Heart attack is no more a health problem for the old. There has been an upward trend in heart attacks and cardiovascular health issues in recent times in the younger generation. While there is no research to back what caused the increase particularly, high cholesterol (specifically LDL) is something that, in general, poses a major risk for the heart.
Cholesterol is a waxy buildup in the arteries that pressure the heart to function optimally. High cholesterol, particularly low-density lipoprotein (LDL) cholesterol, poses serious health risks, like heart disease and stroke. While medication can be effective, many individuals seek natural remedies to manage their cholesterol levels too.
Six Natural ways to lower your LDL
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Healthy Fats: One must replace saturated fats with healthy fats source is crucial for heart health. Foods that are rich in omega-3 fatty acids, such as fatty fish, flaxseeds, chia seeds, and walnuts, can help lower LDL levels. Further, using olive oil instead of butter or margarine can provide heart-healthy monounsaturated fats. Aim to include these fats in your meals while reducing processed and fried foods.
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Increase Soluble Fibre Intake: Incorporating foods high in soluble fiber can help lower LDL cholesterol. Soluble fiber generally binds to cholesterol in the digestive system, promoting its excretion. Foods such as oats, barley, beans, lentils, fruits (like apples and citrus), and vegetables are excellent sources. Starting your day with oatmeal or adding beans to salads can enhance your fiber intake. It also keeps you full longer, reducing cravings.
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Stay Active: Being physically active is essential for managing cholesterol levels and overall health. Aim for at least 40-60 minutes of moderate exercise per day, like brisk walking, running, cycling, or swimming. Exercise helps raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, while lowering LDL levels. Additionally, physical activity promotes weight management, which can further contribute to cholesterol control.
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Sip on Green Tea and Pomegranate Juice: Green tea contains antioxidants and catechins that help combat oxidative stress. It boosts our metabolism and helps with weight loss as well. Pomegranate is also considered a heart-healthy fruit. It is rich in nutrients and polyphenols, supporting the heart and lowering cholesterol levels.
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Limit Sugar and Refined Carbohydrates: Reducing added sugars and refined carbohydrates can positively impact cholesterol levels. Foods like white bread, pastries, and sugary drinks can increase weight gain and LDL cholesterol. Instead one must focus on whole grains, legumes, fruits, and vegetables, that provide essential nutrients and fiber. Reading food labels and being mindful of ones carbohydrate intake can help an individual make healthier choices.
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Consume Garlic Cloves: Garlic has long been celebrated for its medicinal properties, including its ability to lower cholesterol. Studies suggest that garlic may help reduce LDL cholesterol and prevent plaque buildup in arteries. You can consume garlic raw, add it to dishes, or take garlic supplements. However, consult a doctor before starting any new supplement regimen.
Incorporating these home remedies into our lifestyle can promote better cholesterol management. However, it’s crucial to consult a doctor before making significant dietary changes or starting new supplements, especially if you have underlying health conditions.
FAQ on Natural ways to lower your LDL
What reduces LDL cholesterol quickly naturally?
Eating more fiber and avoiding saturated fat, sugar-based foods, and processed foods can help reduce LDL cholesterol levels. Other foods that may help include garlic, dark chocolate, and tea.
Does Lemon water reduce LDL?
Yes, drinking lemon water may help lower LDL cholesterol, the “bad” cholesterol. Lemons are high in vitamin C and soluble fiber, which may help lower cholesterol.
How can I control my LDL Cholesterol at home?
To control your LDL cholesterol at home, focus on a diet rich in soluble fiber from whole grains, fruits, and vegetables, limit saturated fats found in red meat and full-fat dairy, incorporate healthy fats like those in olive oil and fatty fish, and exercise regularly.
