High cholesterol can be a cause for concern and it is normal to be concerned. Many worry about the risks associated with high cholesterol, the cost of medications, and possible side effects. Your doctor may suggest statins or other medications to lower your cholesterol if your levels remain high.
Research suggests that people with elevated levels of low-density lipoprotein (LDL) cholesterol may benefit from statins, as they have been associated with a lower risk of heart attack and stroke. Nevertheless, these drugs can have some unwanted side effects. Plus, with so many different types of cholesterol medications available, it can be challenging to know where to start.
But you can make some simple changes to your diet and lifestyle that can be beneficial. For example, using natural methods to lower your cholesterol can reduce the medication you need to take. In addition, some ingredients in everyday kitchen items can help lower high cholesterol.
Discover the healthy and viable home remedies listed below to manage your cholesterol for a healthy you.
What function does cholesterol serve?
Cholesterol is an essential fat found in the body. Typically, the body receives the cholesterol it needs from the liver and animal food sources. Normally, the body excretes excess cholesterol. However, for various reasons, this system sometimes doesn’t always work correctly or is overwhelmed, which can lead to elevated blood cholesterol levels.
You can now monitor your cholesterol levels at home with the HealthifyMe Metabolic Panel. This comprehensive and personalized test shows 85+ other parameters in addition to your blood lipid profile. This information can help you make more informed decisions and make steady progress toward your health goals.
Cholesterol is essential for survival, but too much of it can be harmful. The body needs it to perform several essential functions. These processes include:
- It helps build layers around the cell membranes, which protect the cells. Using these layers, you can control what enters and leaves your cell.
- Helps produce bile in your liver, which is essential for the digestion of food.
- It helps produce sex hormones, vitamin D and other hormones in your body.
Home Remedies to Manage Cholesterol Like a Pro
Lowering your cholesterol naturally may seem like a challenge. Nevertheless, a few simple lifestyle changes will make it easier to control your cholesterol levels.
Increase your fiber intake
A healthy diet should contain both soluble and insoluble forms of dietary fiber to reduce the risk of heart disease. Studies have shown that soluble fiber can help lower low-density lipoprotein (LDL) cholesterol levels, often referred to as the “bad cholesterol” because of its increased risk of heart disease.
Dietary fiber acts like a sponge, helping to absorb fat and cholesterol when you eat fatty or cholesterol-rich foods, lowering your blood cholesterol levels.
Even when eating a low-fat, low-cholesterol diet, soluble fiber can still help lower cholesterol. Sources of soluble fiber include oats, legumes, fruits (such as oranges, pears, and apples), peas, and psyllium. This soluble fiber helps regulate your blood sugar and thus reduces the production of excess cholesterol.
Consume enough turmeric
For optimal results, you should regularly include turmeric in your meals. It reduces plaque buildup in arteries and has antibacterial properties.
Studies suggest that having curries, vegetable dishes and vegetables containing turmeric can help control cholesterol levels. In addition, it may be helpful to drink a glass of turmeric milk before bed.
Astragalus, a plant commonly used in traditional Chinese medicine, is believed to have an adaptogen-like effect, meaning it can help the body resist various types of stress.
It also has anti-inflammatory and antibacterial properties. Additionally, Research suggests that astragalus may provide certain cardiovascular benefits, such as controlling lipids.
Eat raw Amla or drink Amla juice
according to an studiesConsuming one or two amla fruits daily can significantly reduce bad cholesterol levels. Rich in Vitamin C, Amla is one of the excellent natural therapies for lowering cholesterol. In addition, it helps in the regeneration and repair of body tissues.
Drink green tea
According to ResearchGreen tea contains catechins and other antioxidants that can help lower “bad” LDL and total cholesterol levels in the body and keep you feeling energized. So consuming green tea every day can help lower high cholesterol.
Read more: Green tea vs milk tea – which is healthier?
Omega-3 fatty acid supplements produced from fish oil
Fish and fish oil are excellent sources of omega-3 fatty acids. Particularly abundant sources include herring, sardines, lake trout, salmon, tuna and other fatty fish.
according to an studiesOmega-3 fatty acids in fish reduce the risk of heart disease. Therefore, the extra nutrients in fish can protect your heart health. Plus, combining those nutrients plus omega-3 fatty acids can make it more effective.
Eating one or two servings of oily fish per week may reduce the risk of a heart attack. Omega-3 fatty acid supplements and other foods high in these fatty acids may be helpful if you have heart disease. Walnuts, canola oil, and soybeans are some examples of good sources.
Garlic is known for its health benefits and has become a staple of Indian cuisine. It is composed of amino acids, vitamins, minerals and sulfuric oxygen molecules, all of which are the active components that give garlic its medicinal properties.
Several scientific studies have shown that garlic consumption can significantly lower total and LDL cholesterol.
Ayurveda uses coriander seeds to treat various ailments, including lowering harmful cholesterol levels. 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 raise your body’s good cholesterol (HDL) and lower bad cholesterol (LDL).
Fenugreek seeds, also known as fenugreek, have been used since ancient times as a spice, flavoring and medicinal herb. They are rich in vitamin E and have antidiabetic, anti-inflammatory and antioxidant properties.
Research has revealed that the saponins and fiber in fenugreek can lower cholesterol levels and inhibit its production in the liver. Therefore, ½ to 1 teaspoon of fenugreek seeds daily is generally recommended.
The HealthifyMe note
There is no one-time solution to lowering your cholesterol levels, but sustained efforts can yield significant gains in the long run. If cholesterol levels are unstable, consider looking at home remedies. along with dietary intervention supervised by qualified nutritionists To install high cholesterol. These approaches are generally inexpensive, easy to obtain, and can help you achieve your health goals.
Some lifestyle changes to lower cholesterol
A healthy lifestyle has a major impact on your cholesterol balance. Therefore, it is critical to be aware of the factors that can have a lasting effect on high-density lipoprotein (HDL) levels.
To positively affect your cholesterol, you need to include exercise and healthy eating in your daily routine.
Regular exercise can significantly benefit a person’s health, promoting the increase in good cholesterol and lowering bad cholesterol. Unfortunately, the sedentary lifestyle of many people over the age of 40 can be detrimental to their health, leading to elevated cholesterol levels.
To avoid this, it’s best to start each day with a few minutes of light stretches, such as the cobra stretch, knee to chest, child’s pose, and lateral stretch, along with a regular schedule of brisk walking for 20-30 minutes. .
Quitting smoking can be challenging, but smoking greatly raises cholesterol levels, which is why lifestyle modification is essential for better health.
It is very likely that when one stops smoking, these effects disappear. In fact, HDL levels can begin to rise within three weeks of quitting smoking.
Moderate alcohol consumption
Alcohol consumption is a prominent health problem in today’s society. While regular drinkers may have trouble quitting completely, it’s best to limit or avoid alcohol consumption, as excessive drinking can raise cholesterol levels and cause other problems.
Access several other strategies with the Pro Support
Frequent medical examinations and awareness of your cholesterol levels are paramount to avoid the possibility of serious illnesses due to high cholesterol.
The only warning sign of high cholesterol may be an acute condition such as a heart attack or stroke, so getting advice on how to keep it under control is essential.
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The program includes several elements to treat lifestyle disorders caused by metabolic irregularities and poor lifestyle choices, often manifesting as being overweight, underweight or obese.
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This revolutionary approach combines the expertise of renowned nutritionists and trainers with the latest technology to create tailored diet and exercise plans based on a person’s metabolic profile. Invaluable to anyone looking to make lifestyle changes, this is an invaluable tool that uses both traditional wisdom and modern advancements.
With so many people around the world dealing with cholesterol-related problems, you need to take action to prevent them. Adopting a healthy lifestyle that includes nutritious eating and regular exercise is key to avoiding potentially fatal long-term complications.
Don’t get complacent though; Now is the time to switch from an inactive and unhealthy lifestyle to one that promotes vitality and well-being. Doing so can help you avoid cholesterol-related problems and live a long and healthy life.