Effective ways to lower cholesterol naturally Without Medication

When you follow a eating pattern that is heart healthy it means you are eating naturally the foods that are low in unhealthy fats and high in good or healthy fats. If you are not eating foods that are not part of this healthy pattern ,it is the main cause of elevated blood cholesterol level. Here we should learn about the effective ways to lower cholesterol naturally.  

Cholesterol   

Our liver naturally produces cholesterol, a waxy, fatty material that is present in your blood. Although your body uses cholesterol for a variety of purposes an excess of it in your blood can be harmful. Heart disease and heart attack risk increases when the level of cholesterol increases. By adopting effective ways to lower cholesterol naturally ,we can improve our cholesterol level.

 The two kinds of cholesterol are 

● High density lipoprotein (good cholesterol) 

● Low density lipoprotein (bad cholesterol) 

Causes of high cholesterol Levels

The reasons for elevated cholesterol levels  are following:

 ● Eating meals  high in saturated and trans fats. These fats are dangerous for the body . These include fatty Meals, butter ,cream, ice cream, coconut oil and the majority of take out and deep fried foods, as well as commercially baked goods like pies, biscuits, buns and pastries.

 ● Low consumption of foods high in healthy fats which have the tendency to raise HDL (good)cholesterol levels. Avocado, nuts seeds, olives and fish are  foods that are high in healthy fats.

 ● Low consumption of foods high in dietary fiber. Consuming force high in dirty fiber especially soluble fiber can lower blood levels of bad LDL cholesterol.

● Low levels of physical activity and exercise

● Being overweight or obese with excess body fat around the waist.

● Smoking can really cause your high cholesterol levels. 

 

Effective ways to lower cholesterol level naturally:  

Modification in dietary habits 

 A few dietary changes can reduce cholesterol level and strengthen your heart

 ● Reduce saturated fats intake: These contribute to higher total blood cholesterol; mainly they are predominantly present in red meat and full-fat dairy items and lower saturated fats consumption will lessen LDL or harmful cholesterol.

 ● Avoid trans fats. Certain food labels refer to trans fats as “partially hydrogenated vegetable oil” ; they are commonly present in margarines as well as commercially made cakes, cookies and crackers. Trans fats increase total Cholesterol. 

● Use foods that have Omega 3 fats. There is no effect of Omega 3 fatty acids on LDL cholesterol. However, they also lower blood pressure, which is another heart healthy advantage.

 ● Elevate the amount of soluble fiber. Foods such as oatmeal ,kidney beans, apples and pears are excellent sources of soluble fiber. Soluble fibers can reduce the quantity of cholesterol that makes its way into your bloodstream .

 Exercise   

Exercise can lower blood cholesterol. The “good” cholesterol high density lipoprotein (HDL) can be increased with moderate exercise. Do exercise of 30 minutes for 5 times in a week ,or intense aerobic activity of 20 minutes three times a week with your doctor approval. with increasing your physical activity the journey of losing wait can start even if it’s only for a brief period of time several times a day. You could consider: 

● A brisk walk at lunch time 

 ● using a bicycle for work  travel.

● Engaging in preferred sport 

● Joining an exercise group  who help you keep motivated for daily workout.  

Give up smoking   

By giving up smoking, the level of good cholesterol increases. Benefits begin to take effect most immediately. 

 ● Your heart rate and blood pressure return to normal within 20 minutes of stopping smoking. 

 ● Your lung function and blood circulation start to improve three months after you stop smoking. 

 ● Your chance of developing heart disease is halved within a year of stopping smoking  

Managing weight   

Excess weight is a contributing factor to elevated cholesterol level. Only small changes in eating habits show improvement in this area. Stop drinking sugary beverages  and instead drink tap  water. use stairs instead of lift.

Do brisk walking. During work breaks go for walks. Cooking and yard work are examples of standing activities that should be increased. you should avoid unhealthy snacks if you want to maintain a healthy weight. Use nutritious alternatives to stay healthy.  

Moderate alcohol use   

Although moderate alcohol consumption has been associated with increased HDL cholesterol, the benefits are not substantial enough to suggest alcohol to anyone who does not currently consume it.  

If a person drinks alcohol, do it in moderation. By avoiding alcohol we can improve our health and lower bad cholesterol.it also  helps in enhancing heart health in many ways by helping you reduce weight and lowering blood pressure. Serious medical problems can result from drinking too much alcohol .  

Stress management   

Prolonged stress can lead to high cholesterol and also have adverse effects on heart health. Stress managing techniques helps in reducing the stress These are

 ● Deep breathing exercises promote relaxation. 

● Practicing mindfulness also aids in lowering stress.

 ● Busy yourself in healthy activities 

 ● Spend quality time with loved ones