Diet Tips To Lower Cholesterol Levels Naturally-This is a hot topic for everyone who concerns about their health matters. Cholesterol is a fat-like, waxy substance that is produced from the liver to protect nerves and to make cell membranes, hormones, and vitamin D.
- 1 Diet Tips To Lower Cholesterol Levels Naturally
- 2 What is the normal level of cholesterol in the blood?
- 3 Poor diet and eating habits
- 4 Obesity and weight gain
- 5 Smoking and alcohol consumption
- 6 Age
- 7 Chest pain
- 8 Heart attack
- 9 Stroke
- 10 How can I lower my cholesterol levels faster?
- 11 Medications
- 12 Regular exercise and physical activities
- 13 Avoid smoking and alcohol consumption
- 14 Eat less refined food
- 15 What can I eat to make my cholesterol levels go down?
- 16 Adding more plant-based foods
- 17 Eat fibre rich foods
- 18 Increase plant protein source
- 19 Whey protein
- 20 How can I lower my cholesterol levels without medications?
- 21 Are bananas good for cholesterol?
- 22 What are the best home remedies to decrease cholesterol levels?
- 23 Honey
- 24 Turmeric
- 25 Garlic
- 26 Green tea
- 27 Amla
- 28 How can I check my cholesterol levels at home?
Diet Tips To Lower Cholesterol Levels Naturally
Cholesterol is also sourced into the blood from the food we eat and the liver makes all the cholesterol that the body is needed. It plays a major role in stabilizing the health of a person as its diminishing or excess levels in the blood can affect the overall health of the person.
There are many constituents present in cholesterol and it is important to know the lipid profile of its various types, Low-density lipoprotein ( LDL), high-density lipid-protein ( HDL) triglycerides, and others.
What is the normal level of cholesterol in the blood?
Medical science considers the normal range of cholesterol levels in the blood is 125 mg/dl for both men and women to maintain healthy living standards. Cholesterol is carried through the blood and is attached to proteins, the combination of cholesterol and proteins is a lipoprotein.
The constituents of cholesterol are two-fold, both good and bad cholesterol. HDL is considered good cholesterol as it removes excess cholesterol and takes it back to the liver. LDL is the bad cholesterol that leads to the formation of plaque in arteries and increases the risk of heart attack and stroke in individuals.
The permitted amount of LDL limits to 190 mg/dl to those who are free from any form of health risks. But it is recommended to control the LDL level up to 100 mg/dl in blood to avoid health serious health risks.
Individuals who have increased cardiovascular risks and diabetes are recommended to lower LDL levels up to 70 mg/dl.
Health researchers have found that individuals above 40 years are prone to serious health issues and balancing the LDL levels can avoid health issues.
Triglyceride is another type of fat present in the blood as its increased levels can increase the chances of heart diseases.
Higher cholesterol levels in the blood can cause severe health issues like chest pain, heart disease, and stroke. Increased cholesterol levels in early youth can cause atherosclerosis and it can lead to several health defects over time. Raised cholesterol levels are a burden to the people of both developing and developed countries. Unhealthy eating habits, lifestyle disorders, and other factors make people unhealthy and increase body fats that lead to obesity.
The research directed by the World health organization ( WHO) has found that one-third of ischemic heart disease is detailed to high cholesterol. The research admits that 39% of the global adults have high cholesterol levels, as 37% of men and 40% of women were included in it.
What are the causes of high cholesterol levels?
The majority of the reports direct it to poor lifestyle choices and unhealthy eating habits. The increase in cholesterol levels is not an overnight chip of the shoulder, it develops in the blood and affects the body slowly.
High cholesterol levels issue no symptoms in the body can be detected through regular health. check-ups. The excess cholesterol deposits fats in fatty vessels which grow rapidly and narrows the arteries to maintain normal blood circulation.
Lack of exercise and obesity can adversely affect the overall health and is considered a major cause of inflated cholesterol levels. Exercise can boost the levels of HDL in the blood which is efficient in removing bad cholesterol from the blood. Unhealthy lifestyle choices can be preventable and treated but some factors counteract the restrictions.
Genetics inherited build and nature of a person body can’t be predictable. Cholesterol can affect you as a side effect of a major health issue. Diabetes, chronic kidney disease, and hypothyroidism. It can also be caused by side effects of various medications used to treat acne, cancer, blood pressure, and palpitations.
There are immense risk factors that increase the cholesterol levels in the blood which are related to lifestyle and eating habits which can be prevented and avoided to ensured a healthy life. They are:
Poor diet and eating habits
The major precaution to prevent the inflation of cholesterol levels in the blood is to regulate healthy food habits. Excess consumption of saturated fats and trans fats can result in an imbalance in cholesterol levels. Saturated fats are mostly found in red meat and dairy products.
Trans fats are commonly found in package foods, snacks, and desserts. A healthy eating habit that includes plant nutrients can benefit to regulate healthy cholesterol levels.
Obesity and weight gain
Excess body weight resulting from unhealthy food habits can negatively affect blood cholesterol levels. A body mass index ( BMI ) of 30 or above increases the risk of high cholesterol and related diseases.
Smoking and alcohol consumption
Smokers have lower HDL levels compared to non-smokers, the lipoprotein which is vital in removing excess cholesterol levels from the blood. Overconsumption of alcohol can increase the level of cholesterol in total.
Teenagers and youth have unhealthy cholesterol levels which can havoc on their health over time. The health issue is common in individuals above 40 and those who are diabetic. The liver loses its efficiency by age and fails to remove the bad cholesterol LDL.
These health risk factors affect the cholesterol levels and the general health of a person which can severe the risks of many life-changing diseases ad symptoms. Most of them are lifestyle-related and can be avoided to resist the increase in cholesterol levels. Some of the risky health-related outcomes are:
The increased blood cholesterol levels affect the arteries and restrict normal blood circulation. It can cause chest pain and other symptoms of coronary artery diseases.
If plaque tears or ruptures a blood clot forms in the plaque and blocks the passage of blood. It affects the health of the heart by restricting blood flow and causes a heart attack.
Similar to a heart attack when plaque tears or ruptures it causes blood clotting and blocks the blood flow to the brain.
Regulating blood cholesterol levels is major for regulating a healthy life. It is caused by bad lifestyle choices and lack of discipline in health which leads to serious and long term health issues. High cholesterol levels can be reversed and controlled naturally and by medications.
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How can I lower my cholesterol levels faster?
High cholesterol levels origins from minute lifestyle and health disorders that affect the individual’s health in long term. There’s no way to reduce your cholesterol levels rapidly as it is a consistent process. The person wants to adopt healthy lifestyle habits and should disciple healthy eating habits by avoiding excess and harmful fats intake. They are:
Medications can diminish these cholesterol levels and decrease the risk of health. Medications are considered to be one of the faster methods to lower cholesterol levels and reduces the risk of heart attack and stroke. Statins are standard medications directed by health experts for most people.
Medical experts also various selective cholesterol absorption inhibitors, resins, and other drugs to lower blood cholesterol levels. Besides medications, it is important to follow a healthy diet and lifestyle to stabilize the fat levels.
Regular exercise and physical activities
Exercise plays a major role in cardiovascular health and healthful cholesterol levels. Health experts that 150 minutes of moderate-intensity aerobic exercises per week helps in reducing cholesterol levels. It also controls blood pressure and other major symptoms. Exercising 30 minutes a day for 5 days a week can stabilize your blood sugar levels.
The activities include brisk walking, swimming, jogging, or cycling. Exercise rapidly increases HDL levels which have the prowess to remove excess cholesterol levels from the blood.
Avoid smoking and alcohol consumption
Smoking reduces the HDL levels and studies have found that the person’s HDL levels have improved after quitting smoking. The presence of the lipid-protein HDL is vital in removing excess cholesterol levels to direct it back to the liver. Excess alcohol consumption can inflate LDL levels and increase cholesterol levels in total.
Quitting smoking and alcohol habits can affect a rapid change in blood cholesterol levels positively.
Eat less refined food
Eating foods that contain high saturated fats can increase the levels of LDL cholesterol. The American Heart Association (AHA) recommends a fat intake of 5-6% of daily calories. The sources are meat, dairy products, cheese, butter, and vegetable oils. Trans fats are used in package foods that excess weight and fat levels.
The major step to lower cholesterol levels is to avoid the intake of foods that stimulates LDL. The person should avoid fast foods, processed package foods as they contain high amounts of fats, and avoiding foods that contain high fats and reviving a healthy lifestyle can lower your cholesterol levels faster.
What can I eat to make my cholesterol levels go down?
Cholesterol levels have a lot to do with what the person eats. A healthy diet is one of the initial things suggested to follow to a person who is struggling to reduce cholesterol levels. Practising strict and healthy food habits can reverse increasing cholesterol levels rapidly.
The food we eat contains several nutrients which have the aspects to reverse cholesterol levels. The individual should adopt strict and healthy eating habits to control cholesterol levels. They are:
Adding more plant-based foods
Plant foods do not contain any saturated high fats and promote healthy digestion. A cholesterol-lowering diet involves the consumption of a wide variety of plant foods such as fruits, vegetables, grains, and seeds. Plant foods supply various nutrients and vitamins needed for your body.
Plant foods are also free of cholesterol and do not enhance cholesterol levels in the blood. It contains antioxidants and some types of fibers essential for the body.
Eat fibre rich foods
Plants are the only source of soluble fiber and Soluble fiber is commonly found in varying quantities in all plant foods like legumes (peas, soybeans, lupins, and other beans) oats, rye, chia, and barley. some fruits (including figs, avocados, plums, prunes, berries, ripe bananas, and the skin of apples, quinces, and pears.
Fiber plays a major role in digestion and maintaining smooth bowel movements. It reduces the absorption of cholesterol into the bloodstream. Studies have proven that fiber consumption has diminished 10% of the total sugar levels in the body.
Increase plant protein source
Replace animal protein food with plant proteins. Beans, peas, grains, rice, tree nuts, almonds, cashew nuts, and seeds including pumpkin, sunflower are rich sources of protein. The vitamins and nutrients in plant foods redeem into the body and supply needed nourishment.
Whey protein is immensely found in dairy products. Health experts suggest whey protein lowers LDL levels and stabilizes cholesterol levels.
How can I lower my cholesterol levels without medications?
It is possible to reduce high cholesterol levels from the body naturally without medications. The individual should follow a sound lifestyle with diet and exercise which can lower the cholesterol levels rapidly. They are;
• Eat a low salt diet that is based on fruits, vegetable oils, and whole grains.
• Replace animal products with rich plant protein foods.
• Increase fiber intake by consuming plant foods.
• Quit smoking and alcohol.
• Exercise regularly to activate the lipid-protein HDL to absorb excess cholesterol.
• Avoid fast foods, and eatables that contain preservatives and trans fats.
• follow a strict diet and adopt healthy lifestyle habits.
• Avoid stress and follow a healthy sleep cycle.
• Habit a daily routine by creating a timetable and arrange the time for eating, work, and exercise.
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Are bananas good for cholesterol?
Bananas contain no cholesterol or cholesterol stimulants. It contains rich fibers which promote digestion and reduce the absorption of cholesterol into the bloodstream. It contains soluble fibers which are not digested but become active when contacted with fluids. Soluble fiber forms in a gel-like substance that binds cholesterol and eliminates it out of the blood.
Each banana contains 0.7 grams of soluble fibers as reported by Dietaries of Canada. Eating a banana can stabilize cholesterol levels. It can make a change to an extent as many factors influence the levels of cholesterol. Eating a single banana along with unhealthy food habits can’t be affected to decrease cholesterol levels.
Besides banana beans, barley, apple, and peas are considered to be fiber foods that can also decrease the cholesterol levels of the body.
What are the best home remedies to decrease cholesterol levels?
High cholesterol levels can be lowered by using home remedies using natural products. It can prevent high cholesterol and decrease cholesterol levels if used consistently. They are:
Honey is used as medicine for several symptoms and diseases and is rich in vitamins and minerals. The antioxidants included in honey resist cholesterol to enter the blood vessels. Consuming a spoon of honey directly or with water is found effective in lowering cholesterol levels.
Turmeric is used in foods and medicines for its rich health benefits. It cuts down the cholesterol that is deposited on the walls of arteries. Consuming turmeric by adding it with vegetables or with milk benefits to decrease and remove bad cholesterol.
Garlic is used in foods to regulate flavour and in medicines from ancient to modern times. Scientific studies prove that garlic is effective in reducing total and LDL cholesterol levels.
Green tea contains the rich and highest concentration of polyphenols which lowers LDL and improves HDL cholesterol. A comparative study was conducted between green tea users and non-green tea users which showed visible results of decreased cholesterol and weight loss for those who used green tea.
Amla is rich in antioxidants and essential amino acids which can reduce the total cholesterol levels. Consuming 2 amlas a day can regulate healthy cholesterol levels.
How can I check my cholesterol levels at home?
It is vital to check cholesterol levels at certain intervals to ensure the health of the body. Individuals can check their cholesterol levels at home by using a kit that can be purchased online or from local stores. Before using the kit check the manufacturing details and its usage. It contains a sealed test with a lancet, plaster and a set of instructions.
To use a cholesterol home kit, you should prick your finger with the lancet, place the droplet on the test strip. The cholesterol levels will appear in minutes. Cholesterol kits are available online and in local stores and seek the advice of a medical expert before using them.
Cholesterol is very essential in the human body to protect nerves make cell membranes, certain hormones and vitamin D. But the excess amount of cholesterol causes serious health issues like heart attack and stroke. Globally nearly 40% of adults suffer from high cholesterol levels. Poor lifestyle choices, food habits and many other reasons can cause higher cholesterol levels and it is important to balance its levels. Follow healthy life habits, lifestyles to prevent and resist higher cholesterol levels in the body. It can also be inherited or can result as a side effect of symptoms and medications. Cholesterol can be reversed without medications if followed by a strict diet, exercise and habits. Check your cholesterol levels occasionally, conserve your health by adapting healthy choices to maintain a healthy mind and body.