Know about the cholesterol in your body
Cholesterol is a fat-like substance found in the cells all over our body. The liver produces cholesterol that the body needs. Cholesterol is the particles that flow in the bloodstreams and are commonly known as lipoproteins. The two most concentrated lipoprotein of the human body is – The low-density lipoproteins (LDL) and the high-density lipoproteins (HDL). High LDL cholesterol gives rise to risk factors like heart attack and stroke. They are also known as bad cholesterol.
The HDL cholesterol, good cholesterol, helps to remove plague build-up in your arteries. However, a normal person can have more LDL cholesterol as compared to HDL cholesterol. Similar to cholesterol, there is also a type of fat called triglycerides which our body needs. Some studies have shown that a high level of triglycerides can encourage heart diseases. Normal LDL cholesterol of a person should be around 100 mg/dl.
Your physical activities and especially your diet routine will determine the cholesterol and triglyceride levels of your body. Many at times, stroke and heart attacks come without any warning signs. In order to keep your cholesterol levels balanced, practice the natural ways to lessen LDL cholesterol fats, carry out home remedies to reduce cholesterol, eat foods that maintain balanced cholesterol level and aim to reduce dependency on medication.
List of natural ways to control your cholesterol
The below list will give you perfect guidelines that will help you
keep your heart healthy on a day-to-day basis.
People with high cholesterol are often suggested to lose weight. It benefits your body as a whole. Practice moderate physical activity like walking, cycling, gardening for at least 40 minutes 4-5 times a week. Or perform a vigorous physical activity like running, swimming for 20-30 minutes 3 times a week. Exercise will raise high-density lipoprotein cholesterol and improve your heart health. In addition, take the habit of walking during your free time. Try to do the works which keep you standing.
Avoid bad habits
Quit smoking. It will quickly reduce your heart problems within a matter of months. Studies suggest that if a person quits smoking, the blood circulation and lung function will start improving within three months.
If you are a heavy drinker then start drinking alcohol in moderation. People who do not get rid of excessive drinking habits often die as a result. Women should not take more than one drink in a day. Two drinks are enough for men.
Foods which help in lowering cholesterol
Eat a wide range of different foods in different colors. Different foods with different vitamins and minerals have their varied function in lowering your cholesterol fat.
Here are some foods which you need to add in your diet:
Garlic – analysis has shown how garlic lowers the blood level of cholesterol. It reduces the cholesterol level to 9%. It considerably lowers LDL cholesterol. It has also shown to reduce systolic blood pressure. Consume 1 garlic glove a day in its natural form. However, it is not advisable to take while under meditation.
Green tea – green tea is one of the most consumed tea in the world for its numerous health benefits. A case study showed that people who drank green tea had low LDL levels as compared to people who didn’t. Drink 2 cups daily. It is mostly taken after the meal.
Gooseberry – it is broadly used in India to make Ayurveda medicines. Eat 2-3 gooseberry a day to reduce cholesterol. Research has found out that the fruit can prevent the build-up of atherosclerosis on the artery walls. It is also one of the richest sources of vitamin C.
Nuts – eat nuts like almonds, walnuts, and peanuts which are rich in healthy fats. Eat 1.5-2 ounces a day. They lower the LDL cholesterol as well as protect the heart in alternative ways and reduce the risk of heart disease.
Soybean – soybean is a versatile bean that can be cooked into many dishes. Intake of soybean products is an effective way to lose cholesterol fat and prevent coronary heart disease.
Coriander seeds – boil two tablespoons of coriander seeds and drink the water two times a day. Coriander is rich in nutrients and efficiently lowers the cholesterol level of the body.
Vegetable oils – use a vegetable oil such as canola, sunflower, and safflower in place of butter or Trans fatty acids. They help lower LDL cholesterol.
Psyllium – add one tablespoon of psyllium husk in your meal to make sure your cholesterol level is in stable condition. Psyllium is a rich source of soluble fiber.
Oats – every person with a cholesterol problem is suggested to eat oats. It will maintain your weight as well as lesser the bad cholesterol fat. Eat oatmeal or oat-based foods daily.
Barley – barley and other whole-grain foods help lower the risk of heart disease. They are rich sources of soluble fiber.
Eggplant and okra – these are low-calorie vegetables which can help you maintain the cholesterol level.
Fruits – fruits like apple, grapes, strawberries, and other citrus fruits will help in lowering LDH cholesterol. Eat lots of fruits in different varieties.
Beans – beans are very rich in soluble fiber. There are different types of beans such as split pea, green pea, soybean, red lentils bean, etc. Add beans in your daily meal. They also keep you full for a long time.
Fatty fish – eat fatty fish as your meal 2-3 times a week. They can help reduce triglycerides in the bloodstream. They reduce blood pressure and keep your heart healthy. Tuna, salmon, sardines, and herring are some different types of fatty fish.
Supplements which can help reduce cholesterol
- Omega 3 fatty acids
Omega 3 fatty acids protect your heart and prevent strange heart rhythms. Eating foods that are rich in omega 3 fatty acids will help you reduce blood pressure and lessen the risk of developing high triglycerides. These acids also have anti-inflammatory properties and aid in reducing the plague in the arteries.
Make sure you are having enough fiber. This is one of the most effective ways to maintain your diet and control your LDL cholesterol. Increase the amount of fiber you take weekly. Intake of fiber will reduce the plague build-up in the bloodstream. Eat lots of fruits and vegetables in different colors.
- Soluble fiber
It is a must for people suffering from high cholesterol to take soluble fiber foods daily. Doctors recommend that a person should eat at least 30-35 grams of fiber a day out of which a minimum of 10 grams should be sources of soluble fiber.
- Plant sterols and stanols
Nutrient experts advice us to take at least 2 grams of plant sterols and stanols per day. It will start to show results if the process is continued for a couple of months. They have the ability to reduce LDL cholesterol by 10 %. They can be found in whole grain, vegetables, fruits, and vegetable oil.
Important things to be kept in mind to maintain your cholesterol level
- Avoid deep-fried foods because they contain trans fats. They increase the risk of heart disease.
- Desserts like cakes, ice-cream, pastries, and other sugary foods tend to be high in cholesterol.
- Partially hydrogenated foods like packed snacks, baked food, cookies, etc will increase your overall cholesterol level.
- Limit your intake of fast food. Most of the fast foods we eat are filled with unhealthy fats.
- Avoid processed meat like hot dogs, bacon, and sausage. Such foods are high in cholesterol.
- Minimize your intake of fizzy drinks like soda, coke, red bull, pepper soda, and as such.
- Sugar added food raises your cholesterol and triglyceride level.
- Reduce your intake foods which are rich in saturated fats such as cakes, puddings, butter, coconut oil, and so on.
- Physical inactivity can lead to more accumulation of plague in the arteries and bloodstream.
- Women should not incorporate more than 80 calories of sugary food. 140 calories will do for men.
- Check food labels and avoid the ones listed as ‘partially hydrogenated’. Also, check how much sugar has been added.
- Get a blood test frequently to keep a check on your cholesterol level.
The Bottom Line
Cholesterol is a very common problem in most of the countries. About 1 in 3 American adults suffer from high cholesterol. In India there are more than 10 million cases of cholesterol every year. It is common among young adults (age 19-40) and even more common with the adults (age 41-60) and senior citizens (age 60+). Genetics is also one of the main reasons behind high cholesterol.
High cholesterol does not give any prior symptoms. If you have high cholesterol, you might experience sudden symptoms such as heart attack, stroke, left-sided chest pain, and pressure. You need to keep a check on your daily diet and lifestyle to keep your heart healthy. However, the above-mentioned activities and guidelines are not to be put into action before proper consultation with your doctor. There are chances for the occurrence of negative reactions to some people who are under mediation. Under the given necessary advice from your doctor, it is always better to keep your medication dose low.