Cholesterol is one of the essential substances that our body has. It is a fat-like substance that the body needs to form hormones, essentials nutrients such as Vitamin D, and substances that contribute to healthy digestion. Besides, it also plays a vital role in cell membrane synthesis. There are two types of cholesterol which are – Low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL is known to be a bad fat as it leads to artery-clogging plaque. On the other hand, HDL is the good cholesterol that removes the extra cholesterol from the blood. The ideal range of cholesterol should be 100mg/dl or less. A reading between 200-240 mg/dL is believed to be a high LDL. Read more to know the causes of cholesterol and remedies to lower high cholesterol levels without medicines.
Causes of High Cholesterols:
- Unhealthy diet
- Unhealthy lifestyle choices
- Lack of exercise
- Diabetes or High Blood Pressure
- Family History
Why Should You Lower your Cholesterols Level?
- Higher cholesterol levels can narrow the arteries.
- Lead to a heart attack or stroke.
- Lead to peripheral arterial disease (PAD)
Natural Remedies to Lower Cholesterol Level:
Say No to Trans Fats
Trans Fats are also known as Trans unsaturated fatty acids, are unsaturated vegetable fats that go through the industrial process, which is known to be hydrogenation. Food manufacturers add Trans fats as they are inexpensive. Some of the common forms of Trans fats are margarine, vegetable shortening, fried foods, processed and packaged foods.
Consuming Trans fats in access can increase the blood level of LDL and can reduce the blood level of HDL. The high concentration of LDL can lead to the accumulation of cholesterol in arteries, which can further raise the risk of heart diseases like stroke and heart attack.
Eat Less Saturated Fats
Saturated foods stay solid at room temperature and can lead to increase in the bad fat on the body. Foods that have saturated fats are red meat, port, chicken with skin, butter, cheese, dairy products, cooking oil, etc. Your diet should contain only 5-6% of the saturated fats. Excess consumption of these foods could lead to atherosclerosis. If you do not fall prey to severe health problems, then restrict the consumption of saturated fats in your diet. Make sure you read the package of the foods item in order to find whether they have saturated fats or not.
Add More Soluble Fiber in your Diet
Soluble fiber helps in healthy digestion, and it lowers the cholesterol level of LDL. Moreover, it contributes to the health of the heart. Vegetables, fruits, whole grains like brown rice, oatmeal, legumes, and beans are a good source of soluble fiber. Soluble fiber reduces bad cholesterol without affecting good cholesterol. Thus, make sure you include a moderate amount of soluble fiber in your diet.
Add More Monounsaturated Fats in your Diet
Nuts, vegetables, and fish, avocados, seeds, vegetable oil such as peanut oil, sesame oil, and sunflower oil are a good source of monounsaturated fats. The foods do not get solid at room temperature. Thus they do not have an adverse effect on your health. Moreover, Avocado and nuts like peanuts, almonds, and Brazil nuts are excellent for the health. Thus, you should definitely incorporate these foods items in your diet. You can get the best of the olive oil and other vegetable oils at the online medical store Pharmeasy. It is a one-stop-shop for all your health needs. While buying from the site, do not forget to use Pharmeasy coupon codes to score an exclusive discount.
Eat More Polyunsaturated Fats
Polyunsaturated fats have Omega fatty acids that are essential for the body. It helps to reduce the bad cholesterol without sufficient HDL levels in your body. Walnuts, salmon, tuna, and trout fish, plats oils like sunflower soybean and corn oil are an excellent source of polyunsaturated fats. However, it is important to have omega-3, and six fatty acids in moderation as anything in access can have a negative impact on health.
Exercise, Exercise, and Exercise
A sedentary lifestyle that has no exercise is the primary cause of high levels of cholesterol and other severe problems. Thus, it is important to add a few exercises to your regular routine. It will not only keep you in shape but also keep most of the health problems at bay. Plus, it lowers down the LDL level and increases the HDL. If your body does not allow, do not go for high-intensity exercise or consult a trainer for the same.
A brisk walk in the morning, evening, and the night after having your meal and lighter asanas such as Kapal Bhati pranayama, Chakrasana, Shalabhasana, Sarvangasana, Paschimottanasana and Ardha Matsyendrasana are beneficial for overall health.
Also, read about: Top 10 Foods That Can Lower Your Cholesterol Level Naturally
Cholesterol is an important substance; however, excess in everything can be harmful to health. Thus, you should maintain the ideal level of cholesterol.
Disclaimer: The statements, opinions, and data contained in these publications are solely those of the individual authors and contributors and not of Credihealth and the editor(s).
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