How to Reduce Cholesterol Naturally
Cholesterol is naturally found in the human body, especially, in the cell membranes, skin, bloodstream, brain, nerves and internal organs. This wax like substance is essential for normal functioning of the body system. However, presence of too much cholesterol is a medical concern, as it gets deposited in the blood vessels. Ultimately, high cholesterol increases the risk for blockage of arteries, coronary artery diseases and heart diseases. Considering these, how to reduce cholesterol naturally is a common query amongst people, who are diagnosed with hypercholesterolemia.
Tips on How to Reduce Cholesterol Naturally
The ideal total cholesterol level is 200 mg/dl. A reading higher than this normal value is not actually a
disease. But, high cholesterol contributes to several health conditions, ranging from mild cardiac
problems to severe cardiovascular complications. Risks for hypercholesterolemia increases with
weight gain and old age. Also, people who are genetically predisposed to high cholesterol have a
higher risk of developing the same afterward. And the thumb rules for lowering cholesterol naturally
are centered on making dietary changes and adopting healthy lifestyle habits. Practical ways on how
to reduce cholesterol naturally include the following.
Low Cholesterol Diet
Keeping in mind that certain foods contribute bad cholesterol in the body, the regular diet plan plays a
crucial role in maintaining cholesterol levels. The purported low cholesterol diet is similar to a well-
planned vegan diet, with lots of fresh vegetables and fruits. Following the vegan diet for 3-4 months
successively provide vitamins, minerals, antioxidants and other essential nutrients, and help to reduce cholesterol naturally.
Cholesterol Lowering Foods
As per health experts, foods that contain soluble fiber help in expelling cholesterol from the body, via
bowel movement. Likewise, seeds and nuts rich in polyunsaturated fats are helpful to counteract the
cholesterol buildup in the body. The list of low cholesterol foods includes psyllium husk, olive oil,
oatmeal, oat bran, almonds, walnuts and whole grains. In addition, you should eat fish rich in omega-3 essential fatty acids.
Avoid High Cholesterol Foods
Another effective tip on how to lower cholesterol naturally is to avoid food items that elevate low
density cholesterol level in the bloodstream. As per nutrition data, high cholesterol foods that should
be eliminated from the diet are cheese, margarine, dairy products, fried food, processed food, egg
and red meat. Also, intake of sugar, caffeine and alcohol should be kept under control.
Maintain a Healthy Weight
Maintaining weight within the prescribed range is an easy way to minimize the risk for
hypercholesterolemia condition. In short, regular exercise is one of the key tips concerning how to
reduce cholesterol naturally. It has duel benefits, reducing bad cholesterol levels (LDL) and increasing
the good cholesterol levels (HDL). So, overweight or obese people should make a point to perform
physical activities in order to lower cholesterol naturally without drugs.
Cholesterol Lowering Supplements
Effective natural ways to lower cholesterol include consuming dietary supplements, which contain
certain active ingredients. Studies have shown that garlic, omega-3 fatty acid, red yeast rice and
flaxseed are good for reducing cholesterol in the natural way. Besides these, cholesterol lowering
supplements include those formulated with chromium and B complex vitamins.
Stress Management Methods
Stress is a contributing factor in elevating cholesterol levels in the body. Thus, managing stress with
yoga, meditation and relaxation techniques is imperative to reduce cholesterol naturally. Very often,
patients of diabetes, hypothyroidism and high blood pressure are diagnosed with
hypercholesterolemia as well. For such patients, timely addressing of the underlying diseases is the
first step for combating high cholesterol.
So, these were some of the guidelines regarding how to reduce cholesterol naturally. With great
determination, stick to the above mentioned health care tips, and definitely your cholesterol level will
drop to about 15-20 percent within the next few months. In case of patients with very high cholesterol
levels, the doctor may prescribe therapeutic medications in specific dose for a particular period.
By Ningthoujam Sandhyarani