Tips to control cholesterol levels naturally
One of the leading causes of death worldwide is cardiovascular diseases. It is said to claim a life every 42 seconds. And the top factor contributing to heart ailments is high levels of cholesterol. High cholesterol level is usually a result of inadequate nutrition with lack of exercise. A slight change in diet habits and adopting some healthy food on the plate works wonders when it comes to getting cholesterol levels under control.
The diet tips mentioned below not just control cholesterol level, but also strengthens the heart while preventing arterial clogs. Your blood pressure parameters stay on check too. These cardio-vascular conditions get benefited too.
- Atrial fibrillation (irregular heartbeat)
- Atherosclerosis (hardening and narrowing of arteries)
- Coronary heart disease
- Cholesterol oxidation and plaque formation
Take a look at the below diet tips that help in controlling cholesterol levels. These foods will increase HDL (high-density lipoproteins) cholesterol levels or “good cholesterol” and cut down LDL (low-density lipoproteins) cholesterol levels or “bad cholesterol”.
how to reduce cholesterol naturally home remedies
A lipid Profile Medical test done after taking your blood identifies your total, LDL, and HDL cholesterol along with triglycerides The CDC defines the following blood cholesterol levels as healthy.
Only include polyunsaturated fat in your meals. It lowers blood cholesterol. This kind is only found in certain vegetable oils, such as corn oil, soy oil, wheat germ oil, and flaxseed oil. Only buy cold-pressed oil—never, never hydrogenated oil (even partially hydrogenated oil). Never put cottonseed oil into your body.
The very best oils for your health are wheat germ oil and flaxseed oil. Prepare your meals without oil, fat, or grease. Then add a spoonful or two of wheat germ oil or flaxseed oil to the food after it has been dished onto your plate. In this way, you can carefully measure how much you get, and you ensure that the oil was not cooked.
|Below 100 mg/dL||Ideal|
|From 100 to 129 mg/dL||Close to ideal|
|From 130 to 159 mg/dL||Borderline high|
|From 160 to 189 mg/dL||High|
Top 10 Superfruits to lower cholesterol
Cholesterol Can be lower down with Proper diet and daily exercise we have listed down ten super-fruits to normalize cholesterol.
- Monounsaturated oils lower cholesterol faster than low-fat diets do, and the type they selectively lower is the bad LDL.
- Do not eat fried food, fatty food, meat, or vegetable loaves, etc.
- Do not eat processed or junk food. Do not eat regular peanut butter.
- The peanut oil has been taken out, and cheap, hydrogenated oils (sometimes lard) is put in its place. Only buy peanut butter from a health food store.
- You can open the lid and smell the difference. Learn how to smell good food.
- Do not eat corn chips, crackers, and other snack foods.
- Eggs contain a lot of cholesterol (275 mg per egg), yet studies reveal that, in most people, they do not appreciably raise cholesterol levels.
- Eat more fruit and beans. Both have pectin, which surrounds cholesterol and takes it out of the body. Pectin is in all kinds of beans and fruit. Carrots also help lower cholesterol, because of their pectin content. Cabbage, broccoli, and onions also have calcium pectate.
- Oat bran lowers cholesterol in the same way that pectin does it. Make oat bran muffins, and eat one or two every day. Oatmeal is also effective.
- You need 6 grams of soluble fiber every day. Corn and wheat bran are also useful.
- Fresh garlic lowers cholesterol, but not cooked or deodorized garlic. It is said that Kyolic may also lower cholesterol.
- Psyllium seed also lowers cholesterol.
- Exercise does it too. Vigorous exercise raises HDL and lowers LDL levels.
- Do not drink coffee, use tobacco, or drink. Avoid drugs of all kinds.
- Here are other things found to lower cholesterol: barley, spirulina, lemongrass oil, and activated charcoal.
- Vitamins C, E, and niacin also lower cholesterol, along with calcium.
- At least 30 minutes of walk daily is necessary to lower down cholesterol.
- Do not take stress Be positive to keep yourself busy.
- Avoid sitting for long hours.
- Walk at least 10-15 minutes after each meal so that its food digest well and do not add more fats in your blood.
- Eat At least one cup of Beans daily.
- Dry Fruits helps to lower down cholesterol.
A study published in 2010 in the Journal of Nutrition found that eating soy daily and adding it to your diet to replace foods high in saturated fats can help lower LDL cholesterol by nearly 8 to 10 percent.
Include More tomatoes in meals
A 2011 Meta-analysis of studies published in the journal maturity revealed that consuming 25 milligrams of lycopene the antioxidant that gives plants their red pigment daily can reduce LDL by about 10 percent.
Magnesium intake should be Increased
A high cholesterol level has often been associated with magnesium deficiency. Magnesium is abundant in Statin that controls two enzymes responsible for the production of higher levels of cholesterol. Foods high in magnesium content – almonds, cashews, walnuts, peanuts, tofu, millet, rye, and dark chocolate.
Vitamin C is an excellent option to reduce bad cholesterol. A clinical study has shown that an increase in Vitamin C intake has significantly decreased LDL cholesterol and triglyceride concentrations. Foods high in Vitamin C content – Cabbage, cauliflower, broccoli, sweet potatoes, kiwi, papaya, pineapple, strawberries, and citrus fruits.
These are great to be included in the everyday diet (in moderate amounts) when it comes to maintaining the right cholesterol level. It also prevents clogged arteries. A precise clinical study conducted with 24 adults having high blood cholesterol concluded that a rich monounsaturated fat diet increased their HDL (good cholesterol) by 12%. These are healthy fats as they decrease the LDL cholesterol levels and harmful oxidation while increasing HDL levels. Foods are rich in monounsaturated fat content – Canola Oil, Olive oil, cashew nuts, walnuts, almonds, hazelnuts, pecans, and avocados.
These are also known to reduce bad LDL cholesterol, thereby reducing heart disease risk. There have been quite a few studies where saturated fats diet has been replaced by polyunsaturated fats to see the results. One such study involved a group of 115 adults whose saturated fats diet got replaced by a particular diet rich in polyunsaturated fat for eight weeks. By the end of the research, the LDL cholesterol levels were reduced by 10%.
Polyunsaturated fats Foods are rich in polyunsaturated fat content – Omega-3 fatty acids found in seafood and fish oil supplements.
Gluten-free whole Grains
These are a winner when it comes to reducing cholesterol levels naturally. It is already known that whole grains reduce cholesterol levels while improving heart health. But gluten, usually present in whole grains, have inflammatory properties that irritate the gut lining. The safest bet is to opt for a gluten-free diet comprising of brown rice, quinoa, amaranth grain, or millet.
Fish is an excellent natural source to maintain cholesterol levels. Good fats are found in fish like mackerel, tuna, trout, herring, salmon, bluefish, sardines as they are rich in omega-3 fatty acids. Consumption of these fish reduces triglycerides and prevents the development of any cardiovascular diseases.
But if you don’t eat fish, pop in a fish oil capsule every day. These supplements are rich in EPA and SHA (types of omega-3 fatty acids). If clams are your thing, you are in for something good. These are rich sources of sterols and prevent your body from absorbing cholesterol.
Green tea is rich in Catechin and anti-oxidants are excellent natural sources to lower LDL cholesterol levels. It boosts the production of HDL or high-density lipoprotein that is good cholesterol.
Orange juice has multiple health benefits. Lowering unhealthy cholesterol levels is one of its essential functions. A study conducted on a group of participants found out that having three glasses of orange juice a day increased HDL levels by 21% while reducing the LDL/HDL ratio by 16%.
A glass of freshly squeezed orange juice every day will prevent the development of LDL cholesterol levels.
It is believed to have positive effects on lowering cholesterol levels. There was a study conducted on rats to test the impact of coconut water on cholesterol. After a certain period, it was found that there was a significant fall in the levels of blood cholesterol and triglycerides.
Fruit & Herbal Juices
Relaxes the artery muscles preventing the formation of arterial plaque. This, in turn, regularises blood flow to the heart, thereby reducing blood pressure and cholesterol levels.
Sip on a glass of juice every day. Sauce made from cucumber, beetroot, basil, wheat-grass, or carrot is highly beneficial in controlling high cholesterol.
Being rich in plant sterol and fibers, Nuts are an excellent natural option to lower high cholesterol levels. These crunchy bites can be savored at any time of the day. Walnuts, almonds, peanuts, hazelnuts, pistachios, pecans & other nuts and seeds are found to have beneficial effects on cholesterol levels. However, walnuts need a special mention as these nuts are the best source to lower cholesterol and triglyceride levels.
Oatmeal works like real magic when it comes to being healthy. It is a rich source of soluble fiber that lines the intestine like a gel preventing the absorption of unhealthy fats from food. Eat about 1 1/2 cups of oatmeal a day to reduce LDL levels by up to 24%.
Coriander seeds have a lot more health benefits that can be imagined. A 1999 study showed that a high level of antioxidant enzymes in dry coriander seeds triggered its ability to improve cholesterol and lips levels. It reduces LDL levels and triglycerides while increasing levels of HDL cholesterol. How can you use coriander seeds to improve your cholesterol levels? Boil a cup of water with about two tsp. of coriander seed powder. Strain and drink the power concoction twice a day.
Garlic is another natural source to nip down harmful cholesterol levels. Add a few cloves of garlic to your diet daily to lower cholesterol.
Avoid these foods to control Cholesterol
Foods with added sugar and refined carbs mess with the cholesterol ratio. It decreases the levels of good cholesterol in the blood. Too much of alcohol, caffeine, and trans-fats only adds to LDL cholesterol levels.
Eat Cocoa chocolate
A meta-analysis in the American Journal of Clinical Nutrition found that cocoa consumption lowered LDL cholesterol by more than 5 mg/dl in people at risk of heart disease.
Oats and Barley
- The soluble fiber that oats and barley contain called beta-glucagon is particularly powerful with at least 3 grams of soluble fiber; every day can lower LDL and total cholesterol by 5 to 10 percent.
- Mix Beans is delicious for cholesterol Beans to lower cholesterol, including LDL.
- Avocado Fruit Avocado Raises HDL and lowers LDL cholesterol levels.
- The Best ingredient for cholesterol Garlic, Garlic Reduces Cholesterol, and prevents blood clots.
Onion lowers bad cholesterol
Adding Onions in your daily meals will lower cholesterol and prevents blood clots as well as helping treat bronchitis ASTHMA, ounces of gout, and for reducing blood sugar because of its potent diuretic and Antibacterial powers.
Nuts Protect Heart health
ounces of nuts a day can slightly lower LDL by as much as 5% nuts have additional nutrients that protect the heart in another way.
Almonds are rich in fiber
The heart-healthy monounsaturated fats, polyunsaturated fats, and fiber contained in almonds which help raise good cholesterol HDL and reduce the bad LDL. A 2011 study published in Nutrition Review found that Eating almonds help lower LDL cholesterol, a primary target for coronary disease prevention, by 3 to 19 percent. Also, a 2015 study published in the Journal of American Heart Association states that daily almond consumption may be a simple dietary strategy to prevent the onset of cardio-metabolic diseases.
Heart ailments and high cholesterol also come from a family history of these diseases. Old age also is considered another factor. Keep your cholesterol levels on the check at regular intervals and go for tests and follow-ups with a cardiologist. Find the Best Cardiologists near you and Book an Appointment Online.
Kiwi Protects the heart and prevents cardiovascular diseases. Kiwi Protects from cardiovascular diseases and lowers bad cholesterol levels helps manage blood pressure boosts the immune system helps out clean toxins from the body.
Avocado Contains monounsaturated heart-healthy fats AvacadoContains Monounsaturated Fats which helps to make the heart more healthy and reduces cholesterol from the body and keeps the blood pressure normal.
Walking is heart-healthy
Walking is more than exercise it is the way of meditation that reduces cholesterol improves functions of the lung and heart.