Natural Ways to Reduce Cholesterol: 8 Natural Ways to Lower Bad Cholesterol
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Increasing cholesterol is a rapidly spreading problem that worries many people. Eating things rich in fat, sedentary lifestyle, not exercising and consumption of alcohol etc. factors work to increase cholesterol. Cholesterol is a waxy substance that collects in the blood vessels. When its amount increases, it can block veins, which can slow or stop blood flow.
How to reduce cholesterol? There are many ways to reduce cholesterol, including not eating saturated fat foods, exercising regularly, avoiding alcohol and smoking, etc. Many medicines also work to reduce cholesterol level. If you want to reduce cholesterol without drugs or treatment, then you can try some of the natural remedies mentioned below.
Do not drink alcohol, avoid stress
According to a report by NCBI, consumption of alcohol can harm your heart. This can increase your blood pressure and cholesterol level, which can put you at risk of heart disease, stroke, heart failure. Stress puts a lot of strain on your heart. It is better that you try to lead a healthy and stress-free life.
eat heart healthy foods
You should avoid food items with trans-fats. Trans fat increases the chances of heart disease including stroke. It increases the level of bad cholesterol (LDL) in your blood and blocks the veins by reducing the good cholesterol (HDL).
quit laziness and exercise
Your sedentary lifestyle can make you a heart patient. If you do not exercise then it increases the risk of cholesterol and heart diseases. A study published on NIH suggests that it can be reduced by doing little but daily exercise.
control weight
Obesity not only increases the risk of heart diseases but it also increases the risk of diseases like diabetes, thyroid and even corona virus. Controlling your weight can help lower your risk of all these diseases. Exercise for this and take a healthy diet along with it.
enough sleep is important
Sleep is very important for better health. Lack of sleep can directly harm heart health. If you don’t get enough sleep, you may experience fluctuations in blood pressure heart rate and these changes can be dangerous.
quit smoking
Quitting smoking improves your HDL cholesterol level. You get benefit from this very quickly. Blood pressure heart rate can improve within 20 minutes of quitting smoking. Blood circulation and lung function begin to improve within three months of quitting smoking.
Increase your intake of omega-3 fatty acids
According to a MayoClinic report, eat foods rich in omega-3 fatty acids. Omega-3 fatty acids do not affect LDL cholesterol. However, it lowers high blood pressure. Foods containing omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseed.
fiber is also important
Increase the amount of soluble fiber in your diet. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in foods such as oatmeal, kidney beans, Brussels sprouts, apples and pears.
Disclaimer: This article is for general information only. It cannot be a substitute for any medicine or treatment in any way. Always consult your doctor for more details.
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