Natural Ways to Lower Cholesterol Levels - Diet & Weight

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Natural Ways to Lower Cholesterol Levels

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High levels of bad cholesterol (LDL and triglycerides) in the blood increase the risk of developing various complex diseases including high blood pressure, heart attack, stroke and kidney problems. Cholesterol levels can be controlled through proper diet and regular lifestyle.

Continue reading the article to know 10 natural ways to lower blood cholesterol levels.

Relationship between diet and blood cholesterol

Cholesterol is mainly produced by the liver and can also be obtained from food. Cholesterol is found in foods such as milk and dairy products, egg yolks, liver, beef, pork, shrimp, etc.

Carbohydrates (rice, bread, biscuits, bread, noodles and pasta) provide calories to the body. Consuming more sugary foods than the daily caloric needs increases the level of triglycerides, which are considered harmful cholesterol.

HDL cholesterol, which is good for health, is increased by eating different foods. Especially foods rich in healthy fats. For example: nuts, grains, olive oil, fish, vegetables, etc.

So it is safe to say that cholesterol is linked to food. However, besides food, some other factors are related to lowering and increasing blood cholesterol. For example: exercise, smoking, age, sex, body weight, family history or genetic influence, various diseases etc.

Avoid unhealthy fats

Eating foods rich in unhealthy fats (saturated fats and trans fats) is one of the main causes of increased levels of bad cholesterol in the blood and decreased levels of good cholesterol. Foods rich in saturated fat should be reduced from the diet as much as possible. Chicken skin, beef, lamb, milk and dairy products, palm oil and coconut oil are examples of saturated fat.

Cholesterol Levels

Chips, cookies, fried food in burnt oil, butter, fast food etc. are foods rich in trans fat which should be completely avoided.

Consume healthy fats

Fat is not necessarily harmful to health and fat cannot be completely eliminated from the diet. Rather, healthy fats (monounsaturated fats and polyunsaturated fats) should be eaten to increase the level of beneficial cholesterol in the blood.

Foods that contain monounsaturated fats are a variety of nuts, avocados, flaxseeds, chia seeds, olive oil, sunflower oil, soybean oil, etc.

Omega-3 fatty acids are a polyunsaturated fat found primarily in fish. In other words, different types of fish are the best sources of omega-3 fatty acids. So it is recommended to eat fish at least two days a week.

Eat fiber rich foods

Foods high in fiber should be a part of a daily diet. Foods high in fiber should be a part of a daily diet. Oats, brown rice, red flour bread, fruits, vegetables, barley bran, and other foods are high in dietary fiber.

Foods high in fiber should be a part of a daily diet. Oats, brown rice, red flour bread, fruits, vegetables, barley bran, and other foods are high in dietary fiber. Eat as little white rice and flour-based foods as you can. Due to the fact that they may raise blood levels of dangerous cholesterol.

Cholesterol Levels

Foods rich in fiber are red flour bread, oats, brown rice, fruits, vegetables, barley bran etc. White rice and flour-based foods should be eaten as little as possible. Because of they have the potential to raise blood levels of dangerous cholesterol. Because, they can increase the level of harmful cholesterol in the blood.

Eat fruits and vegetables

A lot of fiber and anti-oxidants are available from fruits and vegetables, which help to reduce harmful cholesterol levels in the blood. Therefore, you should have enough fruits and vegetables in your daily diet. Instead of making fruit juice, you should practice eating it whole. Sweet fruits (mango, jackfruit, watermelon, pineapple, banana and dates) should be eaten in moderation for diabetic patients.

Vegetables should be cooked in less time. Because high heat reduces anti-oxidants. Also, you should develop the habit of eating cucumber, carrot, tomato, raw papaya, lettuce etc. as a salad.

Exercise regularly

Regular exercise helps in reducing bad cholesterol levels in the blood as well as increasing good cholesterol levels. You can do any type of exercise of your choice including walking, running, swimming, climbing stairs, jumping rope, cycling, weight lifting.

 Keep body weight under control

Body weight is linked to blood cholesterol levels. People who are overweight have higher levels of harmful cholesterol in their blood. So body weight should be reduced. In order to control body weight, one should eat moderate amount of food according to the daily caloric requirement. Idle life should be avoided. That is, regular exercise or manual labor should be done.

Avoid smoking and drinking

Smokers have a higher risk of heart disease. Because smoking increases the level of bad cholesterol in the blood and lowers the level of good cholesterol. So smoking should be avoided. Drinking alcohol can cause blood cholesterol levels to rise. So, if you have a habit of drinking, you should avoid it.

Also avoid drinking soft drinks. Because soft drinks destroy the balance of cholesterol in the blood and have harmful effects on health.

Keep stress under control

Excessive stress can cause an increase in the level of harmful cholesterol in the blood. So avoid excessive stress as much as possible.

Good sleep is important

Sleep is linked to mental health. That is, if you don’t sleep well, mental stress increases. Sleep also plays a role in increasing the level of bad cholesterol in the blood and decreasing the good cholesterol.

Sleep 7 to 9 hours every night. Bed, pillow and room environment should be comfortable for good sleep. Tea and coffee should not be consumed at night for those who have insomnia.

Can take supplements

As a supplement to reduce bad cholesterol levels in the blood and increase the good cholesterol, the husks or chia seeds can be consumed. (Cleveland Clinic, 2022)

Such supplements are very easily available in our country and consumption is unlikely to cause any side effects. Mix 1 to 2 teaspoons of isabgul husk or chia seeds in a glass of water every morning and night. Sugar or honey cannot be added to enhance the taste.

Natural drink to lower cholesterol

Maintaining healthy cholesterol levels is crucial for overall well-being, and incorporating natural remedies into your routine can be an effective way to achieve this. One such remedy is a powerful natural drink designed to lower cholesterol levels. This beverage combines the goodness of various heart-friendly ingredients, such as green tea, hibiscus, and citrus fruits.

Green tea is renowned for its antioxidant properties and its ability to reduce LDL cholesterol. Hibiscus, on the other hand, has been linked to lower blood pressure and improved cholesterol levels. Combining these with the citrusy punch of fruits like oranges and lemons not only enhances the flavor but also provides a rich source of soluble fiber, which aids in cholesterol reduction. By regularly incorporating this natural drink into your daily routine, you can take a refreshing step towards promoting heart health and naturally lowering cholesterol levels.

Best milk to drink to lower cholesterol

Selecting the right milk can play a pivotal role in achieving this goal. Opting for plant-based alternatives like almond milk can be a smart move. Almond milk is not only a delicious dairy-free option but also boasts heart-friendly benefits. Rich in monounsaturated fats and antioxidants, almond milk has been linked to lower cholesterol levels.

Cholesterol Levels

The monounsaturated fats aid in reducing LDL (low-density lipoprotein) cholesterol, commonly known as the “bad” cholesterol. Additionally, almond milk is naturally cholesterol-free and can be fortified with essential nutrients like vitamin D and calcium, promoting overall cardiovascular health. So, by making a simple switch to almond milk, you not only embrace a tasty and versatile beverage but also contribute to your heart’s well-being in a natural and enjoyable way.

Last word

A proper diet should be followed to maintain proper cholesterol levels. Eat healthy fats, moderate protein and carbohydrates, enough fiber rich foods etc. In addition, smoking and drinking should be avoided, stress should be controlled and regular exercise should be done.

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