Cholesterol is a waxy substance found in the blood and it is also contained in some foods. The types of cholesterol found in the blood are the HDL or “good” cholesterol and the LDL, or “bad” cholesterol....CONTINUE READING THE FULL ARTICLE>>>
When a person’s cholesterol levels becomes excessively high, it can pose a great danger to the health of the individual as high levels of cholesterol causes narrowing of your blood vessels which leads to several diseases like high blood pressure, type 2 diabetes, stroke, coronary heart disease and peripheral arterial disease.
High cholesterol levels can be lowered by using medications but a majority of these medications have a lot of unpleasant side effects.
Instead of waiting for your cholesterol levels to become excessively high, why not take the following steps to reduce it naturally. According to Healthline, the 6 steps below are natural ways that can aid in reducing your cholesterol levels:
1. Cut Back On Unhealthy Fats.
Your body already makes all the saturated fats it needs, and eating a lot more of them can increase your LDL cholesterol. Eating less foods that are high in saturated fats can lower your cholesterol levels.
Foods like pork, processed meat, full fat dairy products and most junk and fried foods contains high amounts of cholesterol and you should avoid them.
You should also remember to stay away from trans fats which are often considered as the most dangerous type of fats. Foods with high levels of trans fats includes pastries and pre-packaged snacks, microwave popcorn, margarine and basically anything contains partially hydrogenated vegetable oil as an ingredient.
2. Consume alcohol in moderation
Drinking too much alcohol can cause serious problems, including high blood pressure, strokes, and coronary heart failure. Consuming a lot of alcohol can actually raise your levels of LDL cholesterol. If you indulge in the consumption of alcohol, try to stick to a light intake.
3. Consume foods that are high in omega-3s
Omega-3 fatty acids, do not in any way contribute to an increase in LDL cholesterol. However, they can improve your cardiovascular health and lower your risk of stroke and coronary artery disease. Foods rich in omega-3s includes fishes(sardines, mackerel and salmons), Spinach, Walnuts, Avocados, Snails, Flax seeds and Soybeans.
4. Quit Smoking
Quitting the habit of smoking can improve your HDL levels of cholesterol quickly. Within a few hours of quitting, your blood pressure and heart rate will recover from the previously abnormal levels caused by the tobacco present in cigarettes.
Within three months of quitting, the complete functionality of your lungs will be restored because your blood circulation would have been restored to normal. Within a year, your risk of getting a heart related disease could be reduced by half.
5. Consume More Fiber
Many people are aware of the digestive benefits associated with the consumption of fiber. But a majority of people don’t know that fibers also play a key role in LDL cholesterol health.
Soluble fiber, in particular, can help slow down the absorption of LDL cholesterol into the bloodstream. Sources of fibers includes fruits and vegetables.
6. Weight Control
Being obese or having a weight problem can make it more likely that you have high levels of LDL cholesterol but this possibility is reversible.
Even small amounts of weight loss can have a massive effect on your LDL cholesterol levels. Losing as little as 5% of your body weight can result in an notable drop in your triglycerides and LDL levels.
