How to reduce the cholesterol

Indulge in a good book, meet a friend for coffee, or sit on your yoga mat. Choose a physical training that you love. The National Heart, Lung, and Blood Institute notes that while being inactive, overweight women typically need 1,000 to 1,200 calories a day to lose weight, overweight active women and women who weigh more than 16

Pounds typically need 1,200 to 1,600 calories per day. Why: They contain sterols, which, like fiber, prevent the body from absorbing cholesterol, says Steinbaum. If you eat a lot of these types of food, your body becomes used to high amounts of this type of cholesterol, causing you to have higher levels over time. A reasonable and safe goal is 1-2 pounds per week. If you want to lose weight and feel better, cut back on refined sugars and processed carbs. Saturated fats raise LDL ("bad") cholesterol levels, while decreasing HDL ("good") cholesterol.

Get Moving

"Exercising at least 2.5 hours a week is enough to raise HDL and improve LDL and triglycerides," says Sarah, MD, a cardiologist in Plano, TX. Choose extra virgin olive oil. The “good” fats in olive oil are good for your heart. And join in: an exercise buddy can help keep you on track. It is less processed and contains more antioxidants, which help prevent disease.

Go Nuts

Most types can lower LDL. Avoid Trans Fats

Saturated fats are those that come from animal products like meat, butter, cheese, etc. These are foods that contain 16 carbons and 12 hydrogens per molecule, giving them a fat content of around 45%.

Get more fiber

Foods like oatmeal, applesauce, prunes, and beans are high in soluble fiber, which prevents your body from absorbing cholesterol. If you're overweight, just lose 10 pounds, and you'll reduce your LDL levels by up to 8%.

Cut down on sugar

Sugar has been linked to obesity, diabetes, heart disease, stroke, cancer, infertility, depression, liver issues, and many other health problems. Problem? Certain types, such as shark, swordfish, and mackerel, are high in mercury. Increase your intake slowly.

Go Fish

Try to eat two to four times a week. If you're not active yet, start slowly, even for 10 block minutes of activity. Research shows that people who eat 5-10 grams more per day see their LDL drop. Instead, choose wild salmon, and sardines.

Switching to olive oil

"Replacing olive oil with avocado can lower LDL cholesterol by up to 15%, similar to the effects of a low dose of medication," says Sarah. But beware: Too much fiber at once can cause stomach upset or bloating. Not only are the omega-3 fatty acids in fish good for your heart, but replacing red meat with fish will lower cholesterol by reducing your exposure to the saturated fat found in red meat, says Sarah. Don't overdo it: nuts are high in calories (one ounce of almonds has 16!).

Relax

Did you know that when you're stressed, your cholesterol can skyrocket? Relax. This will help you control your cholesterol levels. Sugar can cause inflammation throughout the body and wreak havoc on blood sugar levels. If you're too active in your weight loss efforts, you may need extra calories to stave off hunger. But to lose weight, you'll have to do it over time. This can increase your risk of heart disease. A healthy diet should include little to no saturated fats. Eating more fiber also helps you feel fuller for longer, so you won't crave junk food. Instead, focus on whole grains, produce and lean protein sources. Try replacing some animal-based foods with nuts and seeds, leafy greens, and other vegetables

Scale Back

You don't have to lose a lot of weight to lower your cholesterol.