According to cardiologists who initially appeared in a parade, one thing to do every day to reduce LDL cholesterol LDL cholesterol.
When it comes to protecting your heart, small, everyday habits can form lasting. Cardiologists say you understand how you may Control your health enables you, especially when you need to lower your LDL (“bad”) cholesterol.
“Knowledge is power,” he emphasizes Dr. Nissi Suppose MDCardiologist and Medical Director, Certified Cardiologist and Medical Director of the Memorialcare Heart & Vascular Institute of Long Beach Medical Center Memorialcare Heart & VASCULAR. “It is very important to understand the role of cholesterol and its contribution to heart disease.”
When you find out, dr. Suppogu reports that you can take steps to reduce your cholesterol and other lifestyle -related lifestyle options. If you want to change one thing tomorrow to protect your heart, cardiologists suggest you make this one daily habit that will reduce your LDL cholesterol.
🩺 Sign up to get tips on how to stay healthy and apply the highest movements, clean meals, health trends and more delivered to your received twice a week 💊
What is LDL cholesterol anyway?
LDL cholesterol means low density lipoprotein cholesterol, Dr. Christopher Davis, Md, Explains the Human Cardiologist. But Dr. Davis says LDL cholesterol has a dubious difference: “Bad cholesterol”.
“Increased levels can contribute to plaque accumulation in the arteries – a process called atherosclerosis,” he adds, noting that the artery then narrows, increasing the risk of heart attacks and strokes.
However, cholesterol itself is essentially not bad – it actually performs a vital function. “Cholesterol is essential for hormone production, cell membranes and neurological functions,” explains dr. Davis. “The most important thing is how it is transported and used in the body, and this is due to the number and size of LDL particles, which provides a more accurate view of the cardiovascular risk than only LDL.”
The American Heart Association Guidelines state that the optimum total cholesterol is 150 mg/dl. For healthy individuals, LDL cholesterol levels are not more than 100 mg/dl.
Related: Eating more of this fruit can be the easiest way to lower cholesterol
Cardiologists reveal no. 1 habit of starting to reduce LDL cholesterol
Start your day with a fiber rich breakfast. “Eating a diet rich in fiber can help lower LDL cholesterol,” reveals Dr Debbie Rinde-Hoffman, MDCardiologist and Business Development Manager, with the Institute of Cardiovascular Cardiovascular General Hospital.
In one 2021. The study shows that the consumption of soluble fiber, the type of fiber that melts in water can help people modify their LDL cholesterol. Dr. Supogu notes that the tone of the soluble fiber reaches a tone, so start a day with breakfast full of it, a heart version awakened on the right side of the bed.
Dr Supogu says the fiber is fighting LDL cholesterol because::
-
Soluble fibers resist digestive and form a gel -like paste by delaying stomach emptying
-
The fiber improves insulin resistance and reduces cholesterol synthesis
-
The fiber is satisfied, helping people control hunger and calorie use
-
The fiber affects cholesterol and LDL levels absorbed in the liver and blood, helping to reduce the number low
Related: This popular morning habit can increase your blood pressure – here’s what a cardiologist wants
How to build friendly cholesterol, fiber -containing breakfast
Cardiologists recommend that you be remembered to meet your LDL cholesterol to meet the standard breakfast standard and increase the likelihood. It is very important to understand how much fiber should be consumed during breakfast and all day, as well as food types to determine priorities and reduce.
1. Know the number of fibers of your consumption
How important it is to understand the number of your cholesterol, cardiologists emphasize the importance of knowing your optimal fiber use. Dr. Davis says the general guidelines for daily fiber use are 25 grams of women and 38 grams for men.
“But most Americans do not achieve this goal, so Fiber’s priority can go a long way in each dish,” he explains.
During breakfast, Dr. Davis offers to reach 5 to 10 grams of fiber. Remember that fiber can cause bloating, especially if you are currently consuming enough. Starting from the lower end and working up, you can help.
2. Try these fiber rich breakfast ideas
Eating a cholesterol -friendly breakfast with a rich fiber can be a delicious habit. Dr. Rinde-Hoffman loves these fiber-filled breakfast:
• Yogurt with granola, nuts and / or fruits
• Toast (eg avocado toast) made from whole grain bread
• Oatmeal or overnight
• cocktails made of high -fiber berries
3. Deallize some meat
We get it – the bacon is delicious. However, it is usually best to choose other foods during breakfast. Also, the meat is not completely off the table if you try to control your LDL cholesterol.
“If you have to make breakfast meat, choose slimmer types such as turkey or chicken Dr. Mohanakrishna Sathyamay, MD, Chairman of the Department of Internal Diseases and Burnett Medical School and the main cardiologist together with the Cardiovascular Medicine and Science Fort Worth consultants.
Related: Cardiologists ask people to stop doing this one thing if they sit all day sitting at work
More tips to reduce LDL cholesterol
Taking breakfast (and diet) (and diet) is one way to reduce or maintain LDL level. However, cardiologists recommend a multifaceted approach to heart health and claim that movement and stress management are also important cholesterol control measures.
1. Give priority to normal physical activity
American Heart Association It is recommended to register for at least 150 minutes of medium intensity or 75 minutes of intense intensity aerobic exercises each week. You don’t have to do it at once. For example, dr. Sathyamay recommends that of five to six days a week from 25 to 30 minutes of moderate (interview pace) aerobics exercises.
“Start slowly, then work slowly as your body allows – don’t overdo it,” advises dr. Sathyamosthy. “The most important thing is intentional exercise – time and commitment.”
2. Move further (especially if you have a job table)
Meeting weekly physical activity guidelines is an essential step in controlling cholesterol and overall heart health. However, research shows that even people who exercise have a higher risk of cardiovascular disease if they live in a sedentary lifestyle that causes “sitting at the table” to be a secret occupational danger. However, you do not have to quit your day’s work. Instead, try to add movement to your day.
“If you are working on a comparison of sedentary work, try to spend less time sitting all day,” says dr. Rinde-Hoffman. “Walking only 7,000 steps a day is useful as sitting for a long time can slow down metabolism and contribute to increased LDL cholesterol levels.”
You can help you get closer to your goals by picking up the circle around the office, choosing a staircase or walking in the afternoon.
3. Manage your stress
Want to control your LDL levels? Don’t forget your level of stress.
“Stress management is important because stress can increase the production of LDL cholesterol in the body and reduce high-density lipoprotein (HDL) cholesterol production,” says Dr. Rinde-Hoffman.
Dr. Davis also offers daily meditation or awareness practice. I can’t argue with that!
Next:
Related: a quiet symptom that may be a sign of heart problems
Sources:
-
Dr. Nissi Suppogu, MD, Board Certified Cardiologist and Memorialcare Cardiovascular Institute for Women’s Heart Center Long Bych Medical Center
-
Christopher Davis, MD, Chief Cardiologist for Humann
-
What does your cholesterol mean mean? American Heart Association
-
Dr. Debbie Rinde-Hoffman, MD, Cardiologist and Business Development Manager with Talka General Hospital Cardiovascular Institute
-
Effect of foods on LDL cholesterol level: A systematic review of the accumulated evidence from systemic reviews and meta -analysis of randomized controlled studies. Nutrition, metabolism and cardiovascular disease.
-
Dr. Mohanakrishna Sathyamoorthy, MD, President of the Department of Internal Medicine and Burnett Medical School and main cardiologist along with cardiovascular and science Fort Wortho consultants
-
Simple ways to increase your daily diet. Academy of Nutrition and Diethology.
-
American fiber consumption gap. American Lifestyle Medical Magazine.
-
Recommendations for Physical Activity of the American Heart Association for adults and children. American Heart Association;
-
Sitting time connection to the risk of cardiovascular disease and cardiovascular mortality: a systemic overview of promising cohort studies and meta -analysis. Preventive medicine.
-
Cholesterol in the blood: causes and risk factors. National Institute for Heart, Lung and Blood.
The only thing to do every day if you want to lower LDL cholesterol, says cardiologists first appeared in a parade
Initially, this story was reported by Parade 2025. August 4, where she first appeared.