Cholesterol is needed to make the cell walls flexible and for the production of several hormones. Sometimes the level of bad cholesterol or “LDL” goes out of our body’s control causing harm to our organs. If necessary, actions are not taken soon, it can increase the risks of various chronic diseases.
So, if you want to get rid of that extra cholesterol, follow the given ways to lower cholesterol levels.
Avoid trans fats
The unsaturated fats that have been through the process of hydrogenation become trans fats. The purpose of this process is to get a stable unsaturated fats oil for cooking purposes. Sometimes, the hydrogenation process remains half done.
Thus, the resulting trans fats are not fully processed to be saturated hence, it holds the structure of solid fat. These fats are usually incorporated for making pastries, frostings, and spreads as it provides a similar structure as that of butter.
Unfortunately, these fats do not have a positive effect on our health. The trans fats in our bodies tend to increase the bad cholesterol “LDL” levels and lower the amounts of good cholesterol or “HDL”.
So, next time you pick up confectioneries from the market, make sure you check the ingredient list for “partially hydrogenated oil”. If that ingredient is present, do not buy that product.
Focus on monounsaturated fats
Monounsaturated fats can reduce the oxidation process of lipoproteins. This results in clogging of the arteries. It has been scientifically proven that replacing polyunsaturated fats with monounsaturated fats might reduce the oxidation of fats and cholesterol. Thus, maintaining a healthy heart.
Altogether, monounsaturated fats have a positive effect on health as they lower the level of harmful cholesterol and increase the level of good cholesterol. Thus, reducing oxidation.
Below are given the foods that are high in monounsaturated fats.
- Canola oil
- Olives and olive oil
- Almonds, cashews, walnuts, pecans and hazelnuts, and other tree nuts
Consume soluble fibers
Soluble fiber can be found in plants and can dissolve in water. The good bacteria present in our guts help with the digestion of soluble fibers. Soluble fibers act as food for gut bacteria.
The good bacteria are known as probiotics. Probiotics have the power to lower the level of bad cholesterol as well as harmful kinds of lipoproteins. Eating soluble fibers can reduce the risks of certain diseases.
In a study, it was found that some foods high in fibers, contain both insoluble and soluble fibers, increase the risk of disease. So, try to consume foods that contain only soluble fiber, such as peas, lentils, beans, fruits, oats, and whole grains.
You can also opt for supplements such as psyllium which are quite inexpensive.
Focus on omega-3 fatty acids
It has been scientifically proven that polyunsaturated fats such as omega-3 reduce the level of bad cholesterol hence, decreasing the risk of heart issues. various cholesterol-related studies have concluded that people who consumed a diet with polyunsaturated fats have experienced a lower level of cholesterol by 10%.
Polyunsaturated fats also lower the risk of coronary artery diseases as well as cut the level of bad fats in the body. so, omega-3 fatty acids support the heart by giving it necessary nutrients as well as keeping it always from fat accumulation.
So, start incorporating foods such as salmon, tuna, mackerel, and herring. All these types of fatty fishes are a good source of polyunsaturated fats that help lower cholesterol levels naturally.
Exercise is an amazing way to keep or remove cholesterol away from the heart. It helps in dealing with obesity, reduces the level of bad cholesterol, and increases the level of good cholesterol.
Working out does not has to be some hardcore exercise, it can also be some low-intensity exercise such as brisk walking. people who exercised at least five days a week were seen to have a healthy heart and reduced level of cholesterol.
Make a note that exercises that increase the heart rate by 85% maximize the level of healthy cholesterol and lowers the level of bad ones. The longer the duration of the workout, the greater will be the effect.
Give up smoking
Inducing smoke inside the body will increase the risk of heart diseases. It is capable of changing how our body handles the level of cholesterol.
The damages are mainly caused by the tobacco bar. It is unable for the immune cells of the smoker to return cholesterol from the vessel walls back to the blood, where it has to be taken to the liver.
The imbalance in the immune cells can result in the formation of clogged arteries in the heart of the smoker.
It has been scientifically proven that people who smoke have a high level of bad cholesterol in their bodies. so, give up smoking as soon as possible to see the significant results.
Sometimes, people who weigh right can also have high cholesterol. If you weigh more than you should, losing some kilos might help you to lower cholesterol levels naturally.
People who are obese or weight more apparently have a high level of cholesterol. This increases the risk of heart diseases.
So, start exercising and shed those kilos to boost the production of good or “HDL” hormones.
Drink alcohol in moderation
Yes, you read it right. When alcohol is consumed in moderate amounts, the ethanol present in it increases the production of good cholesterol. Thus, reducing the risk of heart diseases.
Drinking alcohol also improves “reverse cholesterol transport”. That means it removes cholesterol from the vessel’s walls and blood and takes it back to the liver. Hence, reducing the formation of clogs in the arteries. It is advised for the men to drink a maximum of 2 drinks and the women to drink one drink only. It is recommended to drink white wine as it has some other health benefits in addition to lowering the bad level of cholesterol.
The bottom line
Though cholesterol is a necessary element in our bodies, excess of it can cause clogged arteries and heart diseases. So, follow the above natural ways to lower cholesterol levels regularly and keep in touch with your doctor for the level check.