7 Proven Ways to Lower Cholesterol Naturally in Your Blood
High cholesterol is a silent killer. It doesn’t show any symptoms but, at the same time, it narrows the blood vessels and increases the risk of heart attack and stroke. For adults in Chennai this is a matter of particular concern. Adults in urban India have a prevalence of hypercholesterolemia (high cholesterol) of 25-30%, and South Asian ancestry itself is recognized as a risk factor in international guidelines. On the other hand, high cholesterol is a condition that can be relatively easily controlled. Here are seven scientifically proven ways to reduce it.
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Choose Fats Wisely
The type of fat you eat is more important than the amount. Monounsaturated and polyunsaturated fats help to lower LDL cholesterol. On the other hand, Saturated and Trans fats raise it. Replace butter with extra virgin olive oil. Instead of having biscuits, have walnuts and almonds. Have oily fish such as salmon or mackerel two or three times a week. Restrict red meat, full fat dairy and fried foods.
2. Increase Soluble Fibre
Soluble fiber binds to cholesterol in the digestive tract, eliminating it from the body. Eat five to ten grams per day. Great sources of soluble fiber include: Oats, barley, beans, lentils, apples and Brussels sprouts. Simply changing your morning routine by including a bowl of oatmeal can have beneficial results within weeks.
3. Add Ground Flaxseed
The flaxseed contains both soluble fibre and omega-3, making it especially beneficial for lowering cholesterol. To get the most benefit from flaxseed, buy it ground or milled (not whole or in oil form), as the body cannot absorb the nutrients from whole flaxseed as easily. A good guide is to have two tablespoons of ground flaxseed each day, mixed into yoghurt or cereal.
4. Move Your Body Regularly
Exercise improves the levels of HDL cholesterol. It also lowers LDL cholesterol. It is recommended to perform exercises for at least 150 minutes a week. These can be moderate intensity exercises. At least 30 minutes should be taken per day with five days in a week. Activities such as brisk walking, swimming, bicycling, or dancing are included. One should start with small durations if beginner and then increase the time to 30 minutes.
5. Maintain a Healthy Weight
Excess weight, especially visceral fat, negatively affects the cholesterol profile. In this case, a reduction in body weight by 5-10% will help improve the levels of “bad” cholesterol and triglycerides. It is necessary to reduce weight through a special diet and sports. In addition, this procedure will prevent the development of diabetes and fatty liver.
6. Stop Smoking and Limit Alcohol
Smoking reduces the amount of HDL (good cholesterol) and damages blood vessel walls. Stopping smoking is one of the most important actions for improving heart health. Alcohol raises triglycerides and provides empty calories; men should not consume more than two standard drinks per day, while women should limit themselves to one.
7. Know Your Numbers and Seek Help When Needed
High cholesterol does not show symptoms, so a blood test is needed to determine the levels in the body. The recommended frequency for people over 40 years old is to test cholesterol at least once a year. If lifestyle changes do not reduce the levels back to the desirable range, it may be required to deal with drugs that lower cholesterol, including statins. Statins are the first-line treatment in most cases while other drugs are available for people whose levels are very high despite statin use or people who cannot take statins due to adverse effects.
Testing for cholesterol is simple. There are many medical facilities in each city that provide a lipid profile test at an affordable price. If one is more likely to acquire high cholesterol because of a diabetic condition, or a heart disease in the family, it is best to consult with a doctor about the most desirable numbers.
