6 Ways to Control Your Cholesterol Levels Naturally

Cholesterol is an important health concern today because it is the root cause of many cardiovascular diseases. High cholesterol means having too much fatty substance called cholesterol in the blood. Being overweight, not getting enough exercise, eating a high fat diet, living a sedentary lifestyle and smoking and drinking alcohol all increase cholesterol. It can also be inherited. There are two forms of cholesterol: low-density lipoprotein (LDL), bad cholesterol and high-density lipoprotein (HDL), good cholesterol. LDL is a known cause of many heart diseases. In contrast, HDL as a protective factor significantly reduces the likelihood of heart disease. Therefore, when people suffer from cholesterol, we should consider the calculation of total cholesterol and maintain the ratio between LDL and HDL.Also read – Skincare Tips: Top 5 Reasons Why You Should Include Milk In Your Beauty Routine, The Benefits Of Milk Skin – Watch Video

So, if you are worried about high cholesterol and looking for ways to cure it, remember that our daily diet plays an essential role in controlling cholesterol and maintaining health goals. We can effectively prevent high cholesterol by incorporating good diet and regular exercise to maintain a healthy weight and lifestyle. Also read – Broccoli to Cauliflower: Top 5 Vegetables that Diabetics Should Include in Their Diet – Watch Video

Gagan DhawanThe founder and CEO of The New Meena shares a list of some natural ways to help control high cholesterol levels. Also read – Mango leaves have many benefits in controlling diabetes

Including monounsaturated fats

Unlike bad trans cholesterol-raising trans fats, monounsaturated fats have only one double bond that effectively lowers blood cholesterol levels and prevents heart disease and stroke. They are healthy because they increase HDL and lower LDL and oxidation. Monounsaturated fats provide nutrition to help our body cells grow. The foods listed below contain monounsaturated fats:

1. Almonds like cashews, hazelnuts, pecans and macadamia
2. Olive oil
3. Canola oil
4. Avocados
5. Olives
6. Walnut butter
7. Pumpkin and sesame seeds

Consumption of omega-3 fatty acids

Omega-3 fatty acids provide powerful health benefits for our body and brain. Therefore, intake of omega-3 fatty acids is essential to prevent heart disease and stroke and to control lupus, eczema and arthritis. Omega-3 fats act as a protective layer against cancer and other conditions. These essential fats fight anxiety and depression, significantly improve our eye health and reduce the symptoms of metabolic syndrome such as central obesity (abdominal fat), high blood pressure, insulin resistance, fight inflammation and high triglycerides. Here are some omega-3 rich foods:

1. Almonds and seeds (such as flaxseeds, chia seeds, flax seeds, nuts, etc.)
2. Vegetable oils (linseed oil, soybean oil and canola oil)
3. Nut
4. Spinach, soybeans, mustard seeds, broccoli, Brussels sprouts, kidney beans etc.

Adding soluble fiber to our diet

Oats, dried beans, oat bran, rice flour, barley and whole grains are the best sources of soluble fiber foods. Fruits and vegetables such as bananas, apples, strawberries, citrus fruits, potatoes, peas, beans, etc. also contain soluble fiber. Such foods reduce our body’s ability to absorb fats, lower cholesterol and blood sugar levels, and reduce the risk of heart disease. . By including soluble fibers in our daily diet, we can counteract constipation and increase healthy gut bacteria that help reduce inflammation in the body and support good digestion.

Choose a plant based diet

Unlike unhealthy and processed foods, plant based diets are cholesterol free. This diet is rich in soluble fiber and extremely low in saturated fat. Daily consumption of plant based foods includes:

1. Fruits (avocados, apples, berries, oranges, lemons, etc.)
2. Vegetables (eggplant, oats, kale, carrots, cauliflower, broccoli, tomatoes, etc.)
3. Whole grains (brown rice, muesli and quinoa)
4. Almonds and seeds (nuts, almonds, flax seeds, chia seeds, flaxseed etc.)
5. Other foods like soy, oats, lentils, tofu etc.

Exercise – The key to a healthy body and mind

Most importantly, our body cannot survive on the consumption of healthy foods alone. We need to incorporate strong workout routines (including aerobic and resistance exercises) into our daily lives. Exercise helps us build and maintain a healthy metabolism, immune system and mental health. Exercise routines such as cycling, yoga, jogging, swimming, brisk walking, running, etc. can help reduce our harmful cholesterol levels and increase our good cholesterol levels. In addition, daily exercise relieves excessive stress by providing us with a positive mind.

Quit smoking and alcohol

The benefits of quitting alcohol are endless. It promotes weight loss, enhanced memory and liver function, better sleep, improved heart health, balanced mood and immune system. When we quit smoking our body starts to recover as it lowers blood pressure and reduces the chances of lung cancer, stroke, heart attack and coronary heart disease. In addition, quitting smoking has immediate and long-term benefits for our cholesterol levels.

Final words

If cholesterol levels are out of balance, lifestyle interventions are undoubtedly the first line of treatment. We can effectively manage our sedentary lifestyle through the above natural ways of controlling cholesterol levels. However, we should always consult a doctor if we need any medicine. We should take medicine only after consulting a doctor.