How can high cholesterol levels be lowered? What is the recommended amount of fiber intake each day?
In order to lower high cholesterol levels it is necessary to follow a healthy diet, exercising, maintaining a normal weight and quitting smoking. The recommended amount of fiber intake per day is between 25 and 30 grams.
High blood cholesterol leads to problems such as clogging in the arteries, heart attack, and stroke. Therefore, it is necessary to follow certain dietary and lifestyle modifications that can lower the lipid levels, and avoid surgical interventions.
Intake of a heart-healthy diet rich in fruits, vegetables, beans, fish, whole grains, and high fiber foods can help reduce cholesterol levels.
Avoid meat, baked foods, and limit the use of saturated fats and trans fat
Monounsaturated fats such as olive oils may be used sparingly as fat in your diet makes the liver increase the blood cholesterol levels. Ideally, a low-fat food should contain 3 grams or less fat for every 100 calories. Read the nutrition labels carefully to know the fat levels in each serving.
Exercising regularly increases the amount of good cholesterol in your body, so be active. Maintain a normal weight as being obese can increase the lipid levels and the risk for diabetes and high blood pressure. Quit smoking as it decreases the good cholesterol level in your body.