How to reduce cholesterol naturally
Diet plays important role in lowering cholesterol. Herein, we will discuss how to reduce cholesterol naturally. Cholesterol is essential and plays a vital role in the normal functioning of the body. However, cholesterol is of two types – good cholesterol and bad cholesterol.
Low-density cholesterol (LDL) or “bad cholesterol” can make plaques in arteries, and High-density cholesterol (HDL) or “good cholesterol” takes away bad cholesterol from the bloodstream. A lipid profile test is performed to detect cholesterol levels. Irregular cholesterol levels increase the risk of heart disease and it affects one in every three individuals. A simple change in lifestyle can help reduce cholesterol naturally.
Below are basic lifestyle changes that you can follow to reduce cholesterol naturally to lower cholesterol without medication:
- Avoid Trans-fats:
Read labels on nutritional products twice to control the diet and help avoid trans-fats. They are “hydrogenated oils” resulting in increasing LDL levels and decreasing HDL levels. They are major offenders when it comes to increased cholesterol levels. Cutting off trans-fats from your diet is the best move.
2. Increase in Soluble Fibre in Diet:
Soluble fiber is good for the digestive system. It promotes probiotic bacteria in the intestine. A low-cholesterol food is high in soluble fiber. It helps in lowering LDL in the bloodstream. It also helps in promoting cardiovascular health.
3. Substituting Healthy Oils in Diet:
Oils and fats are rich in unsaturated fats and raise LDL levels in the blood. Substituting solid fats like butter, margarine, etc., with healthy oils has proven to reduce LDL levels in the blood. The American Heart Association (AHA) recommends using oils that have less than 4 grams of saturated fat per tablespoon (and no trans fats). Swapping solid fats with healthier options like olive oil, grapeseed oil, etc., are easy.
4. Inclusion of Low-fat Dairy Products:
Dairy products are high in saturated fats, but choosing low-fat cheese, milk, and other dairy products decreases LDL. It limits the consumption of unsaturated fats, thereby helps in the management of cholesterol levels.
5. Exercising:
Keeping your body moving around, has a lot of benefits- including managing blood pressure and many other heart-health benefits. Exercising every day results in increased HDL. It not only makes you look good but also feel good.
6. Quit Smoking:
Smoking decreases HDL and increases total cholesterol, along with the risk of other heart diseases.
A combination of diet-workout and other lifestyle changes helps you in managing and controlling cholesterol levels. Start lowering your cholesterol today!
