High cholesterol levels present in the blood can lead to several health problems including cardiovascular and coronary diseases. Cholesterol is a fat-like and waxy substance that is naturally present in the human body. It is considered to be an essential substance for proper body function but increased cholesterol levels can create blockages in the arteries and obstruct normal blood flow.
The condition is also linked to an increased risk in developing heart disease. Medical experts will recommend regular exercise, supplementation and a healthy diet in order to control bad cholesterol in the body and promote a healthy heart.
In order to help you with your fight against bad cholesterol, here are 12 natural tips on how to effectively lower you cholesterol levels:
-
Blueberry Oatmeal Surprise
Breakfast is the most important meal of the day. A bowl of oatmeal in a day has been proven to reduce blood cholesterol levels. Add a generous handful of fresh blueberries to sweeten up your bowl of goodness and to optimize its potential in reducing blood cholesterol level. Sprinkling 1 to 2 tablespoons of essential fatty acid lecithin granules in your oatmeal everyday will make it a heartier day starter. I recommend that you use almond milk instead of using regular milk or heavy cream.
Lecithin is a class of lipids that consists of choline, linolenic acid, phosphorous and inositol. The compounds have been found by medical studies to improve the absorption of vitamin A and thiamin, promote kidney and liver health, improve brain function, reduce the risk of cardiovascular disease and prevent arteriosclerosis. The inositol and choline content of lecithin protects the arteries form hardening which is caused by increased cholesterol deposits. It also helps in the binding of cholesterol and fats in water to allow it to pass through the body. In the human body, lecithin is found in the nerve cells and in the protective sheath covering the brain. Lecithin supplements can be bought over the counter in granule form. The recommended dietary intake of lecithin is two tablespoons a day in order to better achieve its proposed health benefits.
-
Choose Chinese Red Yeast Rice
Red yeast rice is your common rice. However, it is fermented using red yeast usually used in Chinese culture to preserve food and serve as a food colorant. Red yeast rice is a staple food in Japan, China and other Asian communities. The average consumption of red yeast rice in the US is between 14 to 55 grams a day per person. Though red yeast rice has been found to promote heart health and help in lowering cholesterol levels, the use of red yeast in combination with other substances used to lower blood cholesterol has been prohibited in the US. This is due to the fact that statin drugs may induce kidney and muscular damage.
-
Go Garlic
Garlic is an undisputed heavyweight in the promotion of good health. Different studies have gathered evidences regarding the potential health benefits of garlic in preventing certain diseases like cancer, cardiovascular disease and other chronic and degenerative illnesses. The essential food ingredient used in almost all dishes has been found to lower bad cholesterol levels without affecting the amount of good cholesterol in the body.
The efficacy of garlic has also been found to be dose-dependent. This means that the more garlic a person takes, the better it works in getting rid of bad cholesterol. But note that the application of heat affects the health benefits of garlic. This is the reason why taking garlic herbal supplement is also advised. A capsule of garlic supplement may be equivalent to taking eight cloves of garlic; that’s more than enough to make a bowl of salsa. To achieve the maximum health benefits minus the smell, go for this particular brand: Kyolic from Wakunaga.
-
Essential Fatty Acids
The richest sources of essential fatty acids are the oils from fatty fish such as salmon, mackerel, krill and other sea foods. But this can also be obtained in supplements form. Essential fatty acids are referred to as one of the strongest antioxidants and helps reduce the inflammation of cells caused by infection and oxidative stress. A report published in the online journal of The University of Maryland Medical Center showed that essential fatty acids, including omega-3, helps in reducing the risk of developing heart disease by suppressing the bad cholesterol concentrations in the blood.
-
Fill Up with Carrot Juice
Carrot consumption has been found to lower cholesterol concentrations in the body due to its pectin content according to the US Department of Agriculture. Studies showed that eating at least 2 regular-sized carrots in a day can lower a person’s cholesterol level by 10 to 20 percent. Furthermore, the Journal of the American Medical Association published a report stating that juicing it can help reduce stroke incidence by up to 31 percent. So it is advised that you go for carrot juice.
-
Say No to Read Meat and Eliminate Saturated Fats
Red meat is the richest source of saturated fats. Incidentally, saturated fats also have the highest cholesterol content. So in order to reduce cholesterol levels in the blood, it’s not only advisable to eat foods that help in getting rid of cholesterol deposits in the body but also to avoid foods rich in cholesterol in order to stop the problem from the source.
-
Be Always on the Move
Maintaining an active lifestyle promotes better blood circulations and prevents the accumulation of bad cholesterol in the body. Exercising and eating the right kinds of food and taking food supplements is a match made in heaven.
-
Powerful Pistachios
Pistachios are considered to contain strong antioxidants which help in preventing certain types of diseases including cancer. It has also been found to significantly lower LDL cholesterol levels and reduce the risk of cardiovascular disease. This is according to a study published in the Medical News Today.
-
Amazing Avocadoes
Avocadoes contain healthy monosaturated fats known to lower bad cholesterol in the blood and at the same time increase good cholesterol level. It can be eaten alone or as a tasty ingredient to some recipes.
-
Bountiful Beans
Beans contain soluble fiber that acts as a sweeping agent against bad cholesterol deposits. Eating a generous serving of beans in a day inhibits the absorption of bad cholesterol into the blood and flushes it as waste.
-
Lose the Weight
A healthy body mass index is a strong indication of good health. Being overweight, on the other hand, implies excessive cholesterol deposits in the body. Maintaining a healthy weight can be achieved by eating the right kinds of food in the right amount and by employing regular exercise.
-
Avoid Statins
While doctors may understandably frown upon this suggestion, it is my opinion that taking statins should only be considered in emergency situations. The truth of the matter is that, in most people, cholesterol levels can be lowered naturally – minus the side and adverse effects that are usually associated with taking statins.
