How to reduce cholesterol level naturally?
This question comes into the mind when you have been recently diagnosed with a cholesterol level above 200 mg/dL. Our liver itself produces about 1000 mg of cholesterol a day plus our routine diet supplies our body with about 150 to 250 mg of cholesterol. Majority of the cholesterol mainly comes from animal sources while vegetables, fruits, and grains contain no cholesterol. No wonder why we are recommended by our physicians to eat green leafy vegetables, fruits, and whole grains to keep down the cholesterol within normal range. While there are also few organic wellness products online mentioned at the end that will help you tackle the underlying condition.
What is Cholesterol? What leads to high level of cholesterol in blood? These are the next set of questions going through our mind when we try to figure out the cause behind increased level of cholesterol in our body. Learn 8 easy ways to lower down your cholesterol to prevent any health complications in the future.
Cholesterol & its dark side
Cholesterol is an insoluble fat-like substance that flows through blood and tissues. Lipoproteins are responsible for carrying cholesterol to different sites of the body. Lipoproteins are either high-density or low-density based on an amount of protein and fat they contain. Low-density lipoproteins (LDL) contain more fats and therefore these are considered major carriers of cholesterol. Hike in cholesterol levels enables LDL to deposit the cholesterol onto the arteries causing trouble to supply of blood towards the heart.
Alleviate the symptoms of high cholesterol with the following tips:
- Walk for 30 minutes every day
Once you start-off a routine exercise it becomes easier to follow it. Do not compromise your sleep for the sake of getting up early. Make sure that you go to your bed early and complete at least 7 hours of sleep by the time it is the 5’o clock on your alarm clock.
- Foods to reduce cholesterol level
Always keep a check on your diet especially your fat intake throughout the day.
Breakfast: Kick-off your day with a low-calorie breakfast; have a bowl of oatmeal.
Lunch/Dinner: Add soluble fiber in your diet; prefer eating kidney beans (Rajma) and lentils (different type of pulses).
Fruits: Apples, grapes, strawberries, and citrus fruits are rich in pectin and help to lower down LDL.
- Practice Yoga every day
Yoga is extremely effective for alleviating increased cholesterol level in the body. Yoga is also considered helpful in increasing flexibility, toning of muscles, and increasing lubrication in the joints, ligaments, and tendons.
- Avoid deep fried food
Opt for cooking methods that employ vegetable oil rather than deep-fry or pan-fry method. Limit your total fat intake to not more than 25% of your total daily calorie consumption.
- Give up smoking
A couple of years back, a study at Chicago suggested that people who gave up smoking found their ‘bad cholesterol’ level considerably low. While the level of ‘good cholesterol’ rose up at an average of 2.4 mg/dL.
- Weight management
Being overweight is associated with high LDL i.e., bad cholesterol and relatively lower HDL (good cholesterol). Feed your stomach healthy snacks like carrots, tomatoes, and apples instead of high-calorie snacks. Also, cut back on carbonated drinks and switch to diet soda.
- Drink alcohol in moderation
According to a recent research, it was revealed that moderate consumption of alcohol leads to a rise in HDL cholesterol level in the blood by up to 33%. In addition, drinking alcohol is also associated with reduced risk of blood clotting and plaque formation in coronary arteries.
- Take supplements
Garlic is no less than an elixir when it comes to counteracting the increased level of cholesterol. Don’t wait for cholesterol to take a toll on your body instead pick Healthvit Garlic Powder to prevent any further rise.
There is a wide range of other beneficial wellness products online that will help you normalize the cholesterol level. Start following these 8 tips to keep cholesterol under control from today onwards if you want your cholesterol level to fall within the normal range. Believe it or not, it will only take you 2-3 weeks to get rid of excessive fatty deposition. Good luck!