You’ve all heard about cholesterol and how it may be harmful to your health. It raises the chances of developing heart disease and having a heart attack! But you have come here to know about 6 Natural Ways to Lower Cholesterol and lead a healthy life.
There are 2 Different Types of Cholesterol:
First: Bad cholesterol, you may see it mentioned as LDL in your health reports. High levels of bad cholesterol cause cholesterol deposits in blood vessel walls, which can lead to blocked arteries, strokes, heart attacks, and renal failure eventually.
The second one is: Good cholesterol, referred to as HDL. It aids in the transport of cholesterol away from vessel walls and prevents damage.
On the other hand, we need specific good cholesterol levels because it is essential for us to carry few functions in our body.
Here Are Some Effective Natural Ways To Lower Cholesterol, Fat, and Extra Weight.
Garlic’s allicin plant component may help decrease bad cholesterol and other risk factors for heart disease. One can take 2 pods of raw garlic every day. You can either have it plain or grate onto your meal.
Beans, peas, and lentils are high in plant-based protein and fiber that can help decrease bad cholesterol.
Avocados are high in monounsaturated fatty acids and fiber, both of which are beneficial to the heart and reduce cholesterol.
Nuts are high in fiber and cholesterol-lowering fats. You may start consuming 3 pieces of almonds + 2 walnuts + 5 pistachios every day! Sticking to the quantity is important though.
Fish lovers here’s good news, Fatty fish contains a high concentration of omega-3 fatty acids and has been associated with a lower risk of heart disease and stroke.
Dark Chocolate and Cocoa:
Dark chocolate and cocoa include flavonoids that can help reduce blood pressure and bad cholesterol while increasing good cholesterol. You may have a small piece 2-3 times/week.
Green Leafy Vegetables:
Every dietitian focuses on leafy greens. Here’s why – Carotenoids, such as lutein, found in dark leafy greens have been associated with a decreased risk of heart disease and stroke!
Substituting soybeans or soy protein for other proteins has been found to reduce LDL cholesterol and triglycerides, therefore preventing heart-related disease.
You may include Soy foods like tofu, tempeh, soy milk, soy yogurt, edamame, soy nuts 2-3 times/week.
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EAT SOLUBLE FIBER
Soluble fiber feeds helpful organisms in the stomach and intestines and is especially efficient at lowering total and LDL cholesterol. Soluble fiber is found in a variety of foods like oat bran, barley, psyllium seeds, flaxseed meal, apples, citrus fruits, lentils, and beans.
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SAY NO TO BAKERY PRODUCTS
Trans fats are unsaturated fats that spike the levels of bad cholesterol. Hence, the doctors and dietitians ask you to stay away from fattening spreads, pastries, cookies, and all sorts of bakery products!
The fats in these may also decrease your good cholesterol by 20%.
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Physical activity is beneficial for lowering cholesterol.
Aerobic exercises strengthen the heart muscles. It also raises blood levels of good cholesterol, creating a more favorable ratio of good cholesterol to bad cholesterol which ultimately decreases the risk of heart diseases!.
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If you are a smoker, listen carefully!
Smoking raises harmful lipoproteins, lowers good cholesterol, and impairs the body’s capacity to transfer cholesterol back to the liver for storage or breakdown.
It also enhances endothelial damage, increases heart rate and blood pressure, constricts blood vessels, and promotes thrombus formation.
BUT the good news is…. These effects can be reversed by quitting smoking!
So decide firmly and figure out ways to quit. You may also seek help from the medical team.
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ALCOHOL IN MODERATION
Excessive alcohol consumption damages the liver and raises the chance of dependency.
Moderation is better!
If you are at a party or boozing with your friends, make sure you are being mindful. Your health is more important than a couple of drinks.
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