How To Reduce Cholesterol Naturally?
Have your recent blood investigations revealed high low-density lipoprotein (LDL)? Are you looking forward to reducing your cholesterol naturally? Making the right modifications to your diet and lifestyle practices can help you keep your cholesterol in check naturally. The waxy, fat-like substance i.e. cholesterol that your liver produces naturally is essential for smooth body functions; however, excess of it is harmful. High levels of LDL (bad) cholesterol in the blood increases your risk of heart attack, heart disease, stroke, and other health issues. So, it is quite necessary to lower cholesterol levels (LDL cholesterol) and increase HDL (good) cholesterol levels. The guidance of certified nutritionists can help you have a diet plan to reduce cholesterol naturally and prevent or lower the risk of cardiovascular diseases. So, if you are wondering which dietary changes can work to minimize the unhealthy cholesterol in your blood, think no further. Here’s a list of helpful tips that can help you when on a high cholesterol diet plan.
9 Dietary Practices That Helps Lower Cholesterol Naturally
Eliminate Trans Fats
The consumption of trans fats lowers your HDL (good) cholesterol levels and raises your LDL (bad) cholesterol levels in the blood. This increases your susceptibility to developing heart diseases and stroke. So, it is wise to eliminate trans fat from your diet plan for high cholesterol. Make it a habit to check the labels of food products for trans fats in their column of ingredients, and avoid going for foods containing trans fats.
Increase Your Intake of Fibre
The consumption of foods containing soluble fibre can help minimize the absorption of cholesterol in your bloodstream. So, it helps lower LDL cholesterol levels in your blood naturally. Oatmeal, beans, apples, prunes, and pears are some nutritious foods containing soluble fibre. Also, a good intake of fibre makes you feel full for longer and prevents you from overeating. Note that eating a lot of fibre at once can make you suffer from bloating and abdominal cramps. So, when you increase your fibre intake, raise it slowly and not at once.
Include Olive Oil in Your Diet
Olive oil contains good fats which are beneficial for your heart health. Replacing butter in your diet with olive oil can help lower cholesterol levels (LDL cholesterol) markedly. You can go for extra-virgin olive oil. This oil is less processed and comprises great levels of antioxidants, which help keep various diseases at bay.
Opt for Omega-3 Fatty Acid Food Sources
Foods rich in omega-3 fatty acids don’t impact LDL cholesterol but offer you heart-healthy benefits. They help lower blood pressure and promote good cardiovascular health. So, choose to replace red meat with fish rich in omega-3 fatty acids. This helps minimize your intake of saturated fats, which are abundant in red meat. So, you enjoy good heart health. Opt for sardines, salmon, and tuna. Avoid eating fish high in mercury such as swordfish, shark, and king mackerel. Also, you can add flaxseeds and walnuts to your diet plan to reduce cholesterol.
Have Whey Protein
Dairy products are rich in whey protein, which offers you several health benefits. Medical studies have revealed that the intake of supplements of whey protein helps reduce LDL cholesterol and blood pressure. This is beneficial for your cardiovascular health. So, choose to have whey protein in your diet.
Munch on Nuts
Crunchy nuts not only help make you feel full for longer but also reduce LDL cholesterol in your blood. They contain fibre which prevents the absorption of cholesterol in your bloodstream. So, snack on nuts such as almonds, walnuts, cashews, pistachios, and more. Just take care that you don’t overeat them, as they are high in calories.
Spice Up Your Meals
Garlic, coriander, ginger, curcumin-rich turmeric, black pepper, and cinnamon not just flavour your culinary delights but also help lower your LDL cholesterol naturally. Medical research reveals that the intake of merely a half to one clove of garlic daily helps reduce your bad cholesterol by approximately 10%. So, spice up your daily meals with these healthy spices. Also, adding seasoning to your high cholesterol diet plan helps manage your appetite and aids in weight loss benefits.
Avoid or Restrict Intake of Alcohol
Heavy drinking of alcohol can raise your LDL cholesterol in the blood. It also increases your triglycerides levels significantly. These unhealthy changes in your body can increase your risk of serious health issues, such as hypertension, strokes, and heart failure. So, when following a diet plan to reduce cholesterol, limit or avoid alcohol consumption.
Smoking is anyway injurious to your health. Smoking may increase your bad cholesterol and reduce your good cholesterol levels. This can be harmful to your overall health. So, curb smoking. Quitting smoking helps improve your HDL (good) cholesterol levels, blood circulation, blood pressure, heart rate, and lung function greatly. Also, it reduces your risk of developing heart diseases. So, if you have the habit of smoking, get rid of it.
4 Simple Lifestyle Modifications to Lower Cholesterol Naturally
While these dietary tips are highly beneficial to lower cholesterol levels naturally, some lifestyle modifications can also do wonders for cholesterol management. Here are some simple lifestyle changes that you can adopt to keep your cholesterol in check when following a high cholesterol diet plan.
Regular exercise helps improve your overall physical and psychological health. Medical studies reveal that 2.5 hours of exercise a week helps increase your HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides significantly. If you are leading a sedentary lifestyle, incorporate exercise into your routine. Take a break every hour for 5 minutes and have a walk around if you spend long hours in a seated position. Also, you may do jogging, yoga stretches, go for brisk walks or workouts at the gymnasium daily in the morning or after your working hours in the evening.
Stay in Shape
If you are overweight or obese, it is wise to lose weight to lower cholesterol levels. Losing even 10 pounds rightly and evenly can help reduce LDL by up to 8%. Avoid drinking sugary beverages. Manage your craving for sweets by opting for healthy substitutes containing less sugar. Also, incorporate exercise into your daily life. Consulting certified dieticians can help you have the right diet plan for weight loss that can help you shed those undesirable kilos and reduce your cholesterol naturally.
Reduce Your Stress with Relaxation Techniques
Your cholesterol levels may soar if you are under any stress. So, opt for relaxation techniques, such as attending yoga sessions, pursuing a hobby, reading an interesting book, getting social, or practising breathing techniques, such as pranayama. All these can help reduce your stress greatly and minimize your risk of high cholesterol levels and other health issues.
Develop Healthy Sleep Habits
Adequate and quality sleep is crucial for psychological and physical good health. Poor quality of sleep and sleep deprivation may increase your LDL cholesterol levels and lower your HDL cholesterol levels. Following good sleep hygiene practices can help in cholesterol management and promote overall good health greatly. So, make it a habit to have a sound, continuous sleep at night for 7 to 8 hours daily.
So, if you are striving to lower cholesterol levels naturally, resort to these diet tips and lifestyle modifications. Consulting health experts at Health Total can help you have an individualized diet and treatment with homeopathy for cholesterol management that suits you perfectly for the best positive outcomes. The certified nutritionists at Health Total ensure your high cholesterol diet plan comprises all the necessary healthy foods in the right quantities and does not contain any food that might affect your cholesterol negatively. Our integrated approach of a personalized diet plan, Ayurvedic solutions, and homeopathy for cholesterol not just helps you reduce your cholesterol and prevent potential health risks but also promotes overall good cardiovascular health, manages weight, and boosts your immunity. So, wait no more, reach out to us at Health Total, and get started with keeping your cholesterol in check naturally with our diet plan to reduce cholesterol.