High cholesterol levels in the body are alarming signs of an ailing heart.   If you constantly lose breath, face difficulty in walking miles, and struggle to regulate weight, you are at risk. This is the reason individuals search for how to reduce cholesterol quickly within a month or two.

According to CDC, the Centre for Disease Control and Prevention (CDC), 10% of individuals aged 20 and over have a high density of LDL or bad cholesterol levels. High LDL puts individuals at risk of developing heart issues. Ideally, it takes almost 6 months to see the difference. However, you can improve the Cholesterol levels within 3 months as well.  The blog discusses the ways and the possibilities to achieve this:

How much cholesterol is deemed too high?

Getting the ideal cholesterol level depends on certain factors like- age, health conditions, physical issues, and lifestyle.  If you have been ill, taking medicines, or given birth, your levels may fluctuate. Here are the levels that decide whether you have high levels of cholesterol.

Accordingly, you may take measures to reduce cholesterol levels. According to NHS.co.uk, here are the criteria for cholesterol levels in the body:

Yes, normally, you may find two types of cholesterol in the body. Here are they:

1. LDL ( Low-Density Lipo-protein)

High levels of LDL or bad cholesterol may lead to cholesterol or fat getting deposited in the blood vessels. It clogs the blood flow and leads to heart attack.  It is also known as bad cholesterol.

1. HDL (High-Density Lipoprotein)

High levels of HDL are good for your body. It helps eliminate excessive bad cholesterol levels. Thus, it prevents the person from developing risks of heart attack.

However, if you don’t know your current cholesterol levels but have symptoms like breathlessness, pain in the chest, and other issues, consult a doctor now. Do not ignore these signs, as it could be a major heart concern. Contact the nearby hospital for tests and doctor consultation.

Check whether you can afford the treatment. If not, use your unpaid debts to get some cash. You can merge the debts into a single payment with the best debt consolidation loans in the area. It reduces the total interest that you owe. Hence, you may save some money and use it to address your health concerns. Alternatively, check quick loans for instant help.

7 tested strategies to how to reduce cholesterol levels quickly

The first thing to begin with is reducing the body weight. It requires dietary and lifestyle changes. Reduce reliance on carbohydrates and include more protein in your diet. Pair the diet with scheduled and regular exercises and walking.

You must walk at least half an hour after every meal. Reduced consumption of oily foods may help. Instead, focus on eating homemade healthy food with low spices and oil. Here are some strategies to drop off cholesterol levels:

1)      Eat healthy and low-saturated foods

Saturated fats like meat raise your cholesterol levels. Therefore, a decrease in consumption of the saturated ones may increase your bad cholesterol, i.e., LDL (Low-density Lipoprotein). Instead, choose lean protein items like fish and poultry instead of red meat. Alternatively, you may also search for alternatives to dairy products.

• Try to reduce trans-fat consumption

Trans fats are the hydrogenated fats that you may find on some food items.  Check for labels like- “partially hydrogenated vegetable oil.” You may check and find them mainly in cookies, crackers, and cakes.  It raises the cholesterol levels drastically. Therefore, always read food labels and check transfat-free alternatives. For example- you can check rapeseed oil, olive oil, beans, lentils, and oats instead of high unsaturated fats.

• Make exercise your routine

Cutting down extra fat from the body requires constant workouts. If you don’t have time for Gymming or aerobics, do a home gym. You can begin with light exercises and then the rigorous ones. Consult an expert who may help you shortlist the exercises according to your current health condition. Include breathing and walking exercises as a part of your schedule. You can do it twice a day.

Breathing consciously aligns your body and mind. It also assists in losing weight to an extent.  According to AHA, “ 150 minutes of moderate aerobic exercise per week lowers your cholesterol levels.”  One should also try regular strength training apart from exercises.

4)      Include foods rich in Omega acids

Omega 3 fatty acids may affect LDL to an extent. However, there is no clear proof of that. But it may surely help you reduce and regulate your blood pressure. You can include foods like Mackeral, flaxseeds, salmon, herring, and walnuts.

Omega 3 fatty acids lower the triglycerides and increase the HDL, i.e., good cholesterol levels.  Moreover, such foods also reduce the chances of developing blood clots. It may help you improve your overall cardiovascular health.

• Try to quit or reduce smoking

Quitting smoking helps reduce cholesterol levels. You may see the benefits of eliminating it from your lifestyle. Here are some quick facts to check:

• According to Mayoclinic.org, “ Your blood pressure may drop within 20 minutes of quitting smoking.
• Your blood function and lung functionality improve within 3 months of quitting smoking.
• If you don’t smoke for an entire year, you can reduce the risk of heart attack by 50%

Thus, quitting smoking is the answer to how to reduce cholesterol quickly. It is all about making the right life choices.

• Avoid drinking alcohol or reduce it

Alcohol is not good for your liver or heart’s health.  It affects the functionality severely. If you drink, do so in moderation. For example- individuals aged 65 (men) must limit their consumption to two drinks per day. Alternatively, women must reduce it to a drink per day. Too much alcohol increases your blood pressure and may lead to heart strokes.

If you find it difficult to quit smoking and drinking even after trials, don’t worry. Take the expert’s assistance. Yes, you may find help by contacting experts with proven records. They may help you overcome the habit by analyzing the patterns and psychology.

Therefore, it may surely help you achieve the aim quickly. However, it requires you to be financially prepared. Check whether you can manage the fee. If not, you may apply for loans online in Ireland from reliable providers. It may help you get instant cash to contact the best expert. Don’t delay if you want an urgent solution to the issue.

7)      Increase soluble fiber consumption

Soluble fiber helps reduce the consumption of cholesterol in the blood. Aspects like- oat fibre, kidney beans, Brussels, apples, and pears. You can also include these in your meal:

• brown rice
• carrots
• sprouts
• chia seeds
• flax seeds

It helps you improve digestion, blood sugar levels, and cholesterol levels. It also reduces the chances of developing heart disease.

Moreover, such elements in the diet help you feel full for a long. Therefore, eliminates the need for a quick snack crumbing that may increase the weight. According to some reports, soluble fiber also helps in reducing the chances of developing cancer.

Bottom line: 

These are some ways to reduce cholesterol levels in the body. You can achieve that in 30 days or 6 months, depending on the discipline and your body’s reaction to it. If searching for how to reduce cholesterol quickly then cut on carbs and unsaturated fats. Instead, increase the protein intake with a Mediterranean diet. Try to quit or reduce smoking and drinking for the best results.

Description:  If you are seeking a solution to reduce cholesterol quickly, the blog may help. It lists the expert strategies to achieve the goal within a limited time.