: Improves HDL levels.
• Limit Alcohol: If consumed, stick to moderate amounts.
5. Manage Stress
• Stress can negatively affect cholesterol levels. Practice relaxation techniques such as deep breathing, meditation, or yoga.
6. Consider Supplements (With Doctor’s Advice)
• Psyllium Husk: Helps reduce LDL cholesterol when taken with water.
• Omega-3 Supplements: If you don’t consume enough fatty fish.
• Niacin: Can lower cholesterol but only use under medical supervision.
7. Monitor Your Progress
• Check your weight and diet regularly. While cholesterol tests won’t reflect changes in a week, these practices set the foundation for longer-term improvements. (Quaro)
