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How to lower cholesterol?

High cholesterol has been linked to chronic and even fatal diseases like heart and lung ailments, diabetes and stroke. You can lower your cholesterol by exercising and eating a healthy diet.
 

Food sources that increase cholesterol levels

Animal products like red meat, dairy products, eggs, and shellfish like prawns are some common foods that increase your cholesterol levels. Trans-fats in processed foods and saturated animal fats is the chief culprit. Sedentary lifestyle coupled with a diet that’s high in saturated fats and junk foods increase cholesterol levels alarmingly.

Understand what’s good & bad cholesterol

Cholesterol, a fatty waxy substance, is essential for the development of healthy cells. Nevertheless, high cholesterol levels cause numerous health problems.
Cholesterol doesn’t dissolve in blood. Lipoproteins transport cholesterol to and from your body’s cells. LDL — low-density lipoprotein — is labeled “bad” cholesterol. HDL — high-density lipoprotein — is labeled “good” cholesterol. LDL and HDL (the two lipids) together with Lp(a) cholesterol and triglycerides make up the total cholesterol count.

Foods that lower cholesterol

Fruits, green leafy vegetables, high-fiber vegetables, and capsicums lower your cholesterol level. Rich sources of omega-3 fats include oils in walnuts and soya beans, flax seed oil, olive oil, and fish oils. These foods are helpful in raising HDL (good cholesterol) levels. An increase in good cholesterol levels automatically translates to an overall lower cholesterol level.

Start the right exercise regimen

Physical exercise pumps up the blood circulation throughout your body. Better blood circulation enhances your immune system. A combination of 40—minute brisk walks six days a week with aerobic activities and deep breathing exercises lowers cholesterol levels significantly.

Get your stress under control

Choice of food — Best medicine for lowering cholesterol

The two chief reasons for high cholesterol levels are cultivating unhealthy eating habits and lack of physical exercise (sedentary lifestyle). Restricting foods laden with saturated fats is the best natural medicine for lowering cholesterol. Approximately 80 percent of your body’s cholesterol requirement is met (produced) by your liver. Since only 20 percent is derived for your food intake, you should choose the foods you eat prudently.

Oats reduces cholesterol levels

Beta glucans, the compounds present in oats, gives it a consistent paste-like attribute. These beta glucans result in the formation of a thick gel inside your digestive tract. This thick gel binds to the cholesterol in your gut and prevents your body from absorbing the cholesterol. Later, this gel and the harmful cholesterol are excreted.
Extensive research has proved conclusively that daily consumption of oats reduces cholesterol levels by 5%.

To lower cholesterol, consume garlic cloves

Make a fine paste of 4—5 raw garlic cloves. Consume this paste with milk or water. You can reduce your cholesterol levels significantly within a few weeks.

I heard that helps orange juice and pumpkin seeds

Include soluble fiber in your diet

Soluble fiber lowers your serum cholesterol levels. Barley, pulses, beans, brown rice, bran, and oats are rich sources of soluble fiber.

To lower cholesterol, drink fresh vegetable juices

Vegetable juices with celery, aloe vera, bottle gourd (lauki), and carrots regulate cholesterol levels.

Foods & beverages to avoid

To reduce cholesterol levels, you must avoid prime offenders that contain extremely high amounts of cholesterol like dairy products and red meats. Besides, white bread, refined foods, processed foods, coffee, tea, tobacco, and alcohol are equally bad.

Consume fenugreek seeds soaked in water overnight

Soak a teaspoon of fenugreek seeds in a glass of water overnight. Consume it in the morning on an empty stomach. This reduces your cholesterol levels considerably.

Soya products reduce cholesterol levels

Soy nuts, soya yogurts, soya milk, and tofu help your liver in eliminating the “bad” LDL cholesterol from your bloodstream. Replacing dairy and meat from your diet with soya displaces saturated fat from your diet. A 5% reduction in cholesterol levels can be accomplished by including soya products in your daily diet.

To lower cholesterol, consume nuts

Regular consumption of nuts like walnuts, almonds, peanuts, and pecan reduces cholesterol levels immensely. Nevertheless, you should avoid salted variants of these nuts. Since these nuts contain monounsaturated fats and plant sterols, they prevent damage to your blood vessels. Additionally, they’re high in vitamin E and fiber.
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