What Is The Best Home Remedy For Cholesterol?
Blood contains a specific kind of fat called cholesterol. It helps the body make hormones and build cells. But when levels are too high, it can lead to heart disease and stroke.
- 1 Factors That Determine Your Cholesterol Level
- 2 How To Lower Cholesterol Naturally?
- 3 1. Eat More Fiber
- 4 2. Avoid Trans Fats
- 5 3. Exercise Regularly
- 6 4. Reduce Alcohol Consumption
- 7 5. Cut Down On Sodium
- 8 HDL And LDL Cholesterol-Difference?
- 9 What Is The Fastest Way To Lower Cholesterol Without Medication?
- 10 The Ideal Ranges
- 11 Lifestyle Changes To Lower My Cholesterol
- 12 Conclusion – What quickly reduces cholesterol?
Factors That Determine Your Cholesterol Level
The cholesterol levels in your body are determined by many factors including:
- Your genes – If your family has high cholesterol levels then you may also be predisposed to having high cholesterol levels.
- Diet – Eating too much-saturated fat can raise your total cholesterol and low-density lipoprotein (LDL) levels while eating polyunsaturated fats can lower these levels.
- Weight – Being overweight or obese can increase the number of LDL particles circulating in the blood, which increases the overall risk of heart disease.
High levels of cholesterol can be lowered by lifestyle changes such as losing weight, eating healthily, exercising more often, and stopping smoking. If these changes don’t work, medicines can be used to help lower cholesterol levels.
How To Lower Cholesterol Naturally?
Here are 5 tips to lower cholesterol naturally:
1. Eat More Fiber
Researchers have found a link between fiber and lower cholesterol levels. In one study, men who increased their fiber intake by 40 grams a day lowered their total cholesterol by 8 percent and LDL or “bad” cholesterol by 14 percent. The average American eats about 15 grams of fiber daily, according to the National Institutes of Health (NIH). Most experts recommend getting 20 to 30 grams of fiber per day.
2. Avoid Trans Fats
Trans fats are found in many processed foods, including margarine and shortening. They raise LDL or “bad” cholesterol levels and lower HDL or “good” cholesterol levels, increasing your risk for heart disease and stroke. Trans fat occurs naturally in some foods, such as beef, lamb, and butterfat; however, most trans fats are created when liquid vegetable oils are turned into solid fats through a process called hydrogenation — which transforms liquid oils into more saturated fats that can be used as spreads and cooking oils.
3. Exercise Regularly
Exercise is important for lowering cholesterol levels because it helps your body use oxygen more efficiently, which lowers blood pressure and increases heart function. Exercise also helps burn off excess calories from food — especially from saturated fat — and increases lean muscle mass by helping you build more muscle fibers than you could with just weight training alone.
You should aim for at least 30 minutes of aerobic exercise on most days of the week, such as brisk walking or swimming laps. Strength training exercises are also good for lowering cholesterol levels because they increase lean muscle mass, which raises your metabolism so you burn more calories at rest.
4. Reduce Alcohol Consumption
Alcohol has been linked to high cholesterol levels, so if you’re having trouble lowering yours try cutting back on alcohol consumption. The recommended limit for men is no more than 14 units per week (around 5 pints of lager or 3 glasses of wine). Women should drink no more than 9 units per week (4 pints of lager or 2 glasses of wine).
5. Cut Down On Sodium
Eat fewer processed foods (including canned foods) and restaurant meals, which tend to be high in sodium; they make up more than half the salt Americans eat every day.
Cut back on the salt shaker — most people need just one teaspoon per day! Instead use herbs and spices like garlic, ginger, rosemary, or lemon zest instead of adding salt to food when cooking or seasoning at the table.
Choose unsalted nuts and seeds as snacks rather than salted versions.
HDL And LDL Cholesterol-Difference?
HDL and LDL cholesterol are both types of cholesterol. Cholesterol is a waxy, fat-like substance that’s carried in the blood. Too much cholesterol can lead to hardening and narrowing of the arteries (atherosclerosis), which can reduce blood flow to your heart and brain.
HDL, also known as “good” cholesterol, is often considered the “messenger” between your body and your doctor. HDL delivers excess cholesterol to your liver so it can be removed from your body. HDL actually helps prevent coronary artery disease by removing excess cholesterol from the blood vessel walls.
LDL, also known as “bad” cholesterol, is one of the major risk factors for heart disease because it builds up on artery walls and forms plaques (fatty deposits). These plaques narrow or block blood vessels that supply oxygen-rich blood to the heart muscle itself (myocardium).
Plaque formation is sometimes referred to as atherosclerosis because it involves the hardening and thickening of artery walls due to inflammation and the buildup of fatty substances called plaque.
What Is The Fastest Way To Lower Cholesterol Without Medication?
There are many ways to lower cholesterol without medication, but some methods may be more effective than others. One way to lower cholesterol is to eat a balanced diet rich in whole grains, fruits, and vegetables. Additionally, regular exercise can help to lower cholesterol levels. Finally, quitting smoking is also an important step in reducing cholesterol levels.
The Ideal Ranges
The American Heart Association recommends that adults have an LDL cholesterol level below 100 mg/dL, which is the threshold for a diagnosis of high cholesterol.
For people with heart disease, the AHA recommends an LDL goal of less than 70 mg/dL. This is because lowering LDL to less than 70 mg/dL can be life-saving for patients at high risk for heart disease.
However, for most people who don’t already have heart disease, a target of 100 mg/dL or lower may be best to prevent future heart problems and stroke.
Although many factors affect your risk of heart attack and stroke, lowering your LDL cholesterol can help prevent these serious health problems.
Lifestyle Changes To Lower My Cholesterol
You can lower your cholesterol by making some lifestyle changes, such as eating a healthy diet, getting regular exercise, and quitting smoking.
A healthy diet includes plenty of fruits and whole grains. It should be low in saturated and trans fats, which are found in animal products and processed foods.
Regular exercise can help to lower cholesterol by making the heart stronger and more efficient at pumping blood. Exercise also helps to reduce weight, which can further lower cholesterol levels.
The best thing you can do for the health of your heart is to stop smoking. Smoking raises cholesterol levels and is a major risk factor for heart disease.
Conclusion – What quickly reduces cholesterol?
The best home remedy for cholesterol is likely high in fiber and low in saturated fat. Asparagus, whole grains, tofu, beans, and legumes are all good sources of fiber. Make sure you don’t have too much dairy or red meat—both are high in saturated fat.