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Home Remedies to Lower Cholesterol Level Blog – HealthifyMe Blog – HealthifyMe – The definitive guide to weight loss, exercise and living a healthier life.
High cholesterol levels can cause anxiety and it’s normal to feel anxious about it. Many people worry about the risks associated with high cholesterol, medication costs, and potential side effects. Your doctor may recommend statins or other medications to lower cholesterol if your levels remain high.
Research shows that people with high levels of low-density lipoprotein (LDL) cholesterol may benefit from statins, as they have been linked to a reduced risk of heart attack and stroke. However, these drugs can come with some unwanted side effects. Also, with so many different cholesterol-lowering drugs available, knowing where to start can be a challenge.
But you can make a few simple changes to your diet and lifestyle that can be beneficial. For example, using natural methods to lower cholesterol can reduce the amount of medication you need to take. In addition, certain ingredients in everyday kitchen items can help lower high cholesterol levels.
Explore the healthy and workable home remedies mentioned below to control your cholesterol for good health.
What function does cholesterol serve?
Cholesterol is an essential lipid found in the body. Normally, the body gets the required amount of cholesterol from the liver and animal food sources. Normally, the body excretes any excess cholesterol. However, for many reasons, this system sometimes does not work correctly or is overloaded leading to increased cholesterol in the blood.
You can now check your cholesterol levels at home with the HealthifyMe Metabolic Panel. This comprehensive and personalized test displays over 85 other parameters in addition to your blood lipid profile. This information can help you make more informed decisions and move toward your health goals.
Cholesterol is essential for life, but having too much can be harmful. The body needs it to perform a number of essential functions. These processes include:
- It helps build layers around cell membranes, which help protect cells. You can adjust what goes in and out of your plot with the help of these layers.
- Supports the production of bile in your liver, which is essential for the digestion of food.
- It aids in the production of sex hormones, vitamin d and other hormones in your body.
Home remedies to manage cholesterol like a pro
Lowering your cholesterol naturally can seem difficult. However, a few simple steps in lifestyle changes will make it easier to control your cholesterol levels.
Increase your fiber intake
A healthy diet should contain both soluble and insoluble forms of fiber to reduce the risk of heart disease. Studies have shown that soluble fiber can help lower levels of LDL (low-density lipoprotein) cholesterol, commonly known as “bad cholesterol” due to an increased risk of heart disease.
Fiber acts like a sponge, helping to absorb fat and cholesterol when you eat fatty or cholesterol-rich foods, thereby lowering blood cholesterol levels.
Even when eating a low-fat, low-cholesterol diet, soluble fiber can still help lower cholesterol. Sources of soluble fiber include oats, legumes, fruits (such as oranges, pears, and apples), peas, and psyllium. This soluble fiber helps regulate your blood sugar and thus reduces the production of extra cholesterol.
Consume turmeric fully
For optimal results, you should incorporate turmeric into your regular meals. It reduces plaque buildup in the arteries and has antibacterial properties.
Studies show that eating turmeric-containing curries, vegetable dishes and sabzi can help control cholesterol levels. Also, drinking a glass of turmeric milk before bed can be beneficial.
astragalus
Astragalus, a plant commonly used in traditional Chinese medicine, is said to have an adaptogen-like effect, meaning it can help the body withstand different types of stress.
It also has anti-inflammatory and antibacterial properties. Additionally, research shows that astragalus may offer some cardiovascular benefits such as lipid management.
Eat raw Amla or drink Amla juice
According to one study, consuming one or two amla berries daily can significantly reduce bad cholesterol levels. Amla, rich in vitamin C, is one of the great natural remedies to lower cholesterol. In addition, it aids in the regeneration and repair of body tissues.
drink green tea
According to research, green tea contains catechins and other antioxidants that can help lower the levels of bad cholesterol (LDL) and total cholesterol in the body and help you feel full of energy. So consuming green tea every day can help lower high cholesterol.
Read more: Green Tea vs Milk Tea – Which is healthier?
Omega-3 fatty acid supplement produced from fish oil
Fish and fish oils are excellent sources of omega-3 fatty acids. Particularly rich sources include herring, sardines, lake trout, trout, tuna and other fatty fish.
According to a study, omega-3 fatty acids in fish reduce the risk of developing heart disease. Therefore, the additional nutrients found in fish can protect your heart health. Furthermore, combining those nutrients plus omega-3 fatty acids can make it more effective.
Eating one or two servings of fatty fish per week may reduce the risk of heart attack. Supplementing with omega-3 fatty acids and other meals high in these fatty acids can be helpful if you have heart disease. Walnuts, canola oil, and soybeans are a few examples of good sources.
Garlic
Garlic is well known for its health benefits and has become a staple in Indian cuisine. It is composed of amino acids, vitamins, minerals and molecules with sulfur-containing oxygen, all of which are the active ingredients that give garlic its healing properties.
Many scientific studies have proven that garlic consumption can significantly reduce total and LDL cholesterol levels.
Coriander seeds
Ayurveda uses Dhaniya seeds to treat various ailments, one of which is to reduce harmful cholesterol levels. Coriander seeds contain essential vitamins, such as vitamin C, folic acid, vitamin A, and beta-carotene.
Consuming these seeds first thing in the morning can help increase the level of good cholesterol (HDL) in your body and reduce the level of bad cholesterol (LDL).
curry seeds
Methi seeds also known as Alfalfa herb, has been used since ancient times as a spice, flavoring agent and medicinal herb. They are rich in vitamin E and have anti-diabetic, anti-inflammatory, and antioxidant properties.
Research has revealed that saponins and fiber in fenugreek can lower cholesterol levels and inhibit its production in the liver. Therefore, it is recommended to consume ½ to 1 teaspoon of fenugreek seeds per day.
HealthifyMe Notes
There’s no one-time fix to lower your cholesterol levels, but a constant effort can lead to significant progress in the long run. If cholesterol levels are unstable, consider home remedies with dietary intervention under the supervision of qualified nutritionists for high cholesterol. These approaches are often low-cost, easy to obtain, and can help you achieve your health goals.
Some lifestyle changes to lower cholesterol
Living a healthy lifestyle significantly affects your cholesterol balance. Therefore, it is important to be aware of factors that can have a long-term effect on high-density lipoprotein (HDL) levels.
To positively impact your cholesterol, you should incorporate physical activity and healthy eating into your daily routine.
exercise regularly
Regular exercise can provide significant benefits to a person’s health, promoting an increase in good cholesterol and a decrease in bad cholesterol. Unfortunately, the sedentary lifestyle of many people over 40 can be detrimental to their health, leading to increased cholesterol levels.
To prevent this, it’s best to start each day with light stretching exercises for a few minutes, such as the cobra stretch, knee-to-chest pose, child’s pose and side stretch along with Schedule regular brisk walks for 20-30 minutes. .
Quit smoking
Quitting smoking can be challenging, but smoking raises cholesterol levels to a high degree, so lifestyle modifications are essential for better health.
Chances are that when a person stops smoking, these effects will go away. In fact, after quitting smoking, HDL levels can start to rise as soon as three weeks.
Moderate alcohol consumption
Alcohol consumption is a prominent health problem in today’s society. Although regular drinkers may have a hard time quitting completely, it’s best to limit or avoid alcohol because drinking too much can raise cholesterol levels and cause other problems.
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Regular medical check-ups and being aware of your cholesterol levels are paramount to avoiding the possibility of serious illnesses caused by high cholesterol levels.
The only warning sign of high cholesterol may be an acute illness like a heart attack or stroke, so it’s essential to get advice on how to control it.
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The program includes several elements for the treatment of lifestyle disorders caused by metabolic abnormalities and poor lifestyle choices, which often manifest as being overweight, underweight or obese.
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Inference
With so many people worldwide dealing with cholesterol-related problems, you must take action to stop them. Adopting a healthy lifestyle that includes a nutritious diet and regular physical activity is key to avoiding potentially fatal long-term complications.
However, don’t let yourself be complacent; Now is the time to switch from an inactive and unhealthy lifestyle to one that promotes vitality and health. Doing so will help you stay away from cholesterol-related problems and live a long and healthy life.
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