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High cholesterol levels can cause concern, and it’s normal to feel anxious about it. Many worry about the risks associated with high cholesterol, medications’ costs, and potential side effects. Your doctor may suggest statins or other drugs to lower your cholesterol if your levels remain high.
Research suggests that those with elevated levels of low-density lipoprotein (LDL) cholesterol may benefit from statins, as they have been linked to a lower risk of heart attack and stroke. Nevertheless, these drugs may come with some unwanted side effects. In addition, with so many different cholesterol drug types available, it can be challenging to know where to start.
But you can make a few simple changes to your diet and lifestyle that can be beneficial. For example, using natural methods to reduce your cholesterol may reduce the medication you need to take. Additionally, some ingredients in everyday kitchen items can help reduce high cholesterol levels.
Explore the healthy and feasible home remedies mentioned below to manage your cholesterol for a healthy you.
What Function Does Cholesterol Serve?
Cholesterol is an essential lipid found in the body. Typically, the body receives the cholesterol it needs from the liver and animal food sources. Usually, the body excretes any extra cholesterol. However, due to various reasons, sometimes, this system doesn’t always work correctly or is overwhelmed, which can lead to increased cholesterol levels in the blood.
You can now check your cholesterol levels at home with the HealthifyMe Metabolic Panel. This comprehensive and personalised test shows 85+ other parameters in addition to your blood lipid profile. This information can help you make more informed decisions and progress steadily toward your health objectives.
Cholesterol is necessary for survival, but having too much of it can be damaging. The body needs it to perform several essential functions. These processes include:
It helps build layers around the cell membranes, which protect the cells. You can regulate what enters and exits your cell with the help of these layers.
Aiding the production of bile in your liver, which is essential for the digestion of food.
It assists in producing sex hormones, vitamin d, and other hormones in your body.
Home Remedies to Manage Cholesterol like a Pro
Lowering your cholesterol naturally may seem challenging. Nevertheless, a few simple steps in lifestyle changes make it easier to manage your cholesterol levels.
Increase Your Fibre Intake
A healthy diet should contain both soluble and insoluble forms of dietary fibre to reduce the risk of heart disease. Studies have shown that soluble fibre can help lower LDL (low-density lipoprotein) cholesterol levels, often referred to as the “bad cholesterol” due to its increased risk of heart disease.
Dietary fibre acts like a sponge, helping to absorb fat and cholesterol when you eat fatty or cholesterol-rich foods, thus lowering your blood cholesterol levels.
Even when eating a low-fat, low-cholesterol diet, soluble fibre can still help lower cholesterol. Sources of soluble fibre include oats, legumes, fruits (such as oranges, pears and apples), peas, and psyllium. This soluble fibre helps to regulate your blood sugar levels and thus reduces the production of additional cholesterol.
Consume Adequate Turmeric
For optimal results, you should incorporate turmeric into your meals regularly. It reduces plaque buildup in arteries and has antibacterial properties.
Studies suggest that having curries, vegetable dishes, and sabzi that contain turmeric can help manage cholesterol levels. Additionally, drinking a glass of turmeric milk before bedtime can be beneficial.
Astragalus, a plant commonly used in traditional Chinese medicine, is believed to have an adaptogen-like effect, which means it can help the body withstand various kinds of stress.
It also has anti-inflammatory and antibacterial properties. Additionally, research suggests that astragalus may provide certain cardiovascular benefits like managing lipids.
Eat Raw Amla Or Drink Amla Juice
According to a study, consuming one or two amla fruits daily can considerably lower bad cholesterol levels. Amla, rich in vitamin C, is one of the excellent natural therapies for lowering cholesterol. Additionally, it aids in the regeneration and repair of bodily tissues.
Drink Green Tea
According to research, green tea contains catechins and other antioxidant substances that may help lower “bad” LDL and total cholesterol levels in the body and keep you feeling energetic. So consuming green tea every day can aid in lowering high cholesterol.
Read more: Green Tea vs Milk Tea – Which is healthier?
Omega-3 Fatty Acid Supplements Produced From Fish Oil
Fish and fish oils are excellent sources of omega-3 fatty acids. Particularly abundant sources include herring, sardines, lake trout, salmon, tuna, and other fatty fish.
According to a study, omega-3 fatty acids in fish lower the chance 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 portions of fatty fish per week may decrease your risk of a heart attack. Omega-3 fatty acid supplements and other meals high in these fatty acids may be helpful if you have heart disease. Walnuts, canola oil, and soybeans are a few examples of good sources.
Garlic is renowned for its health benefits and has become a staple in Indian cuisine. It is composed of amino acids, vitamins, minerals, and molecules with sulphur-containing oxygen, all of which are the active components that give garlic its medicinal properties.
Various scientific studies have demonstrated that garlic consumption can significantly reduce total and LDL cholesterol levels.
Ayurveda uses Dhaniya seeds to treat various illnesses, one of which is reducing 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 boost your body’s good cholesterol (HDL) levels and decrease bad cholesterol levels (LDL).
Methi seeds, also known as fenugreek, have been used since antiquity as a spice, flavouring agent, and medicinal herb. They are rich in vitamin E and possess anti-diabetic, anti-inflammatory, and antioxidant properties.
Research has revealed that the saponins and fibre in fenugreek can reduce cholesterol levels and inhibit its production in the liver. Therefore, taking ½ to 1 teaspoon of fenugreek seeds is generally recommended daily.
The HealthifyMe Note
There is no one-time fix to reduce your cholesterol levels, but continued effort can result in significant progress over the long term. If cholesterol levels are unstable, consider looking into home remedies along with dietary intervention under supervision of qualified nutritionists for high cholesterol. These approaches are generally low-cost, easy to obtain, and may help you achieve your health goals.
Some Lifestyle Modifications to Lower Cholesterol
Living a healthy lifestyle affects your cholesterol balance significantly. Therefore, it is crucial to be aware of the factors that can have a lasting effect on high-density lipoprotein (HDL) levels.
To positively influence your cholesterol, you should incorporate physical activity and healthy eating into your daily routine.
Regular exercise can significantly benefit a person’s health, promoting the elevation of good cholesterol and reducing bad cholesterol. Unfortunately, the sedentary lifestyle of many people over the age of 40 can be detrimental to their health, leading to increased cholesterol levels.
To prevent this, it is best to begin each day with a few minutes of mild stretching exercises, such as the cobra stretch, knee to chest, child’s pose, and side stretch along with a regular schedule of brisk walking for 20-30 minutes..
Quitting smoking can be challenging, but smoking raises cholesterol levels to a great extent, hence modification of lifestyle is essential for better health.
It is very probable that when one stops smoking, these effects will disappear. In fact, after quitting smoking, HDL levels can begin to increase in as soon as three weeks.
Moderate Alcohol Consumption
Alcohol consumption is a prominent health issue in today’s society. While regular drinkers may have difficulty stopping altogether, it is best to limit or avoid alcohol consumption as excessive drinking can increase cholesterol levels and cause other problems.
Get Access to Several Other Strategies with the Pro Support
Frequent medical examinations and awareness of your cholesterol level are paramount to avoiding the potential for severe diseases due to high cholesterol levels.
The only warning sign of high cholesterol may be an acute ailment such as a heart attack or stroke, so it is essential to receive advice on how to keep it under control.
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Depending on the results, the expert nutritionists help you create a customised plan to combat the condition. The benefit of the Pro package is that it includes another test after three months to monitor your progress.
The programme includes several elements to treat lifestyle disorders caused by metabolic irregularities and poor lifestyle choices, which often manifest as being overweight, underweight, or obese.
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With so many people worldwide dealing with cholesterol-related issues, you must take action to prevent them. Adopting a healthy lifestyle that includes nutritious eating and regular physical activity is key to avoiding long-term, potentially deadly 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 wellness. Doing so will help you steer clear of cholesterol-related problems and live a long and healthy life.
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