High cholesterol levels can be a silent threat to your heart health, often leading to serious conditions like heart disease and stroke. While medication can help lower cholesterol, there are several natural remedies you can incorporate into your lifestyle to keep your cholesterol levels in check. We bring to you six effective home remedies that can help you manage bad cholesterol, from dietary choices to simple exercises.
1. Dietary fibre:
One of the most effective ways to reduce bad cholesterol (LDL) in your body is by increasing your dietary fibre intake. Soluble fibre, found in foods like oats, beans, and fruits, can help lower LDL levels. It works by binding to cholesterol particles in your digestive system and eliminating them before they can be absorbed into your bloodstream. Aim for at least 25-30 gm of fibre daily for optimal results.
2. Garlic:
Garlic isn't just a flavourful addition to your dishes — it is also a potent cholesterol fighter. Allicin, a compound found in garlic, has been shown to reduce cholesterol levels and improve heart health. You can either consume raw garlic or add it to your meals for a delicious and heart-healthy boost.
3. Green tea:
Green tea is a powerhouse of antioxidants known as catechins, which can help lower bad cholesterol levels and improve overall heart health. Regular consumption of green tea has been linked to reduced LDL cholesterol. To incorporate green tea into your routine, steep a bag in hot water for a few minutes and enjoy it several times a day.
4. Plant sterol and stanol supplements:
Plant sterols and stanols are natural compounds that can help block the absorption of cholesterol in your intestines. While these substances occur naturally in small amounts in certain foods like nuts and seeds, you can also find them in supplement form. Consult with a healthcare professional before adding supplements to your diet to ensure they are safe and appropriate for your specific needs.
5. Turmeric:
Turmeric is a spice renowned for its anti-inflammatory and antioxidant properties. Curcumin, the active compound in turmeric, has been shown to improve cholesterol levels by reducing LDL and increasing HDL (good cholesterol). To incorporate turmeric into your diet, try adding it to soups, stews, or smoothies, or take it in supplement form.
6. Flaxseed:
Flaxseed is an excellent source of omega-3 fatty acids and dietary fibre, making it a powerful cholesterol-lowering food. Omega-3s can help reduce inflammation and improve heart health, while the fibre content aids in reducing LDL cholesterol. To reap the benefits of flaxseed, grind it and sprinkle it on cereals, yogurt, or add it to smoothies.
In addition to dietary changes, incorporating regular physical activity into your routine can also help control bad cholesterol levels. Here are some exercises you can try:
Aerobic exercises: Activities like brisk walking, jogging, swimming, and cycling can help increase your HDL (good cholesterol) levels and improve overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Strength training: Building muscle through strength training exercises like weightlifting or bodyweight exercises can help boost your metabolism and improve your cholesterol profile. Aim for at least two days of strength training per week.
Yoga: Yoga not only reduces stress but also has been shown to improve lipid profiles. Regular yoga practice can help lower cholesterol levels and promote heart health.
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