There are two types of cholesterol: the good (HDL) and the bad (LDL). It is important to raise HDL and decrease LDL cholesterol levels. Sometimes the key is to simply eat the right foods. But not all of us have healthy eating habits, which ultimately raise bad cholesterol levels and can lead to strokes and heart attacks. It is therefore imperative that you start getting rid of those bad eating habits that include the ones below to naturally reduce cholesterol:
1. You don’t like nuts.
From walnuts to pecans to almonds to peanuts, you have plenty of choices and yet you avoid them. Eating just 67 grams of nuts or over two ounces a day can increase your HDL by up to eight percent.
2. You avoid cranberry juice.
Instead of drinking sodas and other sweetened drinks, go for cranberry juice. Three eight ounce glasses daily for one month can increase HDL by 10%. This number is equivalent to 40% less heart attack risk.
3. You’re not into grapefruits.
Just one grapefruit a day can decrease narrowing of the arteries and can therefore lower LDL cholesterol by up to 10%. Plus, this can lead to a five-point decrease in blood pressure points.
4. You avoid fats, including healthy fats.
There are unhealthy fats and there are healthy fats that our body needs as well. Choose polyunsaturated and monounsaturated fats instead of saturated fats to lower both LDL cholesterol and triglycerides. Examples of healthy fats are found in sunflower oil, olive oil, vegetables, and avocados.
5. You eat a lot of fatty meat.
Although juicy and tasty for many people, the fattiest portions of meat can increase bad cholesterol. Choose lean cuts of meat instead, such as sirloin, loin, or round cuts. Cook at home as well, so that you can cut off the fatty parts. Avoid frying and go for broiling, grilling, stewing, and baking whenever you prepare meat.
6. You don’t eat fish.
Herring, salmon, and mackerel are just among the types of fatty fish that can benefit the body. They contain omega-3s that are heart-friendly. It is recommended to eat 3.5 ounces of fish at least twice weekly to get the benefits.
7. You don’t have enough calcium.
There are many sources of calcium and the most popular is dairy milk. But not everyone wants to add dairy products in their diet. Have some yogurt, cheese, and milk to promote HDL cholesterol and decrease your heart attack and stroke risk.
It also helps if you eat at least six small meals daily to have five percent lower bad cholesterol levels. This can lead to a reduced heart disease risk of up to 20%.