Cholesterol gets a bad rap. It has cited, it seems, as the source of nearly every health issue from backache to baldness. In fact, cholesterol is essential for human life, and without it, we would all be in a crisis
. Eighty percent of the cholesterol in your blood is manufactured by your own liver, which uses it to make acids that help digest food. It builds and repairs your body’s cells, insulates your nerves, helps you digest food, and assists in the production of certain hormones. Still, cholesterol levels among Americans are at an all-time high.
In addition, not just lazy good-for-nothings with lousy eating habits are battling boosted cholesterol counts. Even those among us who exercise regularly and watch what we eat can be driving our cholesterol counts through the roof.
The secret is to maintain a higher level of “good” cholesterol, or high-density lipoprotein (HDL) cholesterol, and lower levels of less-healthy low-density lipoprotein (LDL) cholesterol. High concentrations of HDL cholesterol in the blood are generally associated with a lower risk of heart attack, because it helps remove cholesterol from artery walls. HDL also carries cholesterol to the liver, where it has either reused, or disposed of in the bile. LDL, on the other hand, becomes oxidized and attaches to artery walls, which can initiate hardening of the arteries and lead to a heart attack. Striking a healthy cholesterol balance is relatively simple. In addition, while doctors are preparing a new cholesterol-lowering vaccine for medical trials, and health gurus are touting Indian tree sap as the latest LDL blocker, I have compiled a more traditional set of cholesterol-busting tips.
Cut Cholesterol Naturally
1) Eat more High fiber Diet
The typical American diet-high in saturated fat and low in fiber-creates a perfect storm for high cholesterol. The ideal diet for lowering cholesterol would be vegan, because cholesterol is found only in animal products-eggs, dairy, and meat. Crustaceans do not have much fat, but they have twice the cholesterol of beef and chicken. On the other hand, plant foods do not contain any cholesterol. Rather, they have fiber, which can help pull cholesterol out of your body. Soluble fiber also helps slow the absorption of cholesterol and helps reduce the amount of cholesterol liver makes.
2) Try garlic
Incorporate a daily clove of garlic in your diet. Garlic has been reputed to assist the heart for centuries and has been used in herbal medicines for all manner of conditions. Garlic & cholesterol reduction are frequently mentioned together. Modern medical science suggests one reason garlic might reduce cholesterol: garlic is a proven anti-oxidant. This property might help to prevent LDLs from being oxidized. In this way, the cholesterol build-up that clogs the arteries could perhaps be reduced by garlic. In recent decades, numerous scientific studies have been conducted to test the claims that garlic can help lower cholesterol levels. These studies involve measuring the cholesterol and triglyceride levels of patients taking garlic supplements compared with a control group of patients taking a placebo. Unfortunately, the results are not conclusive.
3) Exercise regularly
Work out four times a week, staying at your target heart rate for at least 30 minutes. The frequency of exercise rather than intensity seems to have a great impact.
Some other Considerations
Here are some foods that lower cholesterol naturally. Fish, such as tuna and salmon, reduces cholesterol levels. You can also lower cholesterol naturally with nuts, such as walnuts and almonds. Oatmeal and oat bran cereal also lowers cholesterol levels. , Orange juice, also improves cholesterol levels. You should also get fiber from eating lots of fruits and vegetables. This is the diet to lower cholesterol naturally.
However, a cholesterol lowering diet lowers triglycerides, but it does not lower LDL. Exercise and fitness training are also beneficial in lowering cholesterol levels. Any type of aerobic exercises, such as walking or jogging reduces cholesterol level. Playing a sport such as tennis or soccer also lowers cholesterol level. Tobacco also raises cholesterol levels, so you should also avoid smoking. Even passive smoking may increase your cholesterol level.
Exercise and improved diet is the best way to lower cholesterol naturally. Now that you know how to lower cholesterol naturally, you can start your weight loss exercise in order to stay healthier.
