Do you know that most of us have problems with cholesterol but we are not aware of it? As per a study conducted in the US during 2015-2018, About 12% of individuals aged 20 years and older had total cholesterol levels greater than 240 mg/dL.
While about 17% had HDL or “good” cholesterol levels below 40 mg/dL and 7 percent of children and teens ages 6 to 19 had high total cholesterol. This data shows the seriousness of this problem.
So in such a situation, it becomes even more important that you keep a close watch on your cholesterol levels. To ease your task this article will provide details on how to reduce cholesterol easily and fast.
We will also share a list of the 5 most effective home remedies which will help you naturally lower your bad cholesterol level.
To know about cholesterol and its types read this- What is cholesterol?
Major Cause of High Cholesterol
According to the National Heart, Lung, and Blood Institute of the USA, a person’s lifestyle choices are the major cause of high cholesterol.
However, apart from this, genetics, medications, and certain medical conditions can also contribute to high cholesterol.
There are mainly two types of cholesterol.
- Low-Density Lipoprotein or LDL cholesterol
- High-Density Lipoprotein or HDL Cholesterol
LDL cholesterol is cause harm to our body as it can be clogged in and interrupt the blood flow that’s why is called bad cholesterol.
A high concentration of LDL cholesterol can cause serious concern to our hearts and body. While HDL cholesterol is called good cholesterol because it is required by our body.
To know about the symptoms of high cholesterol, You must read:- What Symptoms of High Cholesterol | 5 Basic Causes, Levels, and more
What Can High Cholesterol Do?
High cholesterol causes no symptoms, but it does raise the risk of heart disease and stroke. To assist decrease a person’s cholesterol levels, doctors may prescribe statins or other medications.
In studies, Statins have been found to lower the risk of heart attack and stroke in persons with high levels of Low-Density Lipoprotein or bad cholesterol. however, These drugs too may have side effects.
What You Must Do To Fight Cholesterol?
Cholesterol is not totally bad for us, It is needed by our body to perform several key functions that why our body naturally produces the required cholesterol.
But there are many food items that have a significant amount of cholesterol. So when we consume such foodstuff the amount of cholesterol in the body can increase than required.
Cholesterol can be entered into our body through our foods, especially animal-based foods.
While we get it from outer sources, also our body too constantly produces the needed cholesterol, such a situation may cause an excess of it. Here yoga can help you.
In another case, you are not consuming cholesterol from outer sources, and your body too not producing enough cholesterol, in this situation, it may cause a lack of it.
And it is important to note that having too much or too less of it can cause problems.
So it is advised that you must keep your cholesterol level within the permissible limit, To keep it within a permissible limit you must do the following:-
- Avoid Trans Fats
- Consume Less Saturated Fats
- Eat More Monounsaturated Fats
- Eat More Polyunsaturated Fats
- Eat More Soluble Fiber
- Eat Lots Of Fruits And Vegetables
- Add Herbs And Spices To Your Diet
- Drink A Sufficient Amount Of Water
- Restrict Added Sugar
- Maintain A Healthy Sleep Habits
- Follow A Good Exercise Routine
- Can Use Cholesterol-Lowering Supplements
5 Most Effective Home Remedies
There are several home remedies that can help effectively lower your cholesterol levels but it is not advisable that these remedies should not be used as a substitute for medical treatment.
Now we discuss the 5 home remedies that are used for decades in treating many health issues and are also found effective to lower cholesterol in most cases.
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Garlic Cloves
Garlic has long been known for its health-boosting effects. Due to its medicinal properties, it has been used for centuries in many Asian countries.
Allicin, ajoene, s-allylcysteine, s-ethylcysteine, and diallylsulfide are among the various important amino acids, vitamins, minerals, and organosulfur compounds that are found in a rich amount in garlic.
These sulfur compounds are thought to be the active elements that give garlic its medicinal and therapeutic properties.
A lot of scientific research has shown that garlic can considerably reduce total cholesterol and LDL cholesterol.
The evidence for its effect on HDL, or good cholesterol, is not conclusive; while one research found a rise in HDL levels, another found no effect.
It was also discovered garlic has a positive effect on blood pressure and the antioxidant capacity of the blood. Consuming 1/2 to 1 garlic clove daily might lower your cholesterol by up to 9%.
Walnuts
Do you know that most nuts we consume have a high amount of monounsaturated fatty acids (MUFAs)?
Whereas walnuts are among those nuts which are rich in polyunsaturated fatty acids (PUFAs).
They also contain high concentrations of alpha-linolenic acid (ALA), a plant-based source of omega-3 fatty acids.
A small study published in Open Diabetes Research and Care found that participants who were consuming walnuts daily have reduced their total and (LDL) bad cholesterol levels significantly.
Walnuts contain many other important minerals and Folate and vitamin E are very important among them.
Folate is an important substance that helps in cell division. It reduces the chances of abnormalities of the central nervous system in prenatal babies.
Whereas vitamin E aids in the formation of hemoglobin, a protein that carries oxygen in the blood to the cell.
Despite being high in calories, walnuts do not contribute to weight gain. But you should consume it in normal quantity and in a regulated manner. You may add 2-4 walnut seeds to your daily diet.
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Green Tea
You will be surprised to know Green tea is the second most consumed beverage after water.
It is a rich source of polyphenols. These compounds are extremely beneficial for the health of the human body.
Green tea contains the highest concentration of polyphenols, which not only reduce LDL cholesterol but also increase HDL cholesterol.
A population-based study found that men who used to consume green tea had lower cholesterol levels than those who did not.
Studies have indicated that tea’s polyphenols may inhibit the absorption of cholesterol in the intestines and may even help get rid of it.
Green tea contains catechins and several other antioxidant compounds that help reduce LDL or bad cholesterol and total cholesterol levels.
In a 2015 study, researchers gave rats water that contained catechins and gallate, epigallocatechin, another antioxidant found in green tea.
After 56 days, the researchers observed that levels of total cholesterol and “bad” LDL cholesterol in the two groups of rats, which were on the high-cholesterol diet, were reduced by 14.4 percent and 30.4 percent, respectively.
However, further research on humans is needed to investigate this further. But still, green tea is good for you.
So you just need is 2-3 cups of green tea a day to fight cholesterol and to get better health.
Fenugreek Seeds
Fenugreek seeds, as they are known to us, have been used in many Asian countries since ancient times as a popular culinary spice, flavoring agent, and medicinal compound.
Fenugreek seeds are a rich source of vitamin E and have anti-inflammatory, antidiabetic, and antioxidant properties.
Saponins, a crucial substance that is abundantly found in fenugreek, help in the removal of cholesterol from the body, and its fiber help in reducing the synthesis in the liver.
According to a systematic review published in the Journal of Family Practice, fenugreek consumption can lead to a significant reduction in high cholesterol.
The researchers found a reduction of between 15 and 33 percent in total cholesterol that was statistically significant. The effect was seen in five studies.
A study of fenugreek leaves found a non-significant 9 percent reduction after a “single dose.” This compared with a placebo (thin coffee extract) with a reduction of 2.8 percent.
Indian Gooseberry
Indian gooseberry is one of the richest sources of Vitamin C and phenolic compounds in addition to minerals and amino acids.
The fruit of amla has been used in Ayurveda as a (chemical) Rasayana for the treatment of various diseases.
A study published in the Indian Journal of Pharmacology compared the effect of cholesterol-lowering drugs against Indian gooseberry.
In addition to reducing cholesterol, Indian gooseberry was found to provide the additional benefit of protection against atherosclerosis or coronary artery disease (CAD).
Daily intake of Indian gooseberry not only reduces LDL or bad cholesterol levels but also corrects the damage due to oxidation.
You can consume 1 or 2 Indian gooseberry fruit daily to get the maximum of it.
The Bottom Line
Heart disease is one of the leading causes of death nowadays and one of the biggest risk factors for heart disease is high cholesterol.
This increases your risk of getting heart disease and having a heart attack. It can also increase your chances of having a stroke.
High levels of low-density lipoprotein (LDL) or bad cholesterol, in particular, increase your risk of certain diseases.
It is not totally bad, Your body needs cholesterol but too much of it can cause problems.
To lower bad cholesterol, These ingredients should be included as part of a healthy diet and lifestyle to achieve your health goals.
They should be consumed in their natural form unless recommended and cholesterol-lowering drugs should not be taken or stopped without a doctor’s prescription.
