How to Reduce High Cholesterol in the Body
I believe you open this article to learn about how to reduce cholesterol in the body.
So, this article will focus on the good and the bad cholesterols, the don’ts and the dos, the signs and symptoms, as well as remedies on how to reduce high cholesterol in the body.
What is Cholesterol?
Cholesterol is the waxy substance created within the liver. It is found in many foods that we are prone to eat. The likes of fish, meat, milk, cheese, butter, and eggs have sterol in them but grain, vegetables, and fruits don’t have any sterol.
Is there good or bad cholesterol in the body?
There is ‘good’ and ‘bad’ cholesterol. When the Good cholesterol removes the bad cholesterol from the bloodstream it is called High-Density Lipoprotein (HDL). While having too much cholesterol is called bad cholesterol and this can build up inside the walls of the blood vessels and it is known as Low-Density Lipoprotein (LDL). If not properly managed it may lead to increase risks of heart attack or stroke.
What causes high cholesterol?
One of the most dangerous problems of the modern age is high cholesterol. It propels the person towards death silently.
You develop LDL cholesterol than its need to when you live an unhealthy lifestyle, or lack of exercise, smoking, or taking too many fatty foods. This is the reason why most people develop high cholesterol.
You are at risk of heart and circulatory diseases like heart attack and stroke when you develop high cholesterol. Also, if you’re overweight or have a polygenic disease, you’re at a bigger risk of getting high cholesterol.
Signs and Symptoms of High Cholesterol in the Body
Actually, it is difficult to pinpoint the symptoms of high cholesterol in the body. In medical science, it is believed that high cholesterol is responsible for heart diseases and heart attacks. This is why it is important to be observant and go for a check-up regularly because high cholesterol is a hidden risk factor which means it can happen at any time without knowing until it’s too late.
How to reduce cholesterol levels in the body
1. Don’t smoke or quit smoking:
Smokers are liable to die young, we hear this phrase most times. Well is is no joke, because, smoking appears to escalate bad lipoproteins, and reduce good HDL, it can also affect the body’s capability to forward cholesterol back to the liver to be broken down or stored. However, quitting smoking can stop these effects and improves the cholesterol level in the body.
2. Be active:
Exercising is very effective in reducing cholesterol levels in the body. In addition, any form of exercise can improve the cholesterol level in the body and promotes heart health. Put into consideration that, the longer and additional effort you put in the exercise, the greater the health benefit.
3. Eat a healthy balanced diet:
Foods rich in soluble fiber and Omega-3 fatty acids improve the cholesterol levels in the body. Eating foods that are rich in fiber is very essential to the body. Moreover, foods that are rich in soluble fiber include beans, peas, lentils, fruit, psyllium, and whole grains including oats. All unsaturated fats are heart-healthy and may reduce the risk of diabetes. The type of polyunsaturated fat with extra heart benefits is Omega-3 fats.
4. Limit your consumption of food high in saturated fats and focus on monounsaturated fats:
Monounsaturated fats are olive oil, canola oil, safflower oil, sesame oil, peanut oil, and avocados. These oils can limit the bad LDL, and increase the good HDL, they can as well reduce the oxidation that contributes to clogged arteries.
5. Lose excess weight:
Studies show that the total reduction of cholesterol can occur due to weight loss by decreasing the creation of new cholesterol in the liver. Weight loss has had so many positive effects on HDL and LDL in numerous studies.
6. Avoid drinking alcohol or reduce the consumption of alcohol
Having one or two cups per day might improve HDL cholesterol and cut back the chance of clogged arteries. However, it is advisable to avoid alcohol as it may lead to diabetes and too much of it may also increase heart disease risk and may harm the liver.
7. Try Supplements
Specialists indicated that using supplements improve the cholesterol level in the body and boost your immune system. However, always visit your doctor before taking any supplements. Your doctor can recommend supplements that will be suitable for your health and immune system. Avoid self-medication.
Also read Benefits of Drinking Carrots Juice
Remedies on how to reduce high cholesterol in the body
1. Coriander Seeds
Studies have shown that coriander seeds are very good in preventing high cholesterol and diabetes. They are very useful in reducing the cholesterol level in the body because of the antioxidants properties in them.
How to use:
- Take 500 ml of water.
- Add 2 tablespoon of coriander seeds in it.
- Boil it for 10 minutes on medium flame.
- Now sieve this water and let it cool.
- Consume it in one day in 3 parts i.e. in the morning, afternoon, and at night.
When used daily, it can control the cholesterol levels in the body and lowers cholesterol in the body in long run.
2. Lemon For Cholesterol
Lemon has zero per cent of cholesterol which makes it a great remedy in reducing cholesterol in the body. Taking lemon juice is an opportunity to consume vitamin C every day. Lemon Juice contains high citric acid content which makes the best natural cleansers.
How to use:
- Take 1 glass of lukewarm water.
- Add the juice of a half lemon in it.
- Drink it daily in the morning on an empty stomach. It is a very good remedy for high cholesterol.
3. Bottle Gourd
Just like in lemon, bottle gourd also has a very low density in cholesterol. Bottle gourd is rich in calcium and vitamin K, C. It is a vegetable that contains a high level of water which helps in maintaining a healthy heart and reduce bad cholesterol levels. The lemon juice also maintains blood pressure and the blood sugar level which is beneficial for diabetics patient.
How to use:
- Wash and blend 1 bottle gourd using a blender.
- Extract the bottle gourd juice from the blender and drink.
- Drinking 1 cup juice of bottle gourd daily helps a lot to reduce cholesterol level in the body.
The bottle gourd should be fresh and in good taste before taking. Kindly put it in the trash once it’s bitter or unpleasant in taste.
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