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How to Reduce Cholesterol Levels in Natural Ways?

cholesterol — (Source: health.harvard)

The human liver produces a fat-like, waxy substance, cholesterol which is essential to support several bodily functions. For example, it helps strengthen cells and keeps their walls flexible. In addition, it plays a pivotal role in the generation of various hormones.

Generally, your liver produces enough cholesterol that your body requires. However, excessive cholesterol from other sources like animal-based foods can be harmful for you.

If you wonder what the risks are and how to reduce cholesterol in natural ways, keep reading this article.

10 Natural Ways to Reduce Cholesterol

You can control the cholesterol level in your body naturally with the help of particular food items and diet plans. Check out 10 natural ways mentioned below to reduce cholesterol levels:

1. Replace Saturated Fat With Monounsaturated Fat

Instead of saturated fat, you should consume more monounsaturated fats. These fats are healthy as they help in decreasing harmful LDL cholesterol and oxidation and increase beneficial HDL cholesterol.

Some sources that produce monounsaturated fats-

Olives
Olive oil
Canola oil
Different types of nuts, like peanuts, almonds, pecans, cashews and macadamias
Nut butter
Avocados

2. Add More Polyunsaturated Fat to Your Diet

Polyunsaturated fats also act the same as monounsaturated fats to maintain normal levels of cholesterol. As a result, it helps decrease low-density lipoproteins and reduces the chances of heart disease.

There are several types of sources available for polyunsaturated fats, such as -

Herring
Salmon
Mackerel
A small amount of shellfish, including shrimp
Deep-sea tuna such as albacore or bluefin

3. Focus on Consuming More Soluble Fibre

lower cholesterol — (Source: healthline)

This planetary fibre dissolves in water and is essential to feed beneficial bacteria such as probiotics in your intestine. These probiotics help digest this fiber in the human body and help reduce LDL.

Some food sources of soluble fibre are as follows-

Beans and lentils
Legumes
Oat cereals
Whole grains
Flaxseeds
Peas
Brussels sprouts
Fruits

4. Reduce the Consumption of Trans Fats

Trans fat is a more stable and solidified form of unsaturated fats present in vegetable oils. Unfortunately, this fat increases cholesterol level as a whole along with LDL and lower HDL in your body.

Foods that contain a large amount of trans fat are as follows-

Pastries and other baked foods
Shortening and margarine
Fried foods
Fast foods
Non-dairy creamer for coffee
Microwaveable popcorn

5. Consume Fibre and Fatty Acid Supplements

If you are wondering how to reduce cholesterol in the blood, you can choose soluble fibre and fish oil supplements. Fish oils are rich in omega 3 fatty acids, DHA, AHA and EPA that help maintain good heart health.

Some other supplements for healthy heart are as follows-

Soluble fibre such as Psyllium
Coenzyme Q10

6. Add Plant Stanols and Sterols

Plant sterols and stanols contain cholesterol in natural ways. These work in a way that is similar to that of human cholesterol, but do not cause clogged arteries. On top of that, they compete with human cholesterol to control its level In your body.

7. Engage in Regular Exercise

regular exercise — (Source: thetimes)

One of the most effective answers for how to lower cholesterol levels is exercising on a regular basis. Make exercise a daily habit and include it in your routine to maintain a healthy weight and cholesterol level. You may opt for weight training or cardio depending upon your physical requirement. Also, consult a health expert before shifting to heavy from light training.

8. Maintain a Physically Active Lifestyle

You must maintain a physically active lifestyle to prevent bad cholesterol build up in your body. Leading a lethargic and inactive life may result in obesity or excess weight gain that increases cholesterol levels. Therefore, it is essential to engage yourself in daily work that requires physical movement.

9. Lower the Consumption of Alcohol

If you are thinking about how to reduce cholesterol, keep a check on your alcohol consumption level. If you are indulged more in alcohol, you must lower your consumption significantly to control bad cholesterol build-up.

10. Quit Smoking

Smoking hinders immune cells’ activity of bringing cholesterol back from vessel walls to your blood for transferring it to the liver. This dysfunctionality causes the rapid growth of clogged arteries in chain smokers. Therefore, it is quite essential to quit smoking to control cholesterol levels in your body.

What Are the Risks of Increased Cholesterol Levels?

High cholesterol levels can induce several different complications and diseases. Primarily it can be a significant reason for severe cardiovascular diseases. On top of that, it can lead to other hormonal issues.

Following are some possible risks of high cholesterol levels:

Peripheral Vascular Disease
Coronary Heart Disease
Stroke
High Blood Pressure
Diabetes
Impotence or Erectile Dysfunction

Cholesterol plays an important role in the human body as long as it is good cholesterol. LDL in cholesterol tends to cause more damage and heart diseases, considered bad cholesterol. On the other hand, HDL protects your heart by carrying cholesterol back to your liver from the vessel walls.

This article answers your question on how to reduce cholesterol with the help of natural ways. Following all the points mentioned above helps increase HDL and decrease LDL to keep your heart healthy and safe.

Frequently Asked Questions

✓ Can excess consumption of saturated fat affect my cholesterol levels?

Indeed excessive consumption of saturated fat affects your cholesterol levels as it increases LDL or low-density lipoproteins.

✓ Does garlic work to lower the cholesterol level in your body?

Several studies proved the effectiveness of garlic in reducing overall cholesterol levels along with LDL and triglyceride levels. Half a clove garlic intake daily reduces cholesterol almost by 10%.

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Arogya Sanjeevani

Disclaimer #1: *Customer can choose options at the time of availing insurance. Premium amount may vary accordingly. Insured is required to disclose any pre-existing condition or on going treatment before policy issuance in the proposal form.

Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.

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Go Digit General Insurance Limited (formerly known as Oben General Insurance Ltd.) - Registered Office Address - 1 to 6 floors, Ananta One (AR One), Pride Hotel Lane, Narveer Tanaji Wadi, City Survey No.1579, Shivaji Nagar, Pune-411005, Maharashtra | Corporate Office Address - Atlantis, 95, 4th B Cross Road, Koramangala Industrial Layout, 5th Block, Bengaluru-560095, Karnataka