7 home remedies to reduce cholesterol naturally

High cholesterol is often triggered by unhealthy lifestyle choices, and this includes a diet rich in saturated fats and a lack of regular physical activity.

Factors such as smoking, obesity, aging (arteries tend to narrow with age), excessive drinking, genetics and certain underlying disorders (including hypertension, diabetes, and liver or kidney disease) may also increase your risk to develop this problem.

What is cholesterol?

Cholesterol is a fatty substance that is present in your blood and is necessary to maintain and build cell membranes, convert sunlight into vitamin D and perform other important functions.

There are two types of cholesterol. A correct balance between both types is essential for good health.

High-density lipoprotein (HDL) or "good" cholesterol helps eliminate excess cholesterol from the body. On the other hand, low-density lipoprotein (LDL) or "bad" cholesterol can cause cholesterol to build up in the arteries.

This article lists some natural remedies that may be helpful in improving the balance between the two types of cholesterol.

How to reduce cholesterol naturally with food:

1. Apples

The popular saying "an apple a day keeps the doctor in the distance" is still true to reduce cholesterol.

A 2011 study conducted by the Florida State University reported that older women who participated in it and who consumed apples every day managed to reduce their LDL cholesterol levels by 23% within 6 months, and also They increased their HDL cholesterol levels by 4%. In addition, the participants who ate apples lost an average of 1.5 kilograms of weight.

2. Beans

The beans are good for your heart. Researchers at the Arizona State Polytechnic University reported that adding 1/2 cup of beans to a soup helps reduce total cholesterol, including LDL, by up to 8%.

The key to this heart-healthy food is that it is loaded with fiber, which has been reported to decrease the amount and speed of cholesterol absorption of certain foods.

Try the red beans, the black beans or the pints. Each one provides about 1/3 of your daily fiber needs.

3. Blue cranberries

One study reported that "blueberry intake dramatically improves vascular function in healthy men in a time- and dose-dependent manner. " Blueberries are rich in antioxidants, which help to reduce inflammation.

4. Bluefish and salmon

Omega-3 fats are one of the natural healthy foods that have been reported to fight dementia, coronary heart disease, and many other disorders. These fatty acids can also help lower cholesterol.

According to a study carried out by the Loma Linda University, replacing saturated fats with healthy omega-3, including those found in salmon, herring and sardines, can raise good cholesterol by up to 4%.

5. Flaxseed

Flaxseed comes from the flax plant. Both the flaxseed oil and the flax seeds themselves contain high levels of alpha-linoleic acid (ALA). This is an omega-3 fatty acid that can help reduce your risk of heart disease.

Research on the benefits of flaxseed has yielded mixed results, according to the National Center for Complementary and Comprehensive Health in the United States. Some studies have suggested that flaxseed preparations may help reduce cholesterol, especially among postmenopausal women and in individuals with high cholesterol levels.

How to use flaxseed in recipes:

  • Add it to homemade cereal sprouts.
  • Add 1-3 tablespoons ground flaxseed to your smoothie. Put a lot of water or almond/coconut milk, since the flaxseed absorbs the liquid.
  • Add ground flaxseed to homemade bread, cookies, and muffins.
  • Mix it with water and use it as a substitute for the egg in vegan dishes.
  • Put a spoonful in the yogurt along with some honey.

6. Nuts

Almonds, walnuts, hazelnuts, peanuts, pecans, and pistachios, as well as other nuts and seeds, are useful when controlling high cholesterol. This is because they are rich in fiber and plant sterols.

In particular, it has been reported that walnuts help lower total triglyceride and cholesterol levels.

So now you have a good reason to regularly eat a handful (or something over 40 grams) of deliciously toasted nuts. But remember not to eat too many.

Also, increase your consumption of foods rich in fiber and whole grains.

7. Oatmeal

If you are looking to reduce your cholesterol, the main key may simply be to change your breakfast. Have it include 2 servings of oatmeal, which can help lower your LDL or "bad" cholesterol by at least 5.3% in just 6 weeks.

The key to this food for cholesterol is beta-glucan, which is a substance present in oats that absorbs LDL, and then your body excretes.

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