Well, as soon as anyone hears the words ‘cholesterol lowering’ they are quickly forgiven for probably thinking drugs. But do you know that you can reduce it naturally without using drugs? If you want to work your lifestyle with an aim of improving your heart health then you have just come to the right website. Now, let’s get right into some solid advice on how to reduce cholesterol naturally!
What is Cholesterol?
Alright, now, away from the ways on how to reduce cholesterol, we just want to briefly discuss what it really is. Cholesterol is a fat like substance which the body needs to construct cells and form hormones. Well, the body does need some cholesterol though an overload of it often causes some diseases such as heart diseases and the likes and so on.
Cholesterol comes in two categories. The cholesterol claimed to be malignant is known as the LDL, the low-density lipoprotein while the healthful one is called the HDL, high-density lipoprotein. The problem of clogging your arteries starts when LDL levels rise. Anticipated advantage 2: actual material advantage of products at high LDL cholesterol levels – one of the critical indicators for heart disease.
The connections associated with high cholesterol.
High cholesterol is usually asymptomatic – you don’t get any feelings that something is wrong, so it is incredibly easy to ignore. However, a high level of LDL cholesterol could be extremely dangerous it may lead to cases of heart attacks, and or strokes, thus one has to monitor his/hers cholesterol levels even if they are feeling well.
How to get to Lower Cholesterol without the Use of Drugs
Thank God, the good news: Below, there are some natural techniques which you can employ to help reduce your cholesterol levels without requesting medication. On the following pages, I’ve included a few of the most effective techniques for you to use with your child.
Maintain a Heart Healthy Diet
Cholesterol level is very essential of the diet you take on a regular basis. Through smart food choices, you can naturally lower your LDL and boost your HDL.
Focus on Fiber-Rich Foods
The absorptions of cholesterol will be reduced in the body as much as eating from plant that contains soluble fibers like oats, fruits, vegetables and legumes. Of all these great ways to lower cholesterol, the easiest method would therefore be to increase the fiber content in your diet.
Add Healthy Fats
Overall, participants saw the differences in types of fat and some recognized that some fats are better than others. Whereas most fats are lethal for health, healthy fats found in avocados, nuts and olive oil might help to make your good HDL cholesterol soar and reduce your LDL cholesterol. It is these healthy fats that you require in your heart healthy diet.
Eliminate Trans Fats
Since trans fats have been surrounding most processed foods, they increase levels of LDL cholesterol while lowering levels of HDL. You can very easily change this to your advantage by avoiding this kind of unnatural fat.
Maintain Body Activity
You can also bring down your cholesterol levels by natural exercises. The following include weight loss exercises and can also help to raise the quantity of HDL cholesterol, the ‘good’ cholesterol; while reducing the quantity of LDL cholesterol, the ‘bad’ cholesterol.
Cardio Exercises
A man or woman that participates in exercises like walking running swimming and cycling, attends and pumps the heart excellently well, and equally does well in lowering cholesterol. Exercise at a moderate intensity for at least 30 minutes of the day, 5 times a week.
Strength Training
Strength training is no cakewalk! Weightlifting or bodyweight exercises can be an outstanding addition to your cardiovascular program to increase your metabolism and help you with cholesterol regulation.
Maintain Healthy Weight
Overweighting, particularly central obesity raises your cholesterol levels. They also found that even tiny changes in weight can have great impacts on cholesterol.
Weight and Cholesterol Link
Research has shown, that there is straight positive correlation between weight and level of so-called dangerous LDL cholesterol. In contrast, losing weight is also associated with lowering of ones LDL and increase in HDL leading to attainment of a healthy cholesterol status.
Quit Smoking
Yet, smoking not only affects your lung but also even increases the level of LDL cholesterol while decreasing the level of HDL cholesterol. On of the most important steps that anyone can take for the heart is to stop smoking.
Impact of smoking on cholesterol.
As soon as the smoking stops, your levels of HDL rise and consequently, your cholesterol levels change for the better. Frequency of smoke-free period defines how better is the health of your artery.
Less Stress
Stress over the years can cause bodily breakdown or what you prefer to term as a soul crushing and has potential to do so to your cholesterol particle size as well. Stress causes raise the level of LDL cholesterol in your system this is the real cause of risk factors of long term heart health.
Stress and Cholesterol: A Hazardous Mix
The consequence of stress in your body is that it maintains hormone levels such as cortisol, which raises the cholesterol level. So, if anxiety could be reduced by walking, yoga, or meditating, or by deep breathing if nothing else was possible, then cholesterol might be easy to manage.
Reduce Alcohol Intake
However, moderate drinkers are advantaged since a certain level of alcohol raises the HDL. Alcohol leads to high levels of LDL Cholesterol, and Triglycerides- a fat in the bloodstream.
How Overindulgence Raises Cholesterol.
It is toxic when used in large quantity causing liver problems and increases your cholesterol thus making you a candidate of heart diseases. Avoid going to the extreme with alcohol: if you do, should not have more than a glass of wine if you are a woman, or two if you are a man.
Try Natural Supplements
Here is the list of natural supplements you could take to lower cholesterol naturally. This is often good though, however, to be on the safe side, it’s always wise to ask your physician if it is alright to take any substance in supplement.
Omega-3 Fatty Acids
These may have other health benefits because these fatty acids found in fish oil or flaxseeds lower the amount of LDL cholesterol as well as triglycerides, and increases the amount of HDL. Include: For a change of diet or you can take it as supplement.
Plant Sterols and Stanols
Foods of plant origin, and certain substances that have low affinity for cholesterol and which interfere with cholesterol absorption by the intestinal lining. Literature shows reducing of LDL cholesterol by 10%.
Monitoring Your Progress
For instance, the best way of monitoring your progression would simply be to get your cholesterol checked every once in awhile. If after adapting a new lifestyle you are able to see corresponding new figures on your accounts, then you would know how well this efforts is doing.
Monitoring Cholesterol Levels
A screening test in the comfort of your own home or a few visits to a physician’s office will ensure that you remain motivated to be a heart-healthy individual as checks into cholesterol become more frequent.
