High Cholesterol can lead to the risk of heart disease. Hence, it is essential to manage your cholesterol level. But is it neccessary to rely on the medicines.
Is it possible to lower the cholesterol without medication. The answer is YES. You can lower cholesterol without medication? In this article, we are going to discuss about it. So Keep reading.
What is High Cholesterol and How Does it Affect the Body?
High cholesterol is when we eat too many fats and have that fatty substance (called cholesterol) in our blood. It happens because we eat fatty foods and because of lack of exercise and it can cause heart problems such as heart stroke or even heart attack.
There are two types of cholesterol. LDL(low-density lipoproteins) and HDL(high-density lipoproteins) levels.
LDL is also called as bad cholesterol because high low density lipoproteins tends to build cholesterol in arteries. Whenever we eat meat, fish or other non-vegetarian food, our cholesterol rises, which can lead to heart problems. However, vegetarian diet prevent this problem.
In addition to this, HDL is called as a good cholesterol which absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body. So it is clear from here that we need to focus on HDL i.e; Good Cholesterol.
Please Keep in mind that some amount of cholesterol is necessary for the body as it is used to build cell membranes and also to make certain hormones such as testesterone and oestrogen.
Now, let us discuss 4 effective ways that helps to naturally lower cholesterol.
4 WAYS THAT HELPS TO LOWER CHOLESTEROL
1. Eating a Healthy, Well-Balanced Diet
A vegetarian diet can help to lower cholesterol levels faster than non-vegetarian diet.
A vegetarian diet is rich in plant-based foods, which are low in saturated fat and cholesterol.
Vegetarian diets are low in total fat and saturated fat, and also high in fiber. A quality vegetarian diet can help you lower cholesterol, protect your heart and provide all the necessary nutrients. It has been found that people who consume vegetarian diet have lower cholesterol levels than those who consume non-vegetarian diets.
Vegetarian diet lowers LDL.
FOODS THAT LOWERS CHOLESTEROL
While there is no magical food that will single-handedly reduce your cholesterol, there are certain foods that can help. According to the Harvard Medical School, making wise food choices can lower unhealthy LDL cholesterol by up to 10 percent.
- Fiber-rich foods such as oatmeal, kidney beans and Barley
- Fruits such as apples and pears.
- Vegetables such as Brussels sprouts.
- Dry fruits such as Walnuts and Pistachios
- Legumes such as kidney beans and chickpeas
- Healthy Fats
So, Eating an array of whole grains, nuts and legumes, fresh fruits and vegetables, plus healthy fats can lead to better triglyceride and LDL cholesterol numbers. According to the Centers for Disease Control and Prevention (CDC), lowering cholesterol is an important step in reducing your risk of developing heart disease. Get ready to start eating your way to a healthier heart and a lower cholesterol number!
2. Exercise and Physical Activity
Engage in any physical activity for at least half an hour such as Exercise, Cycling, Walking , Jogging or Swimming (any outdoor sport will also do).
While it can feel intimidating to start exercising when trying to lower cholesterol, it’s worth the effort. Exercise provides many benefits to our physical and mental health, and when done regularly, is a great way to reduce cholesterol.
Exercise helps increase HDL (good) cholesterol and lower LDL (bad) cholesterol.With the right plan, you can make exercise an integral part of your routine, so you can start feeling the benefits of your hard work.
Let us know what exercise tips have helped you in the comments below.
3. Stress Reduction
It’s common for people to experience stress that can lead to an increase in cholesterol levels; however, there are ways to reduce stress such as meditation, deep breathing exercises, yoga, or spending time on hobbies you enjoy.
Reducing stress is essential for lowering cholesterol levels. There are many lifestyle modifications, natural remedies, and healthcare provider treatments available to help reduce stress, many of which can significantly lower cholesterol levels.
4. Lifestyle Changes
Monitor your cholesterol levels regularly through blood tests.
Consult with a healthcare professional to assess your risk factors and create a personalized plan for managing cholesterol levels naturally.
CHOLESTEROL TEST:- By making some changes in your eating habits, you can lower cholesterol down. We can measure our cholesterol level by doing a blood test called a lipid panel or lipid profile. We need to fast for 9 to 12 hours before our lipid panel.
Reduce your cholesterol by reducing the intake of fatty foods, especially saturated fats. When you eat more saturated fats, your cholesterol level rises and it increases your risk of heart disease. At room temperature, saturated fats, such as butter, the fat in meat, and coconut oil, are usually hard.
Saturated fats are found in ghee, cakes, biscuits, etc. Unsaturated fats are liquid type such as olive oil.
SOME DIETARY CHANGES THAT MIGHT HELP
- Instead of coconut oil, go for olive oil.
- Eat oats in the breakfast.
- Do not skip breakfast.
- Eat eggplant and okra in the meal.
- Include fruits such as apples, blackberries, raspberries, strawberries, grapes and citrus fruits.
- Eat popcorn instead of chips
- Eat quinoa flakes instead of other cereals.
- Include beans, nuts and seeds in your diet
- Drink more water.
CONCLUSION:-
By making healthy lifestyle changes and incorporating some natural remedies, you can effectively lower your cholesterol levels without having to rely on medications.
Only the thing you cannot control is genetics or family history.
Eating a balanced diet, engaging in regular exercise and physical activity, reducing stress levels, and making lifestyle changes to manage cholesterol are all key components in improving your overall health and reducing your risk of heart disease.
Take action today and start incorporating these natural methods for lowering your cholesterol levels. If have you enjoyed this article, please consider leaving a comment below. Your feedback is very important to us.
