Cholesterol is important for different roles in cell membranes and for the production of vitamin D, bile acids and a number of hormones. For a human being, low to average cholesterol levels in the blood are found to be perfectly healthy. However, high levels of cholesterol in the blood are related to cardiovascular disease, arterial […]
Cholesterol is important for different roles in cell membranes and for the production of vitamin D, bile acids and a number of hormones. For a human being, low to average cholesterol levels in the blood are found to be perfectly healthy.
However, high levels of cholesterol in the blood are related to cardiovascular disease, arterial damage and increased risk of heart attacks. LDL cholesterol is referred as the bad cholesterol because it leads to plaque-a hard, thick deposit that can clog the arteries thus making them less flexible.
This condition is called atherosclerosis. If a clot occurs and block a narrowed artery it may lead to stroke or heart attack. Another condition known as peripheral artery disease may develop if the plaque build up narrows the artery that supplies blood to the limb usually legs.
According to the American Heart Association, the lower your LDL, the lower the risk of stroke and heart attack. By lowering the bad cholesterol, you will be making sure that your heart remains healthy and free from disease. Here are some simple ways to reduce bad cholesterol naturally.
1. Lose Weight
Obesity is often linked to the high levels of cholesterol. A study published in “Diabetes Care” in the year 2007 revealed that, in obese men that have metabolic syndrome, losing weight will able to decrease LDL.
2. Limit Saturated Fats
Regular consumption of foods rich in saturated fats can lead to negative effects on your cholesterol levels. Additionally, most of the foods that have high saturated fats are high in cholesterol too, which can increase cholesterol levels even higher.
The foods rich in saturated fats include animal products like lamb, pork, beef and dairy products like cream, cheese and butter. By restricting the consumption of these foods, you can help reduce bad cholesterol naturally to a level that is healthy.
3. Regular Exercise
The benefits of regular physical exercise are incontrovertible. Various studies reveal that exercise improves the ratio of the HDLs to LDLs thus decreasing the overall risk of stroke and heart attack. Additionally, regular exercise helps in controlling high blood pressure and diabetes which are the two independent risk factors for the heart disease.
4. Increase Fiber Intake
Soluble fiber is particularly useful for reducing the absorption of cholesterol in the intestine. Some of the excellent sources of soluble fiber include barley, squash, chia seeds, legumes, oats, psyllium husks, peas, flaxseeds, carrots and the pectin containing fruits like strawberries, citrus fruits, apples and grapes. You can also find soluble fiber in fresh juices.
5. Eat More Fruits and Vegetables
Fruits and vegetables help to reduce bad cholesterol naturally. The ones that are particularly helpful include onions, garlic, avocados, berries, apples, green leafy vegetables, eggplant, pears, berries and the cabbage family.
In conclusion, it is good to note that cholesterol is produced in the body naturally and that it is necessary for various function. High cholesterol is however dangerous to the body hence the need to lower it to the required levels.
The above simple lifestyle changes coupled with the correct diet will help you to reduce bad cholesterol naturally. The good thing about these methods is that they are natural and easy and you don’t have to use any drugs.