Cholesterol is an essential lipid found in your body which is necessary for survival. The body needs it to perform several important functions like helping in the production of bile in your liver, which is essential for the digestion of food, assisting in producing various hormones in your body. But having too much of cholesterol can be damaging.
Lowering your cholesterol naturally may seem challenging but a few simple steps in lifestyle changes make it easier to manage your cholesterol levels.
A healthy diet should contain both soluble and insoluble forms of dietary fibre to reduce the risk of heart disease. Studies have shown that soluble fibre can help lower LDL (low-density lipoprotein) cholesterol levels, often referred to as the “bad cholesterol” due to its increased risk of heart disease.
Dietary fibre acts like a sponge, helping to absorb fat and cholesterol when you eat fatty or cholesterol-rich foods, thus lowering your blood cholesterol levels.
Even when eating a low-fat, low-cholesterol diet, soluble fibre can still help lower cholesterol. Sources of soluble fibre include oats, legumes, fruits (such as oranges, pears and apples), peas, and Psyllium. This soluble fibre helps to regulate your blood sugar levels and thus reduces the production of additional cholesterol.
2. Consume Adequate Turmeric
For better results, you should include turmeric into your meals regularly. It reduces plaque buildup in arteries and has antibacterial properties.
Studies suggest that having curries and vegetable dishes that contain turmeric can help manage cholesterol levels. Additionally, drinking a glass of turmeric milk before bedtime can be beneficial as well.
3. Eat Raw Amla Or Drink Amla Juice
Amla, rich in vitamin C, is one of the excellent natural therapies for lowering cholesterol. Additionally, it aids in the regeneration and repair of bodily tissues.
4. Drink Green Tea
According to research, green tea contains catechins and other antioxidant substances that may help lower “bad” LDL and total cholesterol levels in the body and keep you feeling energetic. So consuming green tea every day can help in lowering high cholesterol.
5. Garlic
Garlic is renowned for its health benefits and has become a staple in Asian cuisine. It is composed of amino acids, vitamins, minerals, and molecules with sulphur-containing oxygen, all of which are the active components that give garlic its medicinal properties.
6. Coriander Seeds
Coriander seeds contain essential vitamins, such as vitamin C, folic acid, vitamin A, and beta-carotene. Consuming these seeds first thing in the morning can help boost your body’s good cholesterol (HDL) levels and decrease bad cholesterol levels (LDL).
7. Fenugreek Seeds
Methi seeds, also known as fenugreek, have been used since long as a spice, flavoring agent, and medicinal herb. They are rich in vitamin E and possess anti-diabetic, anti-inflammatory, and antioxidant properties.
8. Omega-3 Fatty Acid Supplements Produced From Fish Oil
Fish and fish oils are excellent sources of omega-3 fatty acids. Particularly abundant sources include herring, sardines, lake trout, salmon, tuna, and other fatty fish.
SOME LIFESTYLE MODIFICATIONS TO LOWER CHOLESTEROL
Living a healthy lifestyle affects your cholesterol balance significantly. Therefore, it is crucial to be aware of the factors that can have a lasting effect on high-density lipoprotein (HDL) levels.
1. Regular Exercise
Regular exercise can significantly benefit a person’s health, promoting the elevation of good cholesterol and reducing bad cholesterol. Unfortunately, the sedentary lifestyle of many people over the age of 40 can be detrimental to their health, leading to increased cholesterol levels.
2. Stop Smoking
Quitting smoking can be challenging, but smoking raises cholesterol levels to a great extent, hence modification of lifestyle is essential for better health.
3. Moderate Alcohol Consumption
Alcohol consumption is a prominent health issue in today’s society. While regular drinkers may have difficulty stopping altogether, it is best to limit or avoid alcohol consumption as excessive drinking can increase cholesterol levels and cause other problems.
About the Author:
Muhammad Najib is an internationally certified Personal Trainer who also specializes in Sports Nutrition, Sports Conditioning, Corrective Exercise and Performance Enhancement.
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