Cholesterol is a waxy fat present in our body cells. Our body makes the cholesterol it needs for skin, brain and other organs. But too much cholesterol or left un-utilized by our body can result in depositions around blood vessels. “How to reduce cholesterol naturally” is compiled to help you prevent heart and other ailments arising from high cholesterol levels in our body. There are two parts in cholesterol, the bad one LDL and the good one HDL. People who suffer high cholesterol levels must lower the bad cholesterol LDL and raise the good cholesterol HDL.
Cholesterol control requires medication and health care supervision. But a little care and natural remedies can help in lowering the medicine doses and living a healthy and fit life for long. It is a matter of dietary and lifestyles changes, which can help in retaining the good cholesterol and subsiding the bad one. Large amounts of hydrogenated fats in our diet causes the cholesterol levels to shoot up in our body.
A 4 Point Guide On How To Reduce Cholesterol Naturally:
1- Reduce some food
2- Consume some other foods instead
3- Follow a fitness regime
4- See your healthcare provider regularly
Reduce the foods which add further to the cholesterol levels in our body:
1- Saturated fats:
Saturated fats have high levels of fatty acids molecules. Saturated fats are solids at room temperature. Some saturated fats are meat, dairy and other animal based foods. Reduce their intake, and check the dietary permit for saturated fats in your body
2- Avoid trans fats completely:
These are partially hydrogenated vegetable oils. These oils are solids despite being derived from plants. They are found in lots of processed junk foods like cake, pie, bread, pizza, margarine, crackers, doughnuts, candies, breakfast sandwiches.
3- Limit Dairy:
And try to switch to skimmed milk or fat free milk. Between 0 – 1% fat milk or fat free cheese is still fair, but avoid whole milk and milk based products.
4- Limit meat, poultry and fish:
Beef, pork and lamb should be avoided completely as they have high levels of bad cholesterol.
5- Limit eggs specially egg yolk:
It is believed that egg yolks are high in cholesterol, thus reduce their intake and try to eat more of egg whites.
6- Avoid spicy oily junk foods:
The oily and spicy foods have the highest levels of fats and bad cholesterols in them. Burgers, Fries, Pizzas, Sub, Tacos are all adding bad cholesterol and fats to our body. They must be completely avoided for marginal cholesterol or not cholesterol levels also. Do not snack on the junk foods rather adopt a healthier lifestyle by adding more whole foods in your diet.
7- Cut the doughnut, croissants, pastries, and other baked foods rich in saturated fats.
Rather eat fruits and vegetables more often.
8- Reduce or cut down sugar and refined carbohydrates:
Sugar and refined carbohydrates induce more cholesterol production in the body. they also increase inflammation.
9- Alcohols:
Alcohols also stimulate bad cholesterol production in our body. They also are inflammatories. A few occasional sips of red wine may be healthy but regular alcohol is bad for cholesterol levels in our body.
10- Caffeine:
Caffeine triggers cholesterol levels in our body. Reduce the amount of tea and coffee or switch to decaffeinated options.
Foods To Consume When Having High Cholesterol:
[Check: Cholesterol lowering meals]
1- Eat more fiber rich foods:
Fiber rich foods like Beans, nuts and whole grains. They are healthy and protein packed alternatives which help in containing bad cholesterols in our body.
2- Soy and tofu:
Soy is believed to lower the bad cholesterol in our body. Also, it adds further protein in our diet so a better replacement for milk is soy milk.
3- Avocado:
Avocados are healthy super foods. They are rich in heart healthy monounsaturated fats. They are believed to raise good cholesterol levels in our body and reduce bad cholesterol levels.
4- Garlic and onions:
Garlic and onions help in reducing the bad cholesterol levels in our body. They are natural astringents and cleansers. They help in detoxifying arteries and also have healing properties. They are natural antiseptic so they help in further health and nourishment.
5- Omega 3 fatty acids:
Certain fish, fish lever oil and flax seeds are rich in omega 3 fatty acids which help in reducing bad cholesterol in our body.
6- Olive oils and certain herbs:
They help in raising the good cholesterol levels or HDL levels in our body also helping in containing the bad cholesterol levels too. The herbs also have anti-oxidizing properties which help in heart health.
7- Spinach:
Spinach is the most healthy iron rich, mineral rich, vitamin rich green leafy vegetable. This must be consumed in every possible way. Spinach is rich in lutein which is believed to be helpful in shrugging cholesterol off the arteries walls, thus preventing heart attacks.
Follow a good fitness regime:
Some exercises help in reducing bad cholesterol quickly. A combination of aerobics and resistance training must be an ideal fit. Some of these are:
1- Running
2- Brisk walking and stretching
3- Swimming
4- Biking
5- Aerobics and zumba help in increasing our heart rate which is helpful
For all other symptoms and conditions call 911 immediately and see your healthcare provider regularly. Cholesterol awareness and prevention must be taken up from early ages and the healthier lifestyle we adopt better are our chances of happy and long life ahead.
Be sure to check for your specific condition before adopting any of the above.
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Minu Manisha
