Increased level of cholesterol in your body may be giving you serious worries but, it is easily possible to bring down your cholesterol levels by making some amendments in your food habits and lifestyle. A high level of cholesterol in the body can lead to blocked heart artilleries and fatal heart diseases. The best way to avoid these situations is to reduce your cholesterol it in a natural way, rather than relying on medicines. You don’t really have to starve yourself for this; the key lies in just eating healthy and in the right proportions. Go through this article to know some helpful tips on how to reduce your cholesterol naturally.
Lowering Your Cholesterol Naturally
- For people who have high cholesterol levels, consuming less fat has to be the basic mantra. You need to decrease your fat consumption to 30% of the total daily calories.
- Include oatmeal and flaxseeds, which contain soluble fiber, in your diet. The foods that contain soluble fiber act as a sponge, soaking up cholesterol from your body.
- Almonds are also helpful in lowering your cholesterol levels, as they contain two powerful antioxidants - vitamin E and flavonoids, which restrain the building up of cholesterol in the body.
- Bring down your intake of saturated fats, as they produce cholesterol in the body, more than anything other food item. Untrimmed fat in meat, chicken skin, butter, dairy products and coconut oil are some rich sources of unsaturated fats. You can substitute the saturated fats with mono-saturated fats, like olive, canola and nut oils.
- Reduce the cholesterol-building foods in your diet. Meat, poultry, fish, shellfish, egg yolks, cheese, ice cream and whole milk are some of the cholesterol building foods. While consuming meat, decrease the size of your serving, rather than quitting it altogether. Avoid processed meat and switch over to skimmed milk, for reducing cholesterol.
- Eat products that are high in nutrients and have less fat content, such as fresh fruits, vegetables and whole grains.
- Including garlic in your recipes, as it restricts the liver's ability to produce cholesterol.
- Eat soybean, as it contains compounds that can improve the ability of liver to get rid of excess cholesterol.
- Beans are also known to have cholesterol-reducing ability. They contain a special soluble fiber that is fermented in the colon. Healthy bacteria present in beans eat the fiber and sugars, to create short-chain fatty acids, which travel to the liver and slow down LDL (bad) cholesterol production.
- Use less oil in your cooked items, as extra intake of oil is also known to increase cholesterol.
- One of the many natural ways to lower your cholesterol levels is to exercise regularly, to burn the extra fat in the body. Thirty minutes of exercise, four days a week, should be enough. Also, incorporate some physical activity into your daily life, like shunning the lift and walking up the stairs.
If the above mentioned tips are not helping your case, get in touch with a professional as your body may need some specific measures for cholesterol-reduction.