Natural Ways to Lower Cholesterol

Cholesterol which is considered ‘bad’ for our health is the LDL (low-density lipoprotein) cholesterol. This one, when catches a rapid growth in the blood, it oxidizes and creates plaque. This is turn, makes the blood vessels impregnated with calcium salts and thus, increases the risk of heart disease and stroke. LDL should remain under 130 mg per deciliter. On the other hand, there is also what is known as the ‘good’ cholesterol in the body which helps in getting rid of the LDL. It is the HDL (high-density lipoprotien) cholesterol and should remain over 60 mg per deciliter. Learn more on normal cholesterol levels.

Natural ways to lower cholesterol are specially beneficial for people who are not recommended to take certain kinds of drugs; due to their age, medical history or the like. When combined with regular exercise regimen, such natural methods are more than just being good and efficient in lowering cholesterol levels by an appreciable amount. So what are the best natural ways to lower cholesterol? Get it answered by the description below.

Lower your Cholesterol the Natural Way

For anyone who has read something about cholesterol it will not be a new thing to know that there are two kinds of cholesterols that we have in our body. There is LDL or low-density lipoprotein, commonly called ‘bad’ cholesterol and there is HDL or high-density lipoprotein that is also called ‘good’ cholesterol.

When level of LDL increase rapidly in the body, they tend to oxidize and create plaque. This plaque in turn is often responsible for infusing the blood vessels with calcium salts, thereby increasing the chances of a heart attack. It is said that LDL cholesterol levels should remain below 130 mg per deciliter. HDL, on the other hand, is good cholesterol that helps in keeping the levels of LDL in control. Levels higher than 60 mg per deciliter are considered healthy.

High cholesterol levels can result in clogging of the arteries. High cholesterol is also a relatively silent condition wherein a large amount of damage has already been done before it is diagnosed in most cases. The chances of a heart disease or a heart condition also rise considerably due to high cholesterol. While there are many cholesterol lowering drugs that you will be able to find in the market, the side effects of these can be extremely harmful over time. These medications are known to give quick results in controlling high cholesterol levels but almost always leave tell tale signs in the form of side effects.

In addition to that there are people who cannot be given cholesterol medication due to age, medical history or other reasons. For such people too there are various natural ways in which cholesterol can be reduced. While the results may not be as dramatic as those that are generally seen in the case of prescription medicine, the effects are longer lasting and permanent.

Tips to Lower Cholesterol Naturally

There are various natural ways in which you can lower cholesterol. Some of the main methods that you can use to lower your cholesterol levels have been detailed and discussed below.

Diet

The role of diet in controlling and lowering cholesterol levels cannot be undermined. The kind of food that we eat contributes significantly to the amount of cholesterol that our body produces. Here are some tips to ensure that you have a cholesterol friendly diet.

  • Avoid saturated and trans-fat products. Commercial products that are fried or baked may contain a large amount of trans-fat that you consume without realizing. Intake of bagels, doughnuts, cookies and commercially baked wheat flour breads should be kept to a minimum.
  • Refined sugars only add to the cholesterol issue. Try not to consume sodas as they have a large quantity of refined sugar or worse still sugar substitutes.
  • Reduce the amount of meat that you consume and replace it with fiber rich foods like fresh vegetables, fresh fruit and wheat products.
  • Add cholesterol reducing food to your diet. Foods like almonds, olive oil, soy beans, garlic, mushrooms, chili peppers and avocado are known to help in cholesterol reduction.
  • Other foods that also help fight cholesterol are oat bran, apples, flax seeds and kidney beans.
  • Add foods that contain high levels of omega-3 fatty acids so that cholesterol levels can be reduced. Fish like salmon, tuna and sardines contain high concentration levels of omega 3 fatty acids and are therefore good for those who want to control cholesterol levels. Walnuts and canola oil also contain omega 3.
  • Supplements that contain vitamin A,C and E and calcium are also know to help maintain overall health.

Supplements

While medicines have side effects, it does not hurt to use supplements to lend your body a hand in fighting off cholesterol. Supplements that contain guggulipi, policosanol, beta sitosterol or green tea extract have been tested to have cholesterol lowering qualities. In addition to that they have other benefits that help the body stay fit and healthy.

Exercise

No write up on natural ways to reduce cholesterol can be complete without the mention of exercise. While there are far too many benefits of exercise it should suffice to know that a jog, brisk walk, cycling or playing a sport can help you remain fit enough to improve circulation and to prevent the plaque from forming in your blood vessels.

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