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!
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
A High Cholesterol Level Can Be Fatal
Do not be discouraged if you have carried out a test and discovered that your cholesterol level is spiking.
Luckily for you, there are ways to lower cholesterol naturally.
These effective home remedies have been in use for hundreds of years to return your body to a perfect state.
We have compiled a list of 10 of the most effective home remedies and foods that help lower cholesterol quickly and naturally.
You will discover a change in your cholesterol level within 2 days of undergoing these methods.
Home Remedy For Lower Cholesterol #11 Enjoy Some Garlic
A study published in 2013 analyzed 26 clinical trials and found that garlic was more effective than a placebo in reducing cholesterol levels, specifically total cholesterol and triglyceride levels.
Garlic did not appear to have a significant effect on HDL and LDL. Garlic is also anti-viral, antibacterial and anti-fungal, and may help lower blood pressure and improve liver function.
Fresh garlic packs more punch than cooked. Learn how to grow garlic.
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Five Ways To Lower Your Cholesterol Without Medication
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Cholesterolthe waxy, fat-like substance found in all the cells in your bodycan cause severe health risks if not maintained within healthy levels. High cholesterol can result in heart attack, stroke, and peripheral arterial disease all conditions that can lead to death. While for many patients, statinsprescription medications used to help lower cholesterol levelscan successfully mitigate associated health risks, there are also lifestyle changes that you can make today to start lowering your cholesterol tomorrow. What follows are five such suggestions to help you take the first vital steps toward a healthier, longer life.
1. Reduce Your Consumption of Saturated Fats
Saturated fats can raise total cholesterol levels. Foods high in saturated fats include red meat, full-fat dairy, milk and white chocolate, fatty meats such as lamb, processed meats such as burgers and bacon, butter, lard, fried foods, baked goods, and coconut and palm oils. By decreasing your consumption of foods rich with saturated fats, you can reduce your levels of the bad-for-you low-density lipoprotein cholesterol.
2. Replace Foods High in Saturated Fats with Heart-Healthy Items
3. Move Your Body
4. Swap Your Egg and Sausage Breakfast Sandwich for Oatmeal
5. Boost Your Intake of Foods Rich in Omega-3 Fatty Acids
Work With Your Doctor On A Lower Cholesterol Plan
Lowering your cholesterol doesnt mean going it alone. Your primary care doctor is a helpful partner along your journey.
Your doctor can work with you to create an action plan just for you one that combines diet, exercise and other lifestyle changes to help you lower and manage your cholesterol.
For example, losing weight and quitting smoking can be big helpers for lowering cholesterol. Quitting smoking can raise your good HDL cholesterol levels, and losing weight can lower your bad LDL cholesterol levels significantly.
But these two tasks arent easy. Fortunately, your primary care doctor can be a great resource to help you get started and find practical ways to stick with it. Plus, help with quitting smoking and losing weight may already be covered if you have health insurance.
Whether you want to quit smoking, lose weight or just learn more about how your personal health would benefit from lower cholesterol levels, regular check-ins with your doctor are key. They can also perform cholesterol tests the only way to actually measure cholesterol to check your progress and help you make adjustments based on the results.
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Eating Well + Exercise
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.
All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
Home Remedy For Lower Cholesterol #7 Get A Cat
University of Minnesota Researchers studied more than 4000 people for 10 years and found that cat owners had their risk of heart attack reduced by 30%.
Of course, this tip would probably not be helpful if you are a cat hater like my father-in-law. This may be related to a cat’s ability to purr.
In the article The Cat’s Purr and Sounds That Heal, the author states that The type of frequencies that are found in the cat’s purr are good for healing muscle, tendon, and ligament injuries, as well as for muscle strengthening and toning. They are good for any type of joint injury, wound healing, reduction of infection and swelling, pain relief, and relief of chronic pulmonary disease.
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Try Having One Vegetarian Meal Every Week
Dont let the word vegetarian scare you. By choosing a smartly prepared vegetarian meal, youre hitting multiple cholesterol-lowering goals at the same time, like eating healthier fats and getting more soluble fiber. Plus, many vegetarian meals are just as flavorful and filling as their meaty cousins.
Heres one idea for a low-cholesterol recipe: Try a freshly prepared salad with a sesame vinaigrette and some grilled, spiced tofu. For dessert, add some fresh blueberries, strawberries and oats to low-fat vanilla yogurt.
The key here is to build up a routine, like making every Tuesday night vegetarian night. Once that becomes the norm, try expanding to different nights, or add a weekly vegetarian lunch, too. You can also be flexitarian by just eating smaller portions of meat. Over time, these modifications can really add up and pay off.
Change The Way You Eat
One of the contributing factors in the development of high blood cholesterol is a diet high in saturated fat, which is a form of fat typically found in foods that come from animal sources, including beef, pork, poultry, and dairy products like cheese and milk. Saturated fat can also be found in processed food and snacks like chips, cookies, and doughnuts.
To cut out saturated fat and eat in a way that will help lower your LDL cholesterol levels, switch to a plant-based diet filled with fruits, vegetables, and whole grains. The Mediterranean diet is one such plant-based diet thats rich in nutrients and phytochemicals. The diet includes healthy fats such as olive oil and fish, but plant-based foods make up the bulk of each meal. Red meat is limited to no more than a few times a month. This diet originated in countries surrounding the Mediterranean Sea, where theres significantly lower incidence of heart disease.
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Orange Juice For Bad Cholesterol
Orange Juce naturally reduce bad cholesterol. Orange juice is rich in vitamin c and flavonoids. Drinking two glasses of plant sterol-fortified orange juice per day can lower the cholesterol level by up to 11% of the total.
You do not need to make plans to lower your cholesterol levels drink two glasses of sterol-fortified orange juice per day, and you will see a gradual increase of good cholesterol and a decrease in bad cholesterol levels.
So load up your kitchen with orange juice and make it a habit to drink at least 750 ML of orange juice in a day if your medical reports are showing your cholesterol level higher than the normal range.
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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Increase Your Garlic Intake
Garlic is a storehouse of nutrients. Among the nutritional compounds in garlic are vitamins, minerals, amino acids, and organosulfur compounds. The sulphurous compounds in garlic are responsible for the therapeutic benefits of garlic. Also, they can help to lower your cholesterol levels.
Plus, garlic intake monitors your blood-pressure levels and increases your count of antioxidants.
Chew 1-2 garlic pods per day to enjoy its goodness.
Add These Foods To Lower Ldl Cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
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Dangers Of High Cholesterol
Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.
Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.
So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.
While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.
But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.
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.
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Apple Cider Vinegar For Bad Cholesterol
How to reduce bad cholesterol in body with ACV? Yes, From high blood pressure to upper respiratory infections, apple cider vinegar is used to treat many human bodies problems.
Apple cider vinegar is one of the best home remedies for the treatment of high cholesterol.
Well, I know the taste is not good, but you can add it to some juices like apple grape or any other fruit juices and make the taste better for a better taste. This remedy starts showing improvements in your cholesterol level in approx one month.
Also Read: Benefits of Apple Cider Vinegar and Uses in Daily Life
Home Remedy For Lower Cholesterol #1 Increase Your Magnesium Levels
In The Magnesium Miracle, Dr. Carolyn Dean explains how magnesium acts as a natural statin, limiting cholesterol production so that it covers necessary functions but is not produced in excess.
Foods that are high in magnesium include: kelp, wheat bran, wheat germ, almonds, cashews, molasses, brewer’s yeast, buckwheat, brazil nuts, dulse, filberts, peanuts, wheat grain, millet, pecans, English walnuts, rye, tofu and dark chocolate.
Many wild plants are also high in magnesium, such as burdock root, dandelion, chickweed and nettle. It may be difficult for people to get enough magnesium through diet, so applying magnesium oil topically can also be helpful.
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And Butter And Cholesterol
In regards to butter, its amazing to discover that in the butter producing countries of Sweden and Denmark – who are also the biggest consumers by the way – they actually have more normal cholesterol levels than what we do. The worst culprits for raising cholesterol levels are actually processed foods, fried foods, hydrogenated oils and margarine!
Choose Your Fats Wisely
You may think of saturated fat and trans fat as bad for your cholesterol but not all fats are bad. Some fats actually show to lower them. Consuming more omega-3 fats found in fatty fish and flaxseed improves your “good” HDL cholesterol levels, which help prevent plaque build-up.
Poly- and monounsaturated fats found in plant foods like avocados and nuts actually reduce the “bad” cholesterol in your body. Plus, these foods also come packaged with fiber, antioxidants and phytosterols, which all assist in lowering cholesterol and protecting the body from inflammation.
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Tuesday: Take A Walk During Your Lunch Break
Its not only what you eat that affects your cholesterol. What you do counts, too. Our bodies simply werent meant to sit all day we were made to move. Being active helps you achieve healthy cholesterol levels in two ways. First, it promotes weight loss, which is a tremendous aid if you want to lower cholesterol fast. And second, physical activity raises levels of HDL cholesterol, which is thought of as your bodys good cholesterol.
Working out at the right intensity can spark the production of HDL. The American Heart Association says 40 minutes of moderate- to vigorous-intensity aerobic activity three or four times a week can help improve your cholesterol levels. Even walking helps: I always recommend an hour walk a day, but you can just start with a brisk 15-minute walk and work up from there, notes Dr. Crandall.