There are safe and easy ways to lower cholesterol naturally. First let's have an understanding of cholesterol. It is a compound that gets deposited on the the inner walls of blood vessels and gradually reduces the space in which blood can pass. It causes hardening and stiffing of blood vessels. The blood vessels loss their elasticity . This can result in increased blood pressure and is the main reason of heart attack. There is also restricted blood flow to heart and other organs. High cholesterol level has become a common problem. It's getting hard day by day to treat as many processed and high fat foods are available. People are addicted to these junk foods and they unintentionally welcome cholesterol in their body. It can be called as a lifestyle diseases.
Before high cholesterol treatment, you must eliminate some of your habits that are primary factors which causes high cholesterol levels. In your body there are two types of fats good fats(high density lipids) and bad fats(low density lipids or bad cholesterol). Good fats act as a scavenger and helps to remove cholesterol from our body. So always notice whether you are consuming bad fats or good ones. You can avoid high cholesterol foods that are mostly composed of bad fats. However heredity also plays an important role in determining the level of bad fats and good fats in the body.
It is said that about 25 percent of the cholesterol in our body comes from our diet, and 75 percent is produced inside of our body by the liver.
How to get your cholesterol down? To lower your cholesterol, there are some best ways to lower cholesterol naturally. that should be adhered to. Today, Boldsky will share some important tips treat cholesterol naturally.
This is one of the best high cholesterol treatment. Instead of the usual cereal, prefer to start the day with oatmeal or bran. It is common to claim that breakfast is the most important meal of the day. One cup of oatmeal or bran has about 2 grams of soluble fiber and 4 grams of fiber in total. Oatmeal is the best food defense against cholesterol. The reason is that oatmeal contains soluble fiber, which turns into a gel in the body. This helps you to feel full and decreases the absorption of cholesterol in blood.
The recommended daily consumption of cholesterol is 300 mg for healthy people. A single egg contains about 213 mg cholesterol, which leaves almost another available 90 mg. This means you can eat eggs, but you need to plan the rest of your meals accordingly. On days when you eat eggs, reduce cholesterol consumption from other sources.
A research claims that saturated fats mildly increase the bad cholesterol (LDL). Bad cholesterol gets deposited on the inner walls of blood vessels. This causes high blood pressure and other health problems. However if you are taking saturated fats in your diet, the daily intake should not exceed more than 16 grams. Common foods that contain saturated fat come mainly from animal sources, for example butter, fatty beef, lamb or pork, poultry with skin, lard and cream. Also pastries and many baked and fried foods can contain high levels of saturated fats. Some plant foods, such as palm oil and coconut oil also contain saturated fats, but don't contain cholesterol.
This is one of the best ways to lower cholesterol naturally. Studies have found that increased consumption of soluble fiber, like the one found in fruits and vegetables (5 to 10 grams a day) can lead to a 5 percent decrease in cholesterol level in blood. To add 5 to 10 grams of fiber in your diet means to just have a fruit or a vegetable a day.
One of the high cholesterol treatment is to eliminate trans fat in your diet. Trans-fat exists naturally in meat and dairy products and can be created by a chemical process that converts normal fat to trans-fat. Trans-fat is considered one of the worst industrial fats in general, and one of the main culprits of high cholesterol. Be sure to know the foods you consume and their trans-fat content. Try to remove it from your menu or at least minimize its consumption.
Eating salmon fish, tuna and other sea food is one of the ways to lower cholesterol naturally. Fish, such as salmon and tuna, for example, are rich in omega -3 that actually helps lower cholesterol. Therefore, it is recommended to add fish to your weekly menu twice or three times.
Not all fats increase cholesterol. Good fats help to decrease cholesterol level. Foods such as olive oil, avocado, fish, flaxseed, and nuts contain good fats such as omega-3. This fatty acid lower the amount of triglycerides in the blood and reduces cholesterol. Eat these foods at the expense of foods rich in fats that contribute to bad cholesterol (LDL).
Almond skin contains compounds that prevent the breakdown of good fats of (LDL), thereby preventing damage to the blood vessels and heart. Good fats help to remove cholesterol from your body. So early morning make it a habit to eat almonds.
It is also found to increase the good fats and lower the bad cholesterol, especially in people with high cholesterol levels.
Blueberries contain a very powerful antioxidant that can prevent the damage caused by bad cholesterol.
Sleep deprivation increases bad cholesterol. Bad cholesterol causes high blood pressure and other health problems.
What causes high cholesterol levels? Vitamin D deficiency is linked to high cholesterol. The body's ability to synthesize Vitamin D from the sun diminishes as you age. Get your vitamin D levels checked with a blood test. If your level is low, take a daily vitamin D supplement.
You should be looking for a fasting blood sugar level of 100 or less. A too-high blood glucose level causes increase in bad cholesterol and high triglycerides, which is a dangerous blood fat.
Wheat-based diet may contain gluten. This leads to obesity and inflammation. Research shows Diets rich in gluten can pose more danger to heart than cholesterol. If you do eat wheat products, make sure they are whole grain and stay away from multi-grain products, which are no healthier than baked goods made with refined flour.
A brisk one-hour walk will help lower cholesterol, high blood pressure, and increases your heart's blood flow.
Researchers found that about ½ tablespoon of cinnamon daily cut total cholesterol by 26 percent. You can add it in your tea, sprinkle it on your oatmeal or other foods.