Cholesterol is one of the components of food that nobody prefer in their diet except the good one (HDL). Cholesterol is the major culprit of obesity and heart-related disorders such as atherosclerosis. It is this very cholesterol that forms plaques inside the blood vessels of the heart impeding blood flow.
This problem is more frequently encountered in men, and in post-menopausal women. One of the key factors behind increased cholesterol levels in people worldwide, and especially those around us, is our diet. Looking at the amount of oil used in every-day curries and gravies (Saalan), the spike in cholesterol levels is no surprise.
If your cholesterol level is high, your doctor must have advised you two things; dietary modification and exercise. If you prefer one of these lifestyle changes at a time, you might want to go for the dietary modification first. It is essential to remember that for healthy arteries, you need to lower LDL levels and increase HDL levels. While there may be a list of available drugs that can control cholesterol, there are ample ways to bring out much of the same effect naturally.
The good news is there are several ways to lower cholesterol naturally. Read further to find out how!
Decrease Intake Of Unhealthy Fats!
Please note that not all fats are unhealthy. It is the trans fats that you have to ban in your food. They raise your LDL (Bad Cholesterol) and decrease your HDL (Good Cholestero), consequently multiplying the chances of stroke and heart disease.
Carefully read the labels next time you go grocery shopping. It is difficult to avoid them because they form the main components of all yummy foods-baked chips, junk food etc. But you’ve got to take steps to remain healthy and disease-free.
Change Your Breakfast To Oats
If you are striving to lower your cholesterol naturally, without medications, simply switch your breakfast to oats. 2 grams of serving can lower LDL in only 6 weeks. How does this happen? The key is the component beta-glucan in oats which absorbs the LDL later excreted by the body.
Drink Orange Juice
In a study conducted, it was concluded that by drinking 3 glasses of freshly squeezed orange juice a day, your LDL levels can decrease and HDL levels can increase.
Exercise to Lower Cholesterol
Exercise can help you lower your risk of heart disease by helping you lose weight. When you are overweight, the LDL numbers in your body tend to shoot up. LDL is the kind of lipoprotein that is linked to heart disease.
Eat More Polyunsaturated Fats And Monounsaturated Fats
These are considered to belong to the class of “healthy” fats. They are usually derived from plants, some common examples include sunflower oil, peanuts and canola oil. Fatty fish (such as tuna, herring, mackerel, trout and salmon), nuts and avocados are also crammed with these healthy fats. They help control cholesterol by lowering levels of LDL in the blood.
Eat More Fruits And Vegetables
The heart-healthy list spans the color spectrum- red tomatoes, carrots, leafy greens, plums, blueberries and strawberries-all are great for lowering cholesterol naturally. These sources contain fiber that helps lower cholesterol and cholesterol-blocking molecules, known as sterols.
Remember To Count Your Calories
Know that all fats, whether the good or bad, have 9 calories per gram, which makes it about a 100 calories per tablespoon. It is integral to keep an eye on your calories, especially if you are looking forward to lose weight.
Lowering your cholesterol levels naturally really isn’t much of a trek. You do not have to starve yourself, just eat the right things in the right amount!