Learn 5 Natural Ways of Reducing High Cholesterol Levels Without Medicines. In this lesson, we are going to look at diet, exercise, and natural remedies. Improve your heart status without having to take heart prescriptions.
Hyperlipidemia, however, is another factor causing cardiovascular disease, which comprises heart disease and stroke. Although doctors recommend various drugs to help reduce cholesterol, there are natural ways of controlling cholesterol without using medication. Here are five effective strategies to help you manage your cholesterol naturally: Here are five effective strategies to help you manage your cholesterol naturally:
1. Adopt a Heart-Healthy Diet
The consumption of the right cholesterol-friendly foods can help reduce cholesterol levels by a big margin. Focus on including:
Fruits and vegetables: They contain high fibers, antioxidants, and nutritive value, and these are good because they reduce the bad cholesterol (LDL).
Whole Grains: Certain foods, such as oats, brown rice, and whole wheat, contain soluble fiber, which helps in decreasing cholesterol intake by the blood.
Healthy Fats: Reduce consumption of high amounts of red meat and dairy, which contain saturated fats, with healthy unsaturated fats from sources such as olive oil, avocados, and nuts.
Legumes and Beans: Rich in dietary fiber and rich in protein, foods are effective in lowering cholesterol.
2. Increase Physical Activity.
Physical activity has also been recommended for the control of cholesterol, and it is one of the most recommended ways. Regular exercises improve high-density lipoprotein, or HDL, and reduce low-density lipoprotein, or LDL, and triglycerides. It is recommended for people to do at least 150 minutes a week of moderate-intensity exercises such as walking and swimming. In particular, it is also possible to include strength training to increase the cardiovascular system’s efficiency.
3. Balance The Weight
Being overweight or obese, and this specifically obesity around the abdominal area, puts one at risk of developing high cholesterol. Being able to reduce a person’s weight by even a few kilograms has a significant effect on the cholesterol level. Major emphasis should be placed on weight control, for instance, by maintaining the right body weight through taking adequate proportions of food in combination with daily physical activities. Sustaining change is possible if one sets realistic goals as well as making alterations in their habits as a way of achieving success in the long run.
4. Quit smoking
Smoking is well known to increase the risk of cholesterol in that it reduces the level of good cholesterol (HDL) while increasing the bad cholesterol (LDL) level. The study also shows that smoking increases the risk of heart diseases and that one can improve HDL status by quitting smoking. After a few weeks or so, the blood flow and lung capacity start getting better, and if you stick with it for years, then the chances of getting heart diseases will reduce dramatically.
5. Limit alcohol consumption
As previously said, moderate alcohol consumption is considered healthier because it increases amounts of high-density lipoprotein (HDL), often known as good cholesterol, whereas excessive alcohol consumption causes elevated cholesterol levels and other health concerns. If you decide to drink alcohol, please do it in moderation; no more than one drink per day for women and two drinks per day for men. In this circumstance, it is feasible to maintain normal cholesterol levels and avoid additional complications associated with alcohol usage.
