Natural ways to decrease your cholesterol

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Natural ways to decrease your cholesterol

Natural ways to decrease your cholesterol

Natural ways to decrease your cholesterol

Cholesterol is an important component of our cells and we need cholesterol for our body to function normally. An increase in the level of cholesterol, if it continues for a long time, can be dangerous. Excess cholesterol in the blood causes damage to the wall of blood vessels and causes narrowing and inflammation this leads to a decrease in the blood supply to vital organs like the heart and brain and sometimes the blood supply may completely stop leading to heart attack and stroke.

If your cholesterol level is high, you may need medical therapy to lower your cholesterol. But, despite taking medicines, you need to follow a healthy lifestyle to keep your cholesterol under control.

Changes in Diet

Our diet contains cholesterol and our liver also makes cholesterol. Certain foods contain bad fats like – saturated fat and trans-fat. These fats are present in animal products (red meats and dairy products made with whole milk) and in certain oils. There are other food items that lower bad cholesterol like – green leafy vegetables, nuts, lean meat, and fish. The diet which is high in monounsaturated fat not only decreases the LDL (low-density lipoprotein) bad fat but also increases the beneficial cholesterol (high-density lipoprotein, HDL). The foods which are a great source of monosaturated fats are – olives, canola oil, almonds, walnut, avocados.

Other types of fats are polyunsaturated fats, they also decrease  LDL cholesterol thus are good for health. They not only decrease the risk of a heart attack but also decrease the risk of diabetes and metabolic syndrome. Sources for polyunsaturated fats are seeds, almonds, and fish like – tuna, mackerel, salmon. Omega -3 fatty acids are polyunsaturated fatty acids.

Increase soluble fibers in your diet. There are certain plant fibers that are soluble in water but can’t be absorbed. Our gut bacteria need these fibers to survive, these bacteria are good bacterias and are called probiotics. They reduce LDL, lipoproteins, and VLDL. Some of the best sources of soluble fiber include beans, lentils, peas, fruit, oats, and whole grains.

Exercise – Exercise had a direct effect on cardiac muscles as it makes the heart muscle strong as the heart needs to work more. It also decreases obesity and improves fitness. But exercise has effects on cholesterol as well. An exercise that increases heart rate by 85?creases LDL and increases HDL. Resistance training can decrease LDL even when done at moderate resistance at the end it also increases HDL.

Reduce weight

Loss of weight changes the absorption and metabolism of cholesterol. It increases HDL and decrees LDL.

Stop smoking

Tar in the smoke damages cells which transport cholesterol. Thus cholesterol in the blood vessels can't be transported to the liver.

Smoking decreases HDL and increase total cholesterol.

Stopping smoking reverses this effect.

Dr. Rakesh Rai. MS, FRCS, MD, CCT, ASTS Fellow.

Search term – Cholesterol, LDL, HDL, saturated fat, monosaturated fat, smoking, probiotics