How to lower your Cholesterol levels in 30 days?Doctor's Advise

May 15, 2024 20:38
How to lower your Cholesterol levels in 30 days?

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You're halfway through a month-long plan to build consistent healthy habits to control your cholesterol levels. If you're one of the people who has been told by a doctor that your levels are too high (about two in five adults in the U.S., according to the Centers for Disease Control and Prevention), you've come to the right place. Our goal? It increases HDL (the “good” cholesterol, which helps remove plaque-causing formations from the body) while lowering total cholesterol, LDL (“bad”) cholesterol and triglyceride levels. In the long term, this helps prevent terrible complications such as stroke and heart disease. “As a general rule, your cholesterol level should be below 200 mg/dL,” says Dr. Guy Mintz, Head of Cardiovascular Health and Lipids at North Shore University Hospital, Sandra Atlas Bass Heart Hospital. Manhattan, New York and one of the instructors of this month-long program. And lifestyle changes like incorporating more fruits and vegetables into your diet and increasing physical activity can help you achieve this goal, says Dr. Mintz. Keep in mind that some people, especially those with a strong family history of high cholesterol, may need medications such as statins to lower their levels. However, just one month is enough to develop long-term healthy habits. “Thirty days is a surefire way to set yourself up for success,” says Dr. Mintz. The goal is to maintain these healthy habits in the long term and not just remain a fad.

This week's plan will help you incorporate more herbs into your diet (more on why herbs can help lower your cholesterol immediately). Additionally, I add strength training to my routine so I can get the most out of my daily workout routine. If you just want a quick read, be sure to click on Week 1 and Week 2 to go back to where you are. Let's start week 3! You've probably heard a lot about "plant-based foods" in the news or in stores. But this diet is more than just a marketing trend. Vegetarian literally means eating lots of fruits and vegetables as well as nuts, seeds, whole grains and legumes. It contains a variety of nutrients, fiber and even healthy fats and proteins. “The more plants you eat per day, the healthier your diet will be overall,” says M.D., a cardiology and cardiac rehabilitation nutritionist at UC Davis Health in Davis, Calif., and a diabetes management specialist. and education expert Dr. Margaret Junker. And another trainer for this four-week Dream Big series.

The tremendous health benefits of consuming herbs have been confirmed by thousands of studies. This is especially true when it comes to heart health. If you have been told that you have high cholesterol, your heart health may be a big problem. A meta-analysis of 95 studies published in the International Journal of Epidemiology found that eating five servings of fruits and vegetables per day (the equivalent of about two and a half cups) can reduce the risk of heart attack and stroke. Doubling this amount reduces the risk of heart disease by 28%. And in two studies of more than 66,000 women and 42,000 men reviewed in the journal Circulation, participants who ate the highest daily intake of fruits and vegetables were less likely to develop cardiovascular disease.

Best of all, eating more plants doesn't have to be boring. In fact, it's exactly the opposite. Your local grocery store also has an amazing selection of herbs, so you can try everything from artichokes to zucchini to delight your taste buds. “I tend to choose food based on enjoyment and never get tired of trying new things,” says Laura Livesey, the plan's third trainer. Livesey, 50, a healthcare marketing manager based in London, was diagnosed with very high cholesterol in her 30s. Through some diet and other lifestyle changes, Livesey was able to lower his cholesterol levels to a healthy range. Your refrigerator and pantry are now filled with an incredible variety of fruits, vegetables, and other plant-based foods. Here are some ways to get more herbs on your plate.

“It's very easy to get this number!” says Juncker. This includes not only fruits and vegetables, but also whole grains, herbs, spices and plant-based proteins like tofu. "You can include a variety of fruits and vegetables in your diet in a heart-healthy way, including fresh, frozen, and canned fruits and vegetables, but you should avoid foods with added sugar or salt," she says. “Play a game and see how many different types of plants you can combine in one day,” adds Junker.

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Cholesterol levels  healthy foods