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How To Control Your Cholesterol

Use Polyunsaturated Fats Especially Omega

HOW TO CONTROL CHOLESTEROL NATURALLY |NUTRITIONIST SHINY SURENDRAN | JFW

Polyunsaturated fats have multiple double bonds that make them behave differently in the body than saturated fats. Research shows that polyunsaturated fats reduce LDL cholesterol and decrease the risk of heart disease.

For example, one study replaced saturated fats in 115 adults diets with polyunsaturated fats for 8 weeks. By the end of the study, total and LDL cholesterol levels were reduced by about 10% .

Polyunsaturated fats also may reduce the risk of metabolic syndrome and type 2 diabetes.

Another study changed the diets of 4,220 adults, replacing 5% of their calories from carbohydrates with polyunsaturated fats. Their blood glucose and fasting insulin levels decreased, indicating a decreased risk of type 2 diabetes .

Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. Theyre found in seafood and fish oil supplements. Especially high amounts occur in fatty fish like:

  • salmon
  • deep sea tuna like bluefin or albacore
  • shellfish , including shrimp

Other sources of omega-3s include seeds and tree nuts, but not peanuts.

summary

All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes. Omega-3 fats are a type of polyunsaturated fat with extra heart benefits.

Trans fats are unsaturated fats that have been modified by a process called hydrogenation. This is done to make the unsaturated fats in vegetable oils more stable.

The resulting trans fats are not fully saturated and are called partially hydrogenated oils .

Natural Ways To Lower Your Cholesterol Levels

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Cholesterol is made in your liver and has many important functions. For example, it helps keep the walls of your cells flexible and is needed to make several hormones.

However, like anything in the body, too much cholesterol creates concerns.

Like fat, cholesterol does not dissolve in water. Instead, to move around the body, it depends on molecules called lipoproteins. These carry cholesterol, fat, and fat-soluble vitamins in your blood.

Different kinds of lipoproteins have different effects on health. For example, high levels of low-density lipoprotein results in cholesterol deposits in blood vessel walls, which can lead to (

  • heart attack
  • kidney failure

In contrast, high-density lipoprotein helps carry cholesterol away from vessel walls and helps prevent these conditions (

Ditch The Fizzy Drink

Instead of drinking sugary fizzy drinks, drink water. Sugary drinks contain lots of refined sugar, which is bad for your heart and overall health. Another bonus tap water is free!

If you would like a cholesterol test or have any questions or concerns about your heart health, please contact your GP or healthcare provider for advice.

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Red Wine For Bad Cholesterol

Does red wine lower bad cholesterol? Red wine can boost good cholesterol levels by 15%. Red wines contain polyphenol antioxidants. If you are good with alcohol, you can drink two glasses of wine a day to reduce cholesterol in your body.

If you are not in favor of drinking alcohol, you can go for grape juice, which is equally beneficial in lowering higher cholesterol levels.

Foods Rich In Unsaturated Fats

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Cutting down on saturated fat and replace some of it with unsaturated fats is great way to lower your cholesterol. Foods which contain unsaturated fats include:

  • vegetable oils such as olive, sunflower, corn, rapeseed, nut and seed oils
  • avocado, nuts and seeds
  • fat spreads made from vegetable oils, such as sunflower and olive oil
  • oily fish

Oily fish are a good source of healthy unsaturated fats, specifically a type called omega-3 fats. Aim to eat two portions of fish per week, at least one of which should be oily. A portion is 140g, but you could have two or three smaller portions throughout the week. Tinned, frozen or fresh all count e.g. salmon, sardines, pilchards, trout, herring and mackerel.

Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat.

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Eat To Lower Your Cholesterol

Cholesterol isnt all bad news. Follow these tips to lower your cholesterol, the natural way.

Chances are, youve heard a thing or two about cholesterol. Having high blood cholesterol is a risk factor for developing heart disease.

But did you know that you can reduce your cholesterol level by making smart food choices? Its true!

Cholesterol clarified

Before we get to the details, lets be clear on what were talking about. For years, cholesterol has had a bad rep that it doesnt really deserve. The truth is, we need cholesterol to function. Your body makes most of the cholesterol it needs. The rest comes from foods you eat.

Heres the important thing: Dietary cholesterol found in meat, poultry, eggs and dairy products has less impact on increasing your blood cholesterol level. Foods that contain lots of saturated fat are the true culprits.

Now heres how to make nutritious choices to lower your blood cholesterol.

Keep eating simple

In the last 20 years, the rules on healthy eating have shifted. Super restrictive diets arent sustainable or the healthiest choice. Rather than zeroing in on a single nutrient, nutrition research shows the quality of your diet matters more. A diet filled with the right portions of whole, unprocessed foods can help decrease heart disease and stroke. What does that look like? For a healthy, balanced eating plan:

Cook at home
Choose more fibre

Each of these options will provide you with two grams:

  • ½ ripe avocado

How Often Should I Have My Cholesterol Tested

Adults should have their blood lipids measured every 5 years, starting at 45 years. Aboriginal and Torres Strait Islander people should start lipid blood tests at 35, because on average heart and blood vessel disease such as heart attacks and stroke happen 10 to 20 years earlier in Indigenous people.

All Australians in these age groups are eligible for a regular 20-minute heart health check with their doctor. This checks your blood pressure, cholesterol and blood sugar levels. Your doctor can then assess your risk of having a heart attack or stroke in the next 5 years.

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Recommended Diet To Control Cholesterol Level

We went through many case studies when looking for the best diet that controls cholesterol levels. In doing that, we came across the DASH diet and created a case study where this diet helped in controlling blood pressure which is one of the common causes of high cholesterol levels. Also, the diet is highly recommended by nutritionists and health coaches.

How Is Cholesterol Measured

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Most people with high cholesterol feel perfectly well and often have no symptoms. The best way to find out if your cholesterol is high is to have a blood test .

Visit your GP to determine whether you need to lower your cholesterol level and what action to take.

GPs can also do a heart health check, that calculates your heart disease and stroke risk.

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Will Stopping Smoking Lower My Cholesterol

If you’re a smoker you might already know you should stop if you have high cholesterol. Smoking increases bad cholesterol and lowers good cholesterol, increasing your risk of heart attacks and stroke.

These services will be able to give you useful advice on how to deal with cravings and gradually stop smoking.

Find out more about what smoking does to your body.

Triglycerides In Your Blood

In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.

When you eat, your body converts any extra energy it doesnt need right away into triglycerides.

Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.

If you regularly eat more energy than you need, you may have high triglycerides .

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Eat More Plant Sources Of Protein

Excellent plant proteins include beans all beans, like lentils, red beans, pinto beans, and soybeans. Rather than raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol.

Beans also help reduce blood sugar and insulin levels, and may even lower cancer risk.

Cholesterol And Healthy Eating

What is Cholesterol and How to Control it

What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. Try to eat a wide variety of foods from each of the five food groups. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.

The Heart Foundation recommends:

  • Plenty of vegetables, fruits and wholegrains.
  • A variety of healthy protein sources , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure it is lean and limit to 1-3 times a week.
  • Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties.
  • Healthy fat choices nuts, seeds, avocados, olives and their oils for cooking
  • Herbs and spices to flavour foods, instead of adding salt.

Also, be mindful on how much you are eating and whether you are filling up on unhealthy foods. Portion sizes have increased over time and many of us are eating more than we need which can lead to obesity and increase our risk of cardiovascular disease.

Ideally, a healthy plate would include servings of ¼ protein, ¼ carbohydrates and ½ vegetables.

Serving size can vary depending on age, gender and specific nutrition needs.

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How Can I Lower My Cholesterol By Making Lifestyle Changes

You can lower your cholesterol levels by making lifestyle changes, and through taking medicines if that’s what your doctor advises. Some people will only need to improve their lifestyle and diet to get their cholesterol to a safe level. Others may need to take cholesterol-lowering medicines, as well.

Nitric Oxide And Brain Blood Flow

Nitric oxide is often discussed in research when it comes to exploring ways to increase blood flow to the brain. Its a specifically critical topic for those that battle brain related challenges. As a signaling molecule, nitric oxide works as an important cell communicator helping brain cells speed up communications between each other. People who battle with brain related challenges show reduced production of nitric oxide from neurons in the brain.

Nitric oxide is involved in the signaling pathways that help the brain get the oxygen and nutrients it needs. Those processes are:

  • Autoregulation – the ability for organs to maintain blood flow at a near constant rate
  • Neurovascular Coupling – enables the adequate delivery of oxygen and nutrients to neurons in the brain

When there is a reduction of oxygen levels in the body, nitric oxide is the mediator that helps signal an increase of oxygen is required by the brain.

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How To Lower Cholesterol And Triglycerides

Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones.

Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range.

This article covers how triglycerides and cholesterol affect your health and how you can lower them naturally.

Exercise Regularly And Lead An Active Lifestyle

How to control your cholesterol at home

Regular exercising is good for your heart and can protect you from heart diseases by increasing blood circulation. This raises your oxygen levels and keeps your cholesterol levels well under control. Maintaining an active lifestyle can lower your triglyceride and blood pressure levels too. Go for a 30-minute walk daily to increase HDL and lower LDL cholesterol levels in your blood.

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Exercise Drives Blood Flow To The Brain

As an aerobic organ, the best exercise for the brain is cardio. Exercise is often used as a means to lose weight and keep the body fit and healthy. However, another important benefit of exercise is that it helps increase blood flow all over the body, including the brain.

Exercise moves blood by contracting the muscles in different parts of the body, which helps the blood surrounding these muscles move back to the heart, which then pumps this blood to the rest of the body. An organ that benefits particularly from this is the brain, which is in need of oxygenated blood at all times. Exercise pumps more of the oxygenated blood the brain requires to function optimally.

Those who participate in regular exercise are more likely to get the advantage of healthy blood flow to the brain compared to the individuals who don’t exercise. One form of movement which is often recommended by experts is to move the arms and legs on one side of the body vigorously for a few minutes, as it helps boost up the blood flow of the opposite side of the brain.

Spinach For Bad Cholesterol

Spinach also reduces the risk of heart stroke. It contains vitamin E. Spinach is loaded with lutein, preventing the cholesterol from getting attached to the arterial walls.

You can eat spinach raw. Put the spinach leaves in the microwave and eat it with white bread. This is an easy and effective remedy to treat bad cholesterol

So there are the best home remedies for high cholesterol levels. Now lets head to some important things to add to your routine to lower down the cholesterol level easily.

  • Divide your meals into smaller meals and eat small meals in a day.
  • Avoid smoking as much as possible.
  • Start working out to maintain a healthy weight.
  • If alcohol works, add a glass of wine after your dinner.
  • Avoid eating food with higher fat.
  • Ignore butter and dairy foods.
  • Start eating healthy fruits as much as possible and opt for vegetables.

Also Read: How to Prevent Heart Disease and Stroke

With age, we start to face many health issues as this body is not immortal is gets older by time, and it takes proper care to maintain the health of this gods gift.

Age cannot be controlled, but we can live a healthy life at any age with just simply taking some precautions and bringing these home remedies into your routine.

These remedies are safe to fix bad cholesterol, and 100% natural to use. There are no side effects, and they dont cost you as much as the medicines do.

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Apple For Bad Cholesterol

Can apples help lower cholesterol? Full of flavonoids, apple is one of the best simple home remedies for high cholesterol levels. You can keep enjoying this fruit and keep your lungs healthy. This fruit is rich in pectin and contains natural antioxidants known as flavonoids. Also, The skin of an apple is full of fiber.

I suggest eating fruits with their skin. Other fruits like grapes, pomegranate oranges also decrease cholesterol levels in our body as they are enriched with fibers.

You Can Begin To Reduce Your Bad Ldl Cholesterol Naturally By Making A Few Simple Changes In Your Diet

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If your cholesterol is creeping upward, your doctor has probably told you that diet and exercisethe traditional cornerstones of heart healthcould help to bring it down. And if you’d prefer to make just one change at a time to lower your cholesterol naturally, you might want to begin with your diet. A major analysis of several controlled trials involving hundreds of men and women found that dietary changes reduced LDL and total cholesterol while exercise alone had no effect on either.

The people in the studies followed a variety of diets, from Mediterranean to low-fat to low-calorie. However, the most effective diets substituted foods with the power to lower cholesterol for those that boost cholesterol. According to Kathy McManus, director of the Department of Nutrition at Brigham and Women’s Hospital, eating with your LDL in mind doesn’t have to be an exercise in self-deprivation. While you may have to say goodbye to a few snacks and fast foods, you can replace them with others that are equally satisfying. “You don’t have to follow an all-or-nothing approach. It’s really a matter of common sense,” she says. She suggests a few ways to start getting your cholesterol under control and keep it normal.

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  • Research health conditions
  • Prepare for a doctor’s visit or test
  • Find the best treatments and procedures for you
  • Explore options for better nutrition and exercise

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Turmeric For Bad Cholesterol

Turmeric is used for its antiseptic properties. In old times turmeric was used to heal wounds, but you can also use turmeric to lower your cholesterol level. Turmeric cuts down the plaque on the arterys walls.

Easy steps

The easiest way to do it is by adding turmeric powder to your daily food and vegetables. This will maintain the supply of this amazing herb for your cholesterol problems.

Alternatively

  • Boil a minimal amount of water.
  • Add a half tablespoon of turmeric powder to it.
  • Now add two tablespoons of cooked mashed eggplants to it.
  • Spread this paste on wheat bread and eat it after the meals.

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