If our cholesterol is more it is all because of high-calorie consumption and lack of proper excercise. If you want to reduce cholesterol you have to decrease your calorie intake and do regular exercises. Doing exercises regularly helps in losing cholesterol. Cholesterol forms fat that can be seen in any part of our body arms, face, thighs, hips, breasts etc we might wonder how to reduce the cholesterol. To reduce cholesterol faster and permanently in 30 days follow these ways eat single-ingredient whole foods, add protein to your diet, stock up on healthy foods and snacks, limit intake of added sugar, drink water, drink unsweetened coffee, avoid liquid calories, limit your intake of refined carbs, fast intermittently, drink unsweetened green tea, eat more fruits and vegetables, count calories once in a while, use smaller plates, eat more slowly, add white eggs to your diet, get enough sleep, eat more fibre and do resistance exercises.
How to Reduce Cholesterol Naturally and Permanently in 30 Days?
1. Eat single-ingredient whole
One of the best methods to reduce cholesterol is to maintain your diet. Have single-ingredient food which means that you should avoid eating foods that consist of added sugar, added fats and processed food. Try eating whole food as it makes you feel full and also consists of essential nutrients for the functioning of your body.
2. Add protein to your diet
Adding protein to your diet helps reduce cholestrol as proteins are the king of nutrients too. The body burns all the calories when digestion happens therefore metabolising the protein which we eat. A high-protein diet boosts the metabolism by up to 80-100 calories per day.
When you have a high protein diet it makes you feel full as it reduces the appetite. You can consume eggs for breakfast as it consists of lots of proteins and shows an effect on weight loss.
3. Avoid processed foods
Avoid having processed foods, as these foods consist of fats which might be addictive. Try to avoid these foods as much as possible because avoiding them helps in reducing cholesterol.
4. Stock up on healthy foods and snacks
According to some studies it is proved keeping unhealthy food at home makes you gain weight as you might feel to eat. Therefore you and other members of the family may gain cholesterol, due to this eating behaviour. Instead of eating fried and bakery foods try to have yoghurt, nuts, carrots and boiled eggs.
5. Limit intake of added sugar
High consumption of sugar leads to diabetes, cancer and heart disease. Many foods consist of sugar knowingly or unknowingly. Try to consume less sugar as it prevents cholesterol and you may lead a healthier life.
6. Drink water
Drinking water helps in reducing cholesterol. Having water before meals make you consume less food which is very good for middle age and old people. Instead of beverages water is good as beverages are high in calories.
7. Drink unsweetened coffee
Coffee consists of antioxidants and other beneficial compounds. Drinking coffee helps in reducing cholesterol as it boosts the energy and ries that you burn. Caffeinated coffee boosts embolism and reduces type 2 diabetes. Try to have black coffee as it makes you feel full and it does not consist of many calories.
8. Avoid liquid calories
Beverages like soft drinks, juices, chocolate milk and energy drinks are liquids that consist of more calories. These liquids are not good for health as it leads to obesity. In a study, it was found that there was an increase in obesity among children because they were served sugar-sweetened beverages.
9. Limit your intake of refined carbs
These carbs have the important nutrients and fibre removed. In these refined processes, the digestive carbs are left out which in turn increases overeating and diseases. Some of the redefined carbs are white flour, white bread, sodas, white rice, pastries, pasta and sugar-content foods.
10. Fast intermittently
It is a type of fasting where you consume food and fast at one time and then eat at another time. When you do this you consume fewer calories, therefore, resulting in the reduction of cholesterol.
11. Drink unsweetened green tea
Green tea consists of antioxidants. It consists of alkaline and stimulates the secretion of other gastric juices.
It also boosts your energy and helps in reducing cholesterol. Try to have 2 to 3 cups of green tea daily. It consists of alkaline and stimulates the secretion of other gastric juices.
12. Eat more fruits and vegetables
Many studies have shown that eating fruits and vegetables helps in reducing cholesterol. They are very healthy for our bodies. Fruits and vegetables are high in water, minerals, nutrients and vitamins. You can serve it on your plate with more quantity.
13. Count calories once in a while
Note down how many calories you have consumed as you must be aware of it. You can note it in a diary. By doing this you will know how many calories are consumed and how much more is there to burn.
14. Use smaller plates
Studies suggest that using smaller plates helps you in putting lesser food on your plate and consume less food.
Smaller or larger if you want to reduce cholesterol you have control.
15. Try a low-carb diet
Low carb diet helps in weight loss. Try to limit the carbs and eat food which consists of fat and protein. This helps you to lose your appetite and you will consume less food.
16. Eat more slowly
When you eat fast you might consume more calories as you might eat more even before realising that you are full. People who eat faster develop obesity than people who eat slowly. When you eat slowly you will chew well and you will also eat less and there is an increase in the production of hormones which results in weight loss and cholesterol.
17. Add white eggs to your diet
Eggs are high in proteins and have all sorts of nutrients, therefore, resulting in weight loss and reduction of cholesterol. You can have eggs in the mornings for breakfast as it makes you feel full and you might consume lesser food during the day. Eating eggs gives a lot of energy to the body.
18. Spice up your meals
Jalapenos and chilli peppers boost the metabolism and increase the burning of fat and reduce cholesterol. It contains a component called capsaicin
19. Get enough sleep
It is important to get good sleep as it reduces stress and reduces cholesterol. Studies show that 55 per cent of the people who got less sleep suffered from obesity. Sleep deprivation disrupts daily function thus leading to poor appetite.
20. Eat more fibre
Consuming fibre leads to good digestion. Having foods that are rich in fibre makes you feel full and improves your metabolism. Try to have whole grains and refined grains with fruits and vegetables to balance fibre consumption.
21. Resistance exercises
Doing resistance exercises helps in weight loss and the building up of muscles. You can use dumbbells, do weight lifting etc. There are specific exercises to reduce the fat around thighs, arms, neck, face etc.
Weight can be seen in any part of the body is our face, arms, thighs, breasts etc.
Gaining weight is easy and once we gain weight this excessive fat is seen mostly on our arms and we think about how to reduce arm fat. Therefore to reduce arm fat you need to keep a count, avoid having sugar, include protein, stay hydrated, never skip breakfast, load up on fibre, exercise, de-stress regularly and lift weights. You can also do exercises like push-ups, tricep dips, bicep curls and side plank with dumbbell raise to reduce arm fat.
Neck fat is fat layers seen on your skin. Neck fat is technically called submental fat which is mainly associated with weight gain. People who often think about how to reduce neck fat fast can follow some methods like decreasing their calorie deficit, staying hydrated, doing more exercises, eating fruits and vegetables, chewing gum, wearing sunscreen and decreasing alcohol. You can also do exercises like neck tilt, neck stretch, bottom jaw jut and tongue stretch exercises.
As we gain weight, the results of fat are seen chest and all over our body. Due to genetics, following an unhealthy lifestyle and infrequent exercise creates fat cells all over the body and mainly if the fat sits on the chest it becomes more noticeable. To get rid of the chest fat we have to do exercises like push-ups, bench presses, cable cross, and cardio exercises like stair stepper, ellepictcal, running outside a moderate space, jumping rope and bike can be done. You can also create a calorie deficiency chart to check how many calories you have consumed.
Breast size can be reduced by following a proper diet and doing exercises regularly. Some women reduce immediately and for some women it takes time. Breasts increase due to the stimulation of hormones. Hormones levels can increase during puberty, pregnancy, breastfeeding and menopause. To reduce the size of the breast you can do exercises like cardio workouts, high-intensity exercises, stair climbing, cycling and power walking speeds and consume foods like ginger, green tea, flax seeds and green tea. Some women reduce their breast size by getting surgery done. Before getting surgery done they get consulted with their doctor.
If you want to reduce your back fat you have to follow a diet. You can create a calorie deficit which means that you have to burn your calories. Therefore you can maintain your physique by doing exercises regularly mainly concentrating on your upper and lower back. Doing High- Intensity Interval Exercises(HIIT) with your regular exercises and concentrating on muscular exercises will bring a better personality.
As we gain weight, the results of fat are seen on the chest and all over our bodies. Due to genetics, following an unhealthy lifestyle and infrequent exercise creates fat cells all over the body and mainly if the fat sits on the chest it becomes more noticeable.
To get rid of the chest fat we have to do exercises like push-ups, bench presses, cable cross, and cardio exercises like stair stepper, elliptical, running outside a moderate space, jumping rope and bike can be done. You can also create a calorie deficiency chart to check how many calories you have consumed.
Frequently Asked Questions
1. How can I reduce cholesterol fastly?
You can reduce cholesterol fastly by maintaining a proper diet and going some exercises. Having foods that are rich in proteins and fibres helps in weight loss and reduction of cholesterol. Also, note down the number of calories you have consumed so that it would be easy to check on your calories.
2. What burns cholesterol faster?
High-intensity exercises are one of the fastest and easiest ways to reduce cholesterol. It is a short period of exercise that doesn’t exceed more than 30 minutes.
3. Does lemon water burn fat and reduces cholesterol?
Drinking lemon water helps in hydration. It makes you feel full and boosts up metabolism. It also helps in weight loss. Along with salads, you can squeeze some lemon into them instead of having water or any other beverages. You can also add honey and lemon with water and drink In the morning as it flushes out all the toxins and helps in weight loss thus preventing cholestrol.
4. What are the 3 foods to cholestrol?
Avoid sugar-content foods, fried foods and meat. Pasteries, fries, chips etc cause weight gain resulting in high cholesterol. Have fresh fruits and vegetables for reducing cholesterol.