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Fruits with lot of pectin, a type of fiber can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber. Apples are the best fruit to lower cholesterol. Apples are one of the fruits with the highest amount of fiber, and they contain a specific type of soluble fiber called pectin. Another fruit that may help lower cholesterol is avocado! This fruit is a reliable source of healthy fat, and according to Harvard Health, healthy fats can replace unhealthier ones, further reducing cholesterol levels.
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Exercise has been shown to lower cholesterol. Moderate physical exercise can aid in the increase of high-density lipoprotein (HDL) cholesterol, or "good" cholesterol. Work up to at least 30 minutes of exercise five times a week, or 20 minutes of vigorous aerobic activity three times a week, with your doctor's approval. Increasing your physical activity, even in short bursts many times each day, can assist you to start losing weight. Consider:
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A diet strong in monounsaturated fats, such as the Mediterranean diet, has been proven in studies to help reduce levels of harmful LDL and boost levels of beneficial HDL. According to study, monounsaturated fats may also lower cholesterol oxidation. Oxidized cholesterol can react with free radicals, contributing to artery clogging. This can result in atherosclerosis or cardiovascular disease. Overall, monounsaturated fats are beneficial because they lower dangerous LDL cholesterol while increasing good HDL cholesterol and decreasing damaging oxidation. Here are some excellent sources of monounsaturated fat. Some are also high in polyunsaturated fat.
Sometimes healthy lifestyle adjustments are insufficient to reduce cholesterol levels. If your doctor prescribes cholesterol-lowering medicine, use it as directed while continuing your lifestyle changes. You can reduce your medication dose by making lifestyle modifications but before starting any new diet, consult your doctor.