Natural Ways To Lower Cholesterol
1. Chicory.Often thought of as a weed, the extensive root systems of chicory can be made into a beverage that closely resembles coffee. When consumed in this way or as a supplement, it works to fight off high levels of cholesterol by ramping up the bodys natural metabolism to regulate cholesterol levels.
2. Ginger.One of the key qualities of ginger is that it helps to control nausea in people very effectively, reducing the symptoms of motion sickness and other nausea-causing issues. It also helps to reduce overall cholesterol levels while making your food taste awesome too. When brewed as a tea, you can get a double dose of healing action because it will help fight off a sore throat. Whether you add it to your diet as a supplement or just throw in some ginger powder to your meals, youll get the cholesterol busting qualities that you want.
3. Green Tea Extract.What youre looking for in the green tea that you consume is a substance that has a long name: epigallocatechingallate. It is found in all teas, but it is in its highest concentrations in green tea of the extract that you can take as a supplement. It is an antioxidant that has been shown to reduce high levels of bad cholesterol without really affecting your good cholesterol, and as an added bonus, green tea also helps to boost your metabolism up so that you can burn more calories throughout the day.
Putting Together A Low Cholesterol Diet
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.
A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.
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.
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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.
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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Increase Your Consumption Of Dietary Fiber
Ideally, you should be getting 25 to 35 grams of fiber a day, says Dr.;Cho. Fiber binds to;cholesterol and eliminates it from your body.
To increase your;fiber intake, eat more whole grains, legumes like beans and lentils, vegetables and fruits. You should be getting a good mix of both soluble fibers, which are more beneficial for;cholesterol, and insoluble fibers, which are better for your gut health.;
Lower;cholesterol isnt the only benefit of getting enough fiber. Other benefits include reducing your risk of diseases, preventing constipation and keeping you full longer.
Plant Sterol And Stanol Supplements
Plant sterols and stanols are substances found in many fruits, vegetables, nuts, seeds, grains, and other plants. Some processed foods are also fortified with plant sterols or stanols, such as fortified margarine, orange juice, or yogurt products.
Plant sterols and stanols may help lower your risk of heart disease. They help prevent your small intestine from absorbing cholesterol. This can lower LDL cholesterol levels in your blood.
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Home Remedy For Lower Cholesterol #15 Exercise
Although exercise is very good for many reasons, promoting circulation and strengthening the body, it’s not a magic bullet when it comes to cholesterol.
Cleveland Clinic states that Exercise has the greatest effect on triglycerides and HDL, the good cholesterol . Exercise does not have much impact on LDL unless combined with dietary changes and weight loss. Start out slowly and gradually increase your activity levels.
Losing Weight If Your Doctor Says You Need To
Shedding a few unwanted pounds can have a positive impact on your cholesterol levels ;as long as your doctor concurs, and says losing some weight would be healthy for you. The Cleveland Clinic suggests that losing around 10 or 20 pounds can decrease your LDL levels and get your HDL levels up and working. Make sure to work with your physician or a registered dietitian if you are going to go this route.
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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.
Ways To Lower Your Cholesterol Naturally
- To lower your cholesterol naturally, you can improve your diet, get more physical activity, lose weight, quit smoking, and limit alcohol.;
- If you’re not able to effectively lower your cholesterol with natural treatments, you can also talk to your doctor about medications like statins.;
- This article;was medically reviewed;by;John Osborne, MD, PhD, and the Director of Cardiology for Dallas-based;State of the Heart Cardiology.
- This article is part of Insider’s guide to High Cholesterol.;
About one-third of American adults have high cholesterol. This can clog your arteries and increase your risk for cardiovascular disease, heart attack, and stroke.;
There are a few different measurements for cholesterol. You’ll actually want higher levels of high density lipoprotein ;the good cholesterol ;and lower levels of low density lipoprotein , triglycerides, and total cholesterol.;
That’s because HDL helps get rid of LDL cholesterol and can lower your overall levels. Here’s what healthy cholesterol levels should look like:;
If your cholesterol is too high, there are many lifestyle changes your doctor will recommend before or alongside medication. Here’s how to lower your cholesterol naturally.;
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Herbs And Supplements That Lower Cholesterol
In some people, cholesterol levels in the blood become too high. This is called high cholesterol or hyperlipidemia. High levels of LDL cholesterol are considered a major risk factor for heart disease and stroke.
LDL cholesterol is thought to irritate the lining of blood vessels, stimulating atherosclerosis, commonly known as hardening of the arteries. Lowering LDL cholesterol and raising levels of HDL cholesterol has traditionally been the focus for treatment and lifestyle changes.
So far, scientific support for the claim that any supplement or alternative medicine can safely treat high cholesterol is lacking, but some may be of use in conjunction with other therapy. Here are some supplements to consider.
Phytosterols Supplements Vs Foods
In the supplement industry there are a few dietary supplements containing phytosterols . Some contain phytosterols only, while the rest contain other compounds such as omega-3.
The problem is that there is a debate over the effectiveness of phytosterols supplements. Some researchers believe that phytosterols found in some supplements may not be effective in lowering cholesterol if not properly prepared by the manufacturer, whereas phytosterols found in foods are biologically active and would; be more beneficial in lowering cholesterol. More studies would be needed to support this claim.
In any case, phytosterols supplements are considered safe to use with a few side effects. They might, if used for a long time, cause a decrease in the absorption of fat-soluble vitamins such as vitamin A, D, E, and K. It is possible to prevent the reduction of these vitamins by taking a multi-vitamin not close to taking phytosterols, or you can consume a diet rich in these vitamins such as orange vegetables, avocados, seeds and nuts.
In addition, there is a rare disease called sitosterolemia and this disease is characterized by increased absorption of phytosterols from the intestine into the bloodstream. In this case you should avoid taking phytosterols.
If you want to include phytosterols in your diet, consume healthy foods, including nuts, ground flaxseed, whole grains, vegetables and fruits.
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Home Remedies To Lower Cholesterol Naturally In 3 Days
- 7 minute read
Home Remedies To Lower 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.
High cholesterol is one of the main reasons behind heart problems.; If high cholesterol is left unattended to, it may lead to a series of critical heart-related problems. Low-density lipoprotein or LDL is a type of bad cholesterol. LDL collects in the walls of the blood vessels causing blockages, which is also known as atherosclerosis.
Higher LDL cholesterol can put a person at a greater risk for a heart disease. So it is always better to get your LDL cholesterol levels checked to reduce your chances of heart attack.
Lowering your cholesterol is not hard if you are willing to adjust your diet and take your supplements. If you are struggling with how to lower your cholesterol, this steps listed in this article is something you can stick to and see results. I am living proof!
As you read, keep in mind that Im not a doctor, just a person who did her research and had success. Nothing;written here should be construed as medical advice. When in doubt, consult your physician.
This is how I did it using proven Home remedies and Supplements;To Lower Cholesterol Naturally in a few days.
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.
Read Also: How Often To Check Cholesterol
Dietary Factors That Tend To Elevate Ldl Cholesterol
Saturated Fat
Dietary saturated fat intake has been shown to increase LDL cholesterol. Saturated fats occur naturally in many foods; dairy products, meat/seafood, and eggs contain both saturated fat and cholesterol. Dairy products are the leading source of saturated fat in Western diets. Avoidance of even low-fat dairy products is helpful for control of lipids, given that these cause small but significant increases in LDL.
Plant-based foods that contain saturated fats include coconut, coconut oil, coconut milk, and cocoa butter, as well as palm oil and palm kernel oil. Despite intense commercial promotion of some of these products, their effect on blood lipids is similar to that of animal-derived saturated fat. Coconut oil proponents try to argue that coconut oil has medium chain triglycerides which are shorter-chain saturated fats that arent as bad as the longer-chain saturated fats in meat and dairy. But you cant apply the MCT research to coconut oil. MCTs make up only about 10% of coconut oil. The majority of coconut oil is the LDL-raising longer-chain saturated fats, lauric and myristic.
Trans Fat
Unfiltered Coffee
Increase Your Fiber Intake
Fiber is a type of indigestible material found in many of the plant sources we eat. Although it might not be as digestible as protein or carbohydrates , fiber still plays an extremely important role in maintaining your health. As food travels through your gastrointestinal system, fiber grabs on to cholesterol. Instead of being absorbed into your bloodstream, cholesterol passes harmlessly through your system alongside fiber. Adding more sources of fiber to your diet can be an effective way of lowering your cholesterol.
Fiber is divided into two categories: soluble and insoluble. While insoluble fiber is not as beneficial for removing cholesterol as soluble fiber is, insoluble fiber is still important for improving blood sugar and aids in reducing colon cancer. You can find this type of fiber in foods like whole-wheat bread, beans, potatoes, and cauliflower. Soluble fiber does a great job of lowering cholesterol. You can find soluble fiber in oats, barley, peas, apples, carrots, and citrus fruit. Adding more fruits, vegetables, whole grains, and beans to your diet will help increase your fiber intake.
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Who Is Suitable To Take Them
Phytosterols can suit people with borderline levels of LDL, who still dont receive medications to treat their cholesterol levels, and are interested to treat their LDL naturally.
They are also suitable for people receiving medications for lowering cholesterol, but fail to reach desirable cholesterol levels despite taking medications. Phytosterols are considered safe to use, even for diabetics. In any case, you should consult with your doctor before taking them.
Try To Reduce The Amount Of Saturated Fat You Consume
There is a controversy about the role of saturated fats on your cholesterol levels. The medical establishment talks about the great damage of saturated fat that increases the level of cholesterol in your blood. The American Heart Association recommends to limit the amount of saturated fats you eat to less than 7% of your total daily calories.
That means, for example, that if you need about 2,000 calories a day, then maximum 140 of them should come from saturated fats. Thats about 16 grams of saturated fats a day.
Common foods that contain saturated fat come mainly from animal sources, for example: butter, fatty beef, lamb or pork, poultry with skin, lard and cream. Also pastries and many baked and fried foods can contain high levels of saturated fats. Some plant foods, such as palm oil and coconut oil also contain saturated fats, but dont contain cholesterol.
However newer research claims that its true that saturated fats mildly increase the bad cholesterol , but only the large particles which are not associated with cardiovascular conditions. In any case, eat saturated fat in moderation.
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What Are The Negative Effects On The Body From High Ldl Cholesterol Levels
There are many illnesses and health concerns that stem from having high total cholesterol levels.
Some health conditions that can be triggered by high cholesterol include:
- Atherosclerosis or hardening of the arteries and vascular dementia, which can lower brain function.
- Increased risk of heart disease and strokes from plaque buildup on artery walls.
- Angina chest pain that is a result of atherosclerosis restricting blood flow to the heart muscle.
- Peripheral Vascular Disease
And that is to name a few.