Your BMI may be at the right point, you may not be overweight, and you may not show any symptoms of high cholesterol. Until you get tested or are a victim of a stroke or heart disease. So, before dealing with complications, here are some natural home remedies that will help reduce your cholesterol levels. Keep reading!
What Is Cholesterol?
Cholesterol is a type of fat (lipids) present in your blood. Your cells need cholesterol to function normally, and your body produces it. However, you also get extra cholesterol from the fatty foods you eat.
When you have more than the required amount of cholesterol in your body, it begins to accumulate in your arteries. This condition is known as atherosclerosis. This can lead to heart and blood flow problems such as blood clots, heart attacks and strokes.
The condition of suffering from high cholesterol is medically referred to as hypercholesterolemia.
There are mainly two types of cholesterol:
- Low density lipoproteins (LDL): LDL is the bad cholesterol that increases the risk of heart disease and stroke.
- High density lipoproteins (HDL): HDL is the good cholesterol that reduces the risk of developing heart disease and strokes.
Let’s now look at the factors (in addition to your diet) that can lead to high levels of bad cholesterol and lower levels of good cholesterol.
What Causes High Cholesterol?
The following are the most common factors that affect your cholesterol levels:
- Foods high in saturated fats and trans fats: consuming these foods regularly can increase levels of LDL or bad cholesterol.
- Overweight: Being overweight can reduce good cholesterol levels and increase bad cholesterol levels.
- Inactivity: Not exercising and being inactive can increase your LDL levels and increase HDL levels.
- Age: Cholesterol levels (LDL) generally begin to increase after 20 years.
- Family history: people with a family history of high cholesterol levels are prone to the condition.
Cholesterol Levels
A blood test is almost the only way to determine if cholesterol is too high.
- High cholesterol: more than 240 mg / dl
- Borderline High Cholesterol – 200-239 mg / dl
- Normal cholesterol: less than 200 mg / dl
12 Natural Ways To Lower Your Cholesterol
1. Essential Oils
Essential oil is mainly used for its analgesic and anti-inflammatory effects. It can help lower your cholesterol and dilate your blood vessels for uninterrupted blood flow.
2. Vitamins
Vitamins B3, E and C are known to lower serum cholesterol levels. Vitamin C supplementation has been found to lower LDL levels (3), (4). Vitamins B3 and E help fight high cholesterol symptoms such as arteriosclerosis by reducing cholesterol build-up in your arteries.
Foods that are rich in these vitamins include citrus, leafy greens, chicken, mushrooms, tuna, almonds, and sweet potatoes.
3. Fish Oil
Fish oil is a rich source of omega-3 fatty acids. Taking these fatty acids regularly is one of the best and easiest ways to lower your cholesterol. They also help reduce your risk of heart disease.
4. Coconut Oil
Coconut oil is known to increase the good level of cholesterol in your blood. This in turn lowers bad cholesterol and protects you from heart disease by helping you keep your weight in check.
5. Garlic
Garlic contains a compound called allicin, which is only released when you shred it. This compound is known to naturally lower your cholesterol.
6. Green Tea
The strong antioxidant potential of green tea is due to the presence of epigallocatechin gallate (EGCG), which helps lower bad cholesterol (LDL) levels.
7. Yogurt
Probiotic yogurt contains good bacteria that improve your gut health and play an important role in naturally lowering your cholesterol.
8. Chia Seeds
Chia seeds are a rich source of omega-3 fatty acids that help lower cholesterol and the risk of cardiovascular disease.
9. Orange Juice
According to a study published in Lipids in Health and Disease, regular and long-term consumption of orange juice has been shown to lower cholesterol and the risk of cardiovascular disease.
10. Lemon Juice
Lemon juice is a rich source of vitamin C and antioxidants. This makes it an effective way to lower bad cholesterol (LDL) and promote weight loss.
11. Apple Cider Vinegar
Apple cider vinegar (ACV) contains acetic acid and pectin. While acetic acid helps you lose the unwanted body weight associated with high cholesterol, bad cholesterol (LDL) binds to the pectin (fiber) of ACV and is eliminated from your body.
12. Flax seeds
Flax seeds contain a lignan called secoisolariciresinol diglucoside (SDG), which helps lower blood cholesterol and reduce the risk of liver disease.
Prevention Tips
- Eliminate trans fats from your diet. They are often found in cookies, crackers, etc.
- Exercise daily.
- Stop smoking.
- Check your weight to understand if you are overweight.
- Avoid drinking alcohol.
