How to Lower Cholesterol Naturally
Cholesterol is essential for life. It is naturally produced in the body mostly by the liver. However, many people suffer from high cholesterol or hypercholesterolemia. This health condition can cause high blood pressure, heart diseases, and strokes. Although high cholesterol has some serious effects, it is treatable. Some people have turned to prescription medication which has many negative side effects. Thankfully, this health issue can be treated naturally. It does take a change in habits, but anyone can make these changes. This article will discuss how to lower cholesterol naturally.
Follow a better diet
One way is a change in diet. Eating natural cholesterol lowering foods has been found to raise high-density lipoproteins (HDL), also known as good cholesterol, and lower low-density lipoproteins (LDL), also known as bad cholesterol. Oatmeal has soluble fiber and is recognized as a food that helps to lower cholesterol. By adding fruit to the oatmeal, for example, bananas, more fiber will be added to this meal. Adding fish rich in omega 3 fats such as salmon, tuna, halibut can also help to reduce cholesterol. Doctors usually recommend eating fish at least twice a week to maximize the benefits. Olive oil is another cholesterol lowering food. It is also very versatile because it can be used for everything from sauteing vegetables to making a salad dressing. By choosing to use extra-virgin olive oil, you receive more cholesterol-reducing effects because it contains more antioxidants than the “light” varieties. Garlic also adds nutritional value to any meal and helps to reduce cholesterol. It contains a substance called allicin which is thought to help lower LDL. These are just a few of the foods that have been found to naturally lower cholesterol.
Make exercising a routine
Another change that studies have revealed to have an effect in reducing high cholesterol is adding exercise into a routine. Most people find this to be a challenge as many lead busy lives with little free time. There are ways to sneak physical activity into the busy day. For example, you can choose to park further away from the door, walk the stairs instead of taking the elevator, use the lunch break to walk or jog, or have an exercise buddy to keep you motivated to make this lifestyle change. Exercising can also result in weight loss which will also help to reduce high cholesterol.
Another culprit found to raise cholesterol is stress. Many people have a difficult time dealing with stress from the workplace, at home, or due to the demands of a busy schedule. Unfortunately, this reoccurring stress can have a negative effect on cholesterol. How stress is managed is different for each individual. However, studies have shown that meditation, relaxation, and taking time for yourself will reduce stress. At times, it is also helpful to talk with a professional counselor. While stress cannot be completely eliminated from life, it can be dealt with successfully and as a result, lower the risk of high cholesterol.
Natural remedies to lower total cholesterol, LDL, and also improve HDL levels
How many times did you throw away orange peel thinking that it is useless? In fact, you are not alone. It is estimated at over 700,000 tons of discarded peels every year in the USA. But, the surprising truth is that it is very healthy and even helps fight high cholesterol. Orange peel contains excellent flavonoids, precisely poly methoxylated flavonoids (PMFs) that have been demonstrated by studies conducted by US and Canadian scientists to inhibit LDL and VLDL (Very Low-Density Lipoprotein) secretion by the liver. The cholesterol-lowering potential of the peel is even comparable to statins but without side effects. Orange juice has some PMFs but very much lower than the peel, you will have to drink many glasses of juice to receive comparable PMFs supply. Moreover, orange peel is oily – a special oil composed of linalool and limonene that have antimicrobial and antioxidant properties. Do you still want to throw it away? Give it a try! You just have to grate the rind of an orange, the equivalent of a tablespoon and a half. Boil with a cup of water and add a teaspoon of honey. The taste is sensational, and the result is all good for your cholesterol. You can also use it to flavor your recipes (soups, salads, oatmeal, and rice). The same cholesterol-reducing effect goes for other citrus fruits such as lemon, lime, and tangerine.
Garlic can help decrease total cholesterol, LDL cholesterol as well as triglycerides levels. It is an organic blood thinner which can support an easy blood flow in the arterial blood vessels. A thick blood may result in cholesterol build up as well as a plaque on the arterial walls. To be able to obtain the cardiovascular rewards from garlic, consume between 500 and 1,000 mg of garlic on a daily basis. You may split this quantity into three comparable servings during the day. You can take your garlic in dietary supplement form, in tincture form or by consuming the herb on its own. In herb form, incorporate it into your meals to have a wholesome flavoring. Keep in mind that garlic can have interaction with other blood thinners.
Green tea is recognized for the significant levels of antioxidants it provides. Anti-oxidants aid to get rid of cholesterol plaque buildup out of the arterial walls. It is also able to increase HDL levels (the good cholesterol) while decreasing LDL (the bad cholesterol). Consume green tea as a drink or in form of dietary supplement. Take a minimum of 600 mg of green tea on a daily basis to be able to get its cholesterol-improving benefits.
Why not making a garlic and green tea combo? That combination is simply ideal. To prepare it, you have only to boil two raw garlic and crushed in a cup of green tea for 10 minutes. Then turn off the heat and let it rest for 5 minutes. Strain the infusion and add the juice of half a lemon squeezed. What is the best time to take it? Drink on an empty stomach and also before going to sleep.
Ginger is a blood thinner like garlic herb and it can be beneficial for maintaining the heart healthy by preventing blood clots. Additionally, it can reduce bad cholesterol levels, as reported by the University of Maryland. As for garlic, it is advisable to not take it with other blood thinners. You may take it as a supplement or as a juice and also add it to many meals in your diet.
Many who have suffered from high cholesterol have found these suggestions to be helpful in lowering cholesterol naturally. It does require time and effort to make these changes, but the benefit to the heart and mind is well worth the work.