How to Reduce Cholesterol Without Medication

What is “high” cholesterol?

Cholesterol is build up by the liver. It’s a waxy substance that body uses to constitute cells, among other processes.

Taking oils and fatty foods can cause your liver to produce more cholesterol. The meat and dairy products in your diet can also cause high cholesterol.

If you have too much LDL cholesterol, it can change into a tenacious, waxy substance in your arteries, termed plaque. When this happens, your arteries become narrow and less elastic

High cholesterol is one of the primus risk factors for cardiovascular conditions such as stroke and heart disease. But while HDL cholesterol is considered “good” cholesterol, and not having enough of it Trusted Source can be a problem, too.

9 WAYS TO REDUCE CHOLESTEROL WITHOUT MEDICATION

High cholesterol raised the risk of cardiovascular disease such as stroke and heart attacks.  If your cholesterol is considered mildly or moderately high, you may be able to reduce it without taking medication. This article will explain the strategies you can try at home to reduce cholesterol without medication.

CUT DOWN UNHEALTHY FATS

Your body already makes all the saturated fat it required and taking too much more can increase the cholesterol level. Taking scanty saturated fat sources, in which are red meat and full-fat dairy products, can lower the LDL cholesterol.

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For the moment, limit trans fats, which are considered the vastly hazardous. General sources include margarine, store-bought pastries, and anything that lists not fully hydrogenated vegetable oil as an ingredient.

Select-calorie free beverages like water and sugar-free tea, fresh fruits, fresh vegetables, whole grains, olives and olive oil, nuts like almonds and cashews, avocados, and lean meats.

CONSUME MORE FIBROUS FOODS:

Many people know about the digestive benefits of eating sufficient fiber. But did you know that fiber can play a significant role in cholesterol health, too? Soluble fiber, in particular, can help by lowering the absorption of cholesterol in your bloodstream.

Read Also : Home Remedies For Triglycerides And Cholesterol?

Good sources include oatmeal, brussels sprouts, apples, pears and kidney beans. Replacing refined grain products replace with fiber-rich whole grains can help, too.

CUT BACK ON ADDED SUGAR:

Aq. Too much sugar can also increase your triglycerides and inhibit an enzyme that crumbles them. To ward off this, replace sugary diet with naturally-sweet substitutes.

GET YOUR OMEGA-3 FATTY ACIDS:

Food items that are high in omega-3s can help to lower blood pressure, improve your cardiovascular health and reduce your risk of heart disease and stroke.  Foods to include to your shopping list are salmon, herring, mackerel, flaxseeds and walnuts. Consuming a healthy diet will not only reduce your cholesterol level, but it can help you lose weight, promote sound sleep and become more energetic.

 LIMIT ALCOHOL:

Excessive Intake of alcohol can cause grave problems, in which are stroke, high blood pressure and heart failure. Enormous amounts of alcohol can increase LDL levels in the body. If you are taking beer, wine, or cocktails, stick to average intake.

QUIT SMOKING:

Quitting the habit of smoking can repair your HDL levels hastily. Within three months of quitting, your lungs will function better as your blood circulation improves. Within one year, your risk for heart disease will go down by half.

GET ENOUGH SLEEP:

Sleeping too little may affect men’s and women’s cholesterol in different ways. In fact, lack of sleep is allied with raised cholesterol levels and respective issues, such as high triglycerides and blood pressure. To make better your sleep, goal for consistent bed and waking times, sleep in a calm, dark, cozy room, and limit stimulating activities, such as working on a computer, before bed.

 DRINK LOTS OF WATER:

Another crucial thing is staying well-hydrated, notably while you exercise to improve the cholesterol levels. Replacing sugary drinks, such as soft drinks and concentrated juices, with water will reduce the intake of sugar. If you want to improve appetite, drink water before meal and this habit helps you to reduce weight too. This is significant, given that reducing extra weight may better the cholesterol levels.

DO YOGA AND BREATHING EXERCISE:

Cholesterol is a fatty substances that circulates in the body through blood. Increased amount of cholesterol can stick to the inside walls of arteries, narrowing them and increasing risk of heart disease. Yoga and breathing Exercise works wonder to lower the level cholesterol.

• Kapalbhati Pranayam
• Chakrasana
• Shalabhasana
• Sarvangasana
• Paschimottanasana
• Ardha Matsyendrasana