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How To Reduce High Cholesterol

How To Reduce High Cholesterol


Cholesterol is a waxy substance which is found naturally in the human body in the form of HDL (good cholesterol) and LDL (bad cholesterol). Both these types of cholesterol are required for the proper and healthy functioning of the body. However, an imbalance in these levels or a rise in bad cholesterol levels could put one at risk of suffering from serious health problems.

Managing High Cholesterol

When an individual follows a healthy lifestyle and consumes a healthy diet, their body becomes capable of handling excess cholesterol, as the liver compensates for the excess cholesterol by reducing its production.

But when an individual leads an unhealthy lifestyle and has no control over their diet, the body fails to control cholesterol levels and allows excess cholesterol to travel into the bloodstream. Many factors can lead to the rise of high cholesterol levels. They are as follows:

  • Sedentary lifestyle
  • Being overweight or obese
  • Smoking
  • Alcohol consumption
  • Diabetes
  • High blood pressure
  • Under-active thyroid glands
  • Genetics
  • Age
  • Early menopause
  • Emotional stress

Risks of Ignoring High Cholesterol

High cholesterol does not have any particular symptoms. Also, in most cases, the occurrence of emergency events such as a heart attack or stroke might be the only true symptom of high cholesterol, which at times could prove to be fatal. Ignoring high cholesterol could out one at risk of suffering from serious health problems such as:

  • Heart attack
  • Stroke
  • Severe chest pain
  • Plaque build-up
  • Hardening of the arteries
  • Blood clots

As cholesterol levels in the body increase, the excess cholesterol is deposited into the arteries where they mix with blood and other substances to form plaque. This plaque hardens the arteries and restricts proper flow of oxygen and blood to vital organs and other parts of the body. This, in turn, can lead to a heart attack, stroke, chest pain, clotting of blood and other deadly health problems.

How to Increase Good Cholesterol

Along with our age, genes, and other factors high cholesterol is a major contributor to cardiovascular diseases, heart attack, and stroke. As discussed earlier, there are several factors which can contribute to an increase in high LDL (bad cholesterol) levels in the body.

However, a few lifestyle modifications and a healthy and proper diet plan can help treat and lower high cholesterol, as well as manage its side effects. Here is a list of simple lifestyle and diet changes one can try to increase good cholesterol:

  • Eat a healthy diet
  • Load up on fruits & vegetables
  • Exercise daily
  • Brisk walk for 20-30 minutes daily
  • Lose weight
  • Stay away from junk food
  • Cut down on meat
  • Load up on vegetables, fruits & nuts
  • Cut down or refrain from smoking
  • Cut down or refrain from alcohol consumption

Food & Cholesterol

There are a number of foods which you could add to your everyday diet to alter the fate of your high cholesterol. Today, nutritionists at Health Total believe that one of the fastest and most economical ways to bring down high cholesterol is to resort to the right kind of diet. Thus, by simply eliminating a few foods and increasing a few others, one can actually lower high cholesterol levels and minimize chances of suffering from a heart attack or stroke.

List of High Cholesterol Foods

An unhealthy diet is one of the main culprits behind high cholesterol levels. Here is a list of foods which increase bad cholesterol levels and should be avoided.

  • Red meat
  • High-fatt dairy products
  • Pastries & cakes
  • Biscuits
  • Junk food
  • Fried & oily food
List of Cholesterol-Friendly Foods

While some foods have the ability to increase bad cholesterol levels, there are few cholesterol-friendly foods which help lower LDL (bad cholesterol) levels and raise HDL (good cholesterol) levels. Here is a list of cholesterol lowering foods:

  • Vitamin E rich foods
  • Fruits & vegetables
  • Spirulina
  • Omega 3 fish oils
  • Ayurvedic herbs
Vitamin E-Rich Foods

is an essential vitamin which not only helps lower high cholesterol level but also helps protect one against serious heart problems. Here is a list of foods which are high in vitamin E content.

  • Almonds
  • Dried apricots
  • Spinach
  • Hazelnuts
  • Broccoli
  • Pistachios
  • Red bell peppers
  • Green olives
  • Avocados
Fruits & Vegetables

Fruits and vegetables are rich in healthy antioxidants which help lower high cholesterol levels, as well as reduce the risk of heart disease. Hence, it is crucial to include a variety of fruits and vegetables in your daily diet.

Spirulina

Spirulina is an algae rich in calcium, potassium, and B vitamins and is known to be very effective in managing and lowering high cholesterol levels.

Omega 3 Fish Oils

Omega 3 fish oils are a heart healthy supplement known to help manage high cholesterol. Fish oil also helps lower blood pressure, hence reducing the risk of heart disease.

Ayurvedic Herbs

Ayurvedic herbs such as, hawthorn berries, goldenseal, and cayenne effective in lowering high cholesterol levels. One can have these herbs on a daily basis to manage their cholesterol better.

Home Remedies for High Cholesterol

While many turn to medications and drugs to effectively treat high cholesterol, this health disorder can also be effectively treated and managed by restoring to simple and natural home remedies. Here are a few home remedies which help lower high cholesterol.

  • Raw garlic
  • Tulsi & Neem leaves
  • Haldi powder
Raw Garlic

A compound known as ‘allin’, present in garlic, owes to its cholesterol-lowering abilities. Consuming 2-3 cloves of raw garlic daily is known to be effective in reducing high cholesterol levels.

Tulsi & Neem Leaves

Chewing the leaves of plants such as Tulsi and Neem can also prove effective in lowering high cholesterol. Neem helps prevent blood from clotting and Tulsi naturally lowers LDL levels and increases HDL levels. T ulsi is also known to help treat diabetes, a common cause behind high cholesterol levels, by lowering blood sugar levels.

Haldi Powder

Haldi contains a compound known as curcumin, which not only helps manage cholesterol levels but also prevents the build-up of plaque. This spice also promotes the production of bile and purifies blood and thus helps in keeping high cholesterol levels in check. You could mix a tablespoon of haldi powder into a glass of milk or water and consume daily.

So if you suffer from high cholesterol or simply want to stay free from cholesterol problems, simply follow these tips and home remedies to lower your high cholesterol levels naturally. You could also give us a call on our toll free number 18002660607 and talk to our medical experts right now or walk in for your free appointment today!

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