These Amazing Steps Can Naturally Lower Your Cholesterol

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Cholesterol is a waxy substance that the body uses to make hormones and other important substances. Cholesterol is basically a type of fat essential in the metabolic activities of the body and it also acts as the precursor substance or the raw ingredient for the production of steroids in your body. It is found in egg, meat, poultry and whole-milk dairy products. The cholesterol level in our blood is generally referred to as blood cholesterol. If it is too high it may lead to heart disease and stroke. In general, there are two types of cholesterol – good cholesterol and bad cholesterol. Let’s see what is good and bad cholesterol separately. Good cholesterol is called HDL (High-Density Lipoprotein) cholesterol bad cholesterol is called LDL Low-Density Lipoprotein) cholesterol. LDL harms our cardiovascular system including it makes the blood vessels stiff and also accelerates the elevation of blood pressure and other heart-related problems. HDL cholesterol is good for the heart because it helps lower bad LDL cholesterol in the blood.

The level of cholesterol in our bloodstream is called “blood lipid levels”. High level leads to coronary disease and strokes if not managed well.

There are different ways of lowering cholesterol levels. They are:

Foods to eat

There is no need to follow a low cholesterol diet to stay within the LDL cholesterol range. Here are a few foods that are used to lower cholesterol. 

Olive oil:  loading with heart-healthy unsaturated fats, extra virgin olive oil has been used for a long time to drop the level of bad LDL cholesterol to enhance a healthy heart.

Vegetables: research studies have shown that eating more vegetables is linked with lower LDL cholesterol levels in both men and women. Vegetables are one of the nutrients dense foods, they are rich in minerals, vitamins and fibre which support a healthy heart and low calories.

Nuts: they are rich in fibre and healthy fats. Studies showed that healthy nuts are associated with lower levels of total and LDL cholesterol. It is advisable to include nuts in your breakfast every day.

Seeds: Nutritious seeds like flaxseeds have shown that they reduce the total and LDL cholesterol levels to prevent cardiovascular problems.

Turmeric: Turmeric contains a powerful component called curcumin. Studies have shown that turmeric can reduce the levels of total and LDL cholesterol in the blood. Turmeric can be consumed in the form of turmeric milk or turmeric tea. A pinch of black pepper can be added to the solution to help in the absorption. A glass of 300 ml to 350 ml of turmeric milk or turmeric tea is sufficient for an adult individual.

Garlic: According to the review of 39 studies, consuming garlic regularly for at least two months can lower cholesterol levels to reduce the risk of heart disease. However garlic is added in many dishes, you can also grate little garlic on your breakfast bread and eat it as garlic bread.  

Sweet potatoes: This tasty tuber contains several health-promoting proteins and compounds that shown to decrease cholesterol levels.

Green Tea: Rich in antioxidants and catechins. Drinking green tea can reduce the total and LDL cholesterol. Apart from this, green tea has several benefits from improving brain activities, burning fat effectively, acting as antioxidants thus lowering the risk of many cancers, reducing the problem of bad breath, preventing type 2 diabetes, etc.

Foods to avoid

1. Sugar and refined carbohydrates:  Adding sugar and refined carbohydrates from ultra-processed foods can throw off your cholesterol ratio by decreasing the good cholesterol level in the blood.

2. Alcohol: A glass of red wine per day actually be beneficial for a healthy heart. Heavy drinking can have adverse effects on cholesterol levels.

3. Caffeine: Caffeinated beverages like coffee, tea, soda or energy drinks may cause an increase in cholesterol levels. Limit coffee, tea to 1-2 cups daily.

4. Trans fats: Trans fats can increase LDL cholesterol and decrease HDL cholesterol and boost the risk of coronary heart diseases. It is found in processed foods and pre-packaged baked goods. It is best to cut these unhealthy fats out of the diet and minimize the intake of processed foods.

Exercise:

When it comes to reducing cholesterol levels, getting plenty of physical activity is essential than the modification to the diet. Without fail, exercise must be included in your daily routine. Here are two types of exercises.

Aerobic exercise

Aerobic exercise or cardio workouts are a form of exercise that helps to strengthen the heart and lungs. Studies have shown that aerobic exercise can lower cholesterol levels. Walking, running, cycling are just a few ways to get in your daily dose of cardio. This is the most wanted type of exercise which should be included in your schedule every single day. Obviously, do not attempt when you are ill. Otherwise, aerobic exercise should be performed by every person and this type of exercise not only reduces bad cholesterol levels but also keeps you healthy

Resistance training

Resistance training is a form of physical activity that forces your muscles to contract, building up strength and endurance. Researches have shown that resistance training is beneficial effects on heart health and as well may decrease total and LDL cholesterol. Weight lifting and bodyweight exercises are some examples of resistance training. That can be included in the daily routine.

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