Cholesterol is an important compound used in many biochemical processes, such as hormone production and some vitamins (such as vitamin C, vitamin E). Cholesterol is two types: Good cholesterol – HDL and bad cholesterol – LDL.
Bad cholesterol is one of the factors that can increase the chances of heart and arteries. Thus, how to lower cholesterol naturally? what are natural ways to lower cholesterol? if you aspire to know, please read this article.
The risks and damage of cholesterol
If you have high levels of bad cholesterol, it deposited on the walls of the blood vessels, compels them, reduces their flexibility, and causes them to clot. As a result, there will be a problem with the flow of blood.
This disease called arteriosclerosis. When it occurs in arteries that feed the heart, it increases the risk of heart attacks.
Good cholesterol helps prevent harmful cholesterol from being deposited on the walls of the blood vessels and taken out of the circulatory system.
Normal cholesterol readings
To lower cholesterol naturally, simple blood testing can measure cholesterol levels.
Recommended harmful cholesterol levels are as follows:
- Generally less than -200 mg/dL.
- People who do not have cardiovascular risk factors should remain below 160 mg/dL.
- Adults with risk factors (including obesity, smoking, non-exercise, and heart disease in other family members) must remain below – 130 mg/dL.
- For the people at risk of heart or diabetes, They should maintain values below 100 mg/dL and reduced to 70 mg/dL or lower.
How To Lower Cholesterol Naturally? Top advice
Here are some healthy habits that will raise HDL levels, reduce LDL levels in blood and risk of heart disease:
1- Maintain proper weight
Overweight increases LDL levels and 3-glaciers and decreases HDL levels. So maintaining a healthy body and weight loss is one of the natural ways to lower cholesterol.
2- Exercise and Workout regularly
Lack of physical activity may cause bad cholesterol to increase and good cholesterol to be reduced. Regular physical activity can increase good blood cholesterol levels and reduce blood-blood triglycerides. Exercise like walking, running extra.
Exercise can help reduce weight and reduce bad cholesterol in your blood.
Thus, these are our recommendations:
- Combine outdoor workout with strength (weights and resistance) training.
- Try to work out for half an hour each day of the week, even if it’s walking from one place to another or cleaning the house.
3- Eat healthy fat
There is a healthy fat that should be emphasized in the daily diet.
These are our recommendations in this regard:
First: Reduce saturated fat
Saturated fat is usually in the solid-state at room temperature and in the freezer. Moreover, its source is animal-origin food, such as Fat beef, chicken meat with skin, fat cheese, palm oil.
Reducing saturated fat considered very effective and one of the best natural ways to lower cholesterol.
Second: Eat non-saturated fats
non-saturated fats are usually in liquid conditions at room temperature. The sources are :
- Vegetable oils, nuts, olives, and avocado.
- Wheat beans, soybeans, and corn seeds contain non-saturated single fat.
- Some fish contain non-saturated mono fats, such as Salmon, macaryl, white tuna, halopot, and sardine fish.
These foods contain good non-saturated fat that prevents bad cholesterol from being deposited in the walls of the blood vessels. However, it should be eaten in moderation. They are calorie-rich, Thus overeating them can cause obesity.
The FDA recommends taking two teaspoons of olive oil a day as an alternative to other fats in the diet.
Third: Avoid trans fats
Trans fats raise cholesterol levels in your blood like saturated fats.
We can find Trans fats in foods containing vegetable oils, and the more obese the more likely they are to contain trans fats.
Fourth: Eat fiber-rich foods
Soluble food fibers and non-soluble fibers found in many natural sources, such as oats, schizophrenia, vegetables, and fruits such as apples, pears, plums, and whole grains.
Soluble fibers are capable of reducing cholesterol, and non-soluble fibers help move the intestine and ease of coatings.
If cholesterol levels remain high, the family doctor can recommend suitable medicinal treatment.
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