Cholesterol is a fat-like substance produced by your liver that circulates through your body. It is a vital ingredient your body needs to produce new cells.
The two primary cholesterols are LDL and HDL. LDL is the abbreviation for low-density lipoprotein, often called bad cholesterol. It accumulates in your arteries, leading to nerves that may result in stroke or heart disease.
However, HDL stands for high-density lipoprotein. The good cholesterol helps keep LDL, the bad stuff, from your arteries. It takes the cholesterol back to your liver, where it’s broken down and processed by your body.
A high level of cholesterol increases the chances of suffering from heart attack and disease. Certain medications can improve your cholesterol, but it’s better to change your lifestyle to improve your cholesterol. If you can make minor adjustments, you can reduce the dose of your medication and the risk of adverse side negative effects.
If you are wondering how to reduce cholesterol naturally, these ways can help you.
Quit Smoking
Smoking is a major cause of developing heart disease in a variety of ways. One way is by altering how your body processes cholesterol, resulting in clogged blood vessels. Smokers’ immune cells cannot remove cholesterol from the blood vessel walls back into the blood. It is wise to get rid of smoking as soon as possible. Trust me; you’ll never miss this habit once it’s a thing of the past.
Go for Weight Loss
You’re likely obese or heavyweight if you’re dealing with extra cholesterol. Every 10 pounds of excess fat generates around the equivalent of 10 milligrams of cholesterol each day. On the other hand, weight loss in the case of excess weight will lower your cholesterol levels.
You don’t need to lose lots of pounds to reduce your cholesterol. If you’re overweight, shed just 10 pounds to cut your LDL by as much as 8 percent. A study focused on women’s weight loss showed that a diet rich in healthy oils reduced both bad and good cholesterol.
Control Your Alcohol Consumption
Moderate consumption of alcohol is associated with higher levels of HDL cholesterol. However, the benefits are not worth enough to suggest alcohol consumption for everyone who does not already drink.
If you do drink, be sure to drink it in moderation. Drink only when you are at a party or attending a special occasion. Drinking too much alcohol can cause serious health issues, such as high blood pressure, heart failure, and strokes.
Regular Exercise
Exercise can help reduce cholesterol levels and boost HDL cholesterol. You can work towards a minimum of 30 minutes of workout 5 times per week or vigorous exercise for 20 minutes 3 times per week.
Incorporating physical activity, even for short intervals often throughout the day, will help lose weight. Consider going for a walk after dinner, riding your bicycle, or playing your favorite sport. For motivation, think about having a friend to exercise with and joining an exercise club.
Laugh More
A good dose of laughter boosts HDL. If you are going on gloomy days, you need to bring some laughter to your day. Watch funny videos, attend standup comedy shows, or go for funny films. Spend time with friends that are fun to be around.
Foods that Lower Cholesterol
You can easily learn about foods that lower cholesterol naturally. Here are some of my favorites.
Avocado
The avocado is an impressive dose of monosaturated fats and fiber. These nutrients combat bad cholesterol, making your life healthier.
Kale
Kale contains lutein. It is a carotenoid that reduce the risk of heart disease. Carotenoids help to ease your arteries and eliminate free radicals. The lutein inside Kale reduces LDL cholesterol and prevents it from building up on the walls of your arteries.
Olive Oils
Adding olive oil to your healthy diet will boost your HDL and reduce your LDL.
Carrots
Regular consumption of carrots can reduce cholesterol levels. Carrots are high in antioxidants and fiber.
Garlic
Garlic has been a remedy for many centuries. The most prominent of these is Allicin. Allicin is a plant-based compound made when garlic is cut up or chopped down. Allicin can be related to lower cholesterol levels.
Lifestyle changes to improve your health will not eliminate the medication all at once. However, it can reduce the dosage of your medication.
Cholesterols are essential to your body. However, you must monitor the amount, as too much of anything can be harmful. Include these food items in your diet, and they’ll aid in maintaining the level of cholesterol that you want to maintain naturally.
Now you know how to reduce cholesterol naturally. A lower level of cholesterol is essential to ensure your heart is healthy. Make sure you’re taking these steps to lower your cholesterol levels naturally.