How to lower cholesterol is a question that almost every person in the world has been asking at some point of time in their lives. Cholesterol is known to cause major heart attacks and stroke. The American Heart Association has warned that there is strong evidence linking high cholesterol levels to the development of various types of cancers. High content is a risk factor for heart disease, coronary heart disease, stroke, liver disease, and kidney disease. Research has indicated that the consumption of saturated fat, cholesterol from animal sources, and trans fat, also increases the risk of heart disease and strokes.
Dietary changes to reduce cholesterol
Research has also indicated that dietary changes can slow down the progression of chronic heart problems. The results of research studies conducted showed that dietary changes can help to reduce the level of bad cholesterol, while increasing the levels of good cholesterol in the blood stream. One of the recommended dietary changes to reduce cholesterol is to replace saturated fats in the diet with unsaturated fats and monounsaturated fats.
How to lower cholesterol naturally?
How to lower cholesterol naturally All of these food items increase the levels of bad cholesterol in the body.
Fruits and vegetables
Adding more fruits and vegetables to the daily diet is the next logical step to reduce the risk factors. Fruits and vegetables contain natural plant sterols, which can reduce the absorption of cholesterol from dietary sources. The cholesterol absorption from plant sources is also believed to be reduced by eating fiber rich diet and phytosterols.
Fiber and phytosterols are beneficial cholesterol levels promoting agents. They lower the total cholesterol levels, while improving the cardiovascular health. These include exercise and a healthy diet. The combination of these measures would greatly help you in reducing your high cholesterol levels.
Steps to lower your cholesterol level
The first step in lowering your cholesterol level is to eliminate dietary cholesterol from your meal plan. The types of foods that have a high content of saturated fats are those that are consumed in abundance in meat, butter, cheese, and some dairy products.
These food items are definitely not good for health. While they do provide protein to the body, there is no need to consume them daily. They are certainly not good for the body.
Include more fish in your diet
It includes including more fish in your daily diet. Fish contains omega – 3 fatty acids which are essential for maintaining the health of the heart and the brain. Omega – 3 is very essential for the production of DHA. It is also essential for hormone synthesis and helps in maintaining a normal heart beat. There are several other benefits that you can derive from consuming fish such as lowering your triglycerides and increasing the levels of HDL cholesterol, which is helpful in fighting against the risk factors for heart disease.
Seeds and nuts
Naturally includes nuts and seeds in your diet. These food items contain theobromine which lowers high cholesterol levels. You can derive benefits by including nuts and seeds in your daily diet as they are high in antioxidants that can fight against the growth of dangerous free radicals in the body.
Some seeds and nuts are also rich in protein, which is beneficial for the development of muscles and healthy cells. Nuts and seeds are also a good source of dietary fiber, which prevents constipation and is a good source of energy.
Have a fiber rich diet
In addition, how to lower cholesterol naturally includes including more fish in your diet. Fish oil contains the benefits of essential fatty acids that lower high blood pressure, reduce cholesterol and reduce inflammation.
It contains omega – 3 fatty acids, which are essential for the production of DHA. It also contains fiber, minerals and dietary fiber. If you want to lose weight, adding some fish oil to your diet can help you achieve your ideal weight.