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6 Simple & Natural Ways To Reduce Cholesterol

Cholesterol is an essential component of metabolic processes in the body. It is needed for the flexibility of cellular walls and for producing hormones in the body. Only when there is too much of it in the body, it spells trouble. Cholesterol plaques the arteries and is the primary cause of heart disease in the world. But there is no cause for worry. Even if you have been living a very unhealthy lifestyle, if you make small changes now, you could scale back the cholesterol levels in your body.

Did you know?

Here are 6 Simple Steps to Lower Cholesterol

1. Eating Right

There is a lot of changes that you can make in your diet to have a healthy heart and to lower cholesterol.

2. Increase Physical Activity

Work out for a minimum of 30 minutes daily is essential to lower cholesterol. Exercising helps to reduce LDL and increases HDL. Apart from improving your physical fitness, it is beneficial for the heart. Even ten minutes of walking done in two or three sessions during the day can show positive results.

3. Stop Smoking

Smoking is injurious to health as it changes the manner in which the body responds to cholesterol. Tobacco tar leads to quicker storage of cholesterol in the arteries. Quitting smoking has shown to reverse the effects.

Read More: 7 Health Hazards of Smoking  

4. Weight Management

Losing even five kilos has shown to reduce cholesterol levels in the body by 8%. Snack healthy, eat six small meals a day and exercise to lose weight. Observe what is sabotaging your weight loss plans and work on those aspects.

5. Moderate Alcohol Consumption

Drinking too much alcohol can put a lot of stress on your heart. Drink in moderation to avoid the build-up of cholesterol.

6. De-Stress

Stress and cholesterol are closely linked. Learn not to sweat the small stuff. Meditate, do yoga or read a book to chill out.

I recommend that in early morning in empty stomach people with high cholesterol should drink hot water mixed with flax seed powder. Research shows it significantly reduced the levels.

Dr. M.G. Kartheeka, MBBS, MD

Effect of Untreated High-Cholesterol  

High cholesterol can lead to many serious and long term medical issues, especially if it is not treated and managed well. These issues can include:

Sometimes, just making lifestyle changes might not be enough. Consult your doctor and take your medication regularly to avoid complications.

High cholesterol might be a cause of heart disease and a fatty built up in your arterial walls. Limiting trans fats, saturated fatty acids in food and a diet rich in omega-3 fatty acids might be beneficial to reduce cholesterol levels.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Read More:  7 Different Types of Relaxation Techniques for Fighting Stress

Frequently Asked Questions (FAQs)

Can regular exercise help lower cholesterol?

Absolutely! Regular physical activity, such as brisk walking, running, swimming or cycling, can positively impact cholesterol levels. Exercise helps raise HDL cholesterol and lower LDL cholesterol, which improves the overall cholesterol profile.

Does quitting smoking affect cholesterol?

Yes, quitting smoking can have a positive effect on cholesterol levels. Smoking damages blood vessels, leading to inflammation and increased LDL cholesterol. By quitting smoking, individuals can improve their heart health and lower their risk of cardiovascular diseases.

Can stress management play a role in reducing cholesterol?

Yes, stress management is vital for heart health, and it can indirectly impact cholesterol levels. Chronic stress can contribute to unhealthy lifestyle habits that may affect cholesterol. Meditation, yoga, deep breathing exercises and time in nature can help manage stress and promote better heart health.

Are there any specific foods to avoid for managing cholesterol levels?

For managing cholesterol levels, it’s advisable to limit the intake of foods high in saturated and trans fats. These include fatty meats, full-fat dairy products, processed foods and commercially baked goods. Reducing these unhealthy fats can support cholesterol management and overall heart health.

What are some natural ways to reduce cholesterol levels?

Several natural methods can help lower cholesterol levels. These include adopting a heart-healthy diet rich in fruits, vegetables, whole grains and lean proteins. Regular physical activity, such as aerobic and strength training, can also benefit. Additionally, managing stress, quitting smoking and maintaining a healthy weight contribute to cholesterol reduction.

Can dietary fibre help lower cholesterol?

Yes, dietary fibre is essential for reducing cholesterol levels. Soluble fibre, found in foods like oats, beans, lentils and fruits like apples and citrus, helps lower LDL cholesterol (commonly known as “bad” cholesterol). Including these fibre-rich foods in your diet can have a positive impact on cholesterol levels.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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References

  1. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
  2. https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/cooking-to-lower-cholesterol
  3. https://www.cdc.gov/cholesterol/prevention.htm#:~:text=Foods%20that%20are%20higher%20in,grains%3B%20and%20fruits%20and%20vegetables.
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