Cholesterol, a waxy substance that is produced by the liver and found within some foods, is called “cholesterol”. It is vital in the functioning of every cell and plays an important role in Vitamin D synthesis.
There are two types of cholesterol: HDL, which is known as “good cholesterol”, and LDL, which is known as “bad cholesterol”. Although HDL cholesterol can help reduce your risk of developing heart disease through maintaining blood vessel health, too much LDL cholesterol can slowly clog your arteries. This can cause poor circulation, a decrease in your risk of stroke, blood clots and heart attacks. You don’t have to take statins or be referred by your doctor. These 10 simple ways can help you lower cholesterol.
1. Trans Fats: Reduce your intake
Trans fats, which are the most harmful type of fat, can cause your LDL cholesterol to rise to an abnormally high level. These fats can make you more susceptible to developing type 2 diabetes, Alzheimer’s disease and other liver diseases. Most ready-made foods, fried foods, as well as baked goods contain trans fats. They are most commonly found in margarine and doughnuts, cakes, and fries. However, you should always check all labels to ensure that no trans fats are included. Spreads based on plant steroids and stanols can replace margarine, which can reduce LDL cholesterol by up to 15%.
2. Oatmeal Breakfast
Soluble fiber in oatmeal helps reduce body fat. Research suggests that people who eat at least one cup of oatmeal daily can reduce their LDL cholesterol levels by as much as 24%. Oats can stabilize blood sugar levels and improve immune function.
This one is undisputed! It doesn’t matter what type of exercise you do – it could be a walk in the park, swimming or hiking – all will benefit your health and lower LDL cholesterol. Exercise will also improve blood vessel condition, and keep you in shape by lowering blood pressure and enhancing heart muscle strength. If you are overweight, your blood levels of LDL cholesterol will be higher.
4. Enjoy a glass of Orange Juice
Vitamin C is a good antioxidant and can have a positive effect on your digestion system, skin health, and overall health. It has also been shown to have a positive impact on cholesterol levels. Three glasses of orange juice per week is shown to increase HDL levels by over 20% (i.e. A lower level of cholesterol and 16% lower ratios of HDL to LDL.
5. Don’t Fry
It is always a good idea to reduce the amount of food you fry, regardless of whether you have high cholesterol. Instead, steam or boil your food. You can also eat fresh fruits or vegetables and sautee with very little olive oil. When shopping for meat, be careful to choose meat with low fat and lower consumption of red meat.
6. Drink Coriander Seed Tea
Coriander seeds are able to reduce your total cholesterol. They are hypoglycemic and can prevent sudden spikes of blood sugar. To make coriander tea, add 2 tsp powdered seed to a cup of boiling water. Strain the liquid and add milk or honey to enhance the flavor.
7. Snack on Nuts
High cholesterol levels can be reduced by most nuts, but especially almonds, walnuts, hazelnuts and almonds. This health benefit may be due to the high levels of fiber and plant sterols in nuts. Walnuts are also high in omega-3 fatty acid, making them a good choice. Make sure you get the natural, unsalted version. Also, be mindful of your calorie intake. Nuts are extremely healthy and very low in calories. One serving should suffice.
8. Try Indian gooseberries
Indian gooseberries have been shown to lower total cholesterol and arterial hardening, but not negatively impact on HDL cholesterol. Although fresh fruits are delicious, they can be difficult to eat. The easiest way to incorporate them into your diet is to mix 1tsp powdered berries in warm water. This daily intake is sufficient to raise your cholesterol.
9. Increase your Omega-3-Fatty Acids intake
Your best option to increase your intake of omega-3-fatty acid is to eat more oily fish like salmon and tuna. You can also add ground flaxseed to your breakfast porridge or lunch salad if you’re vegetarian. Flaxseed can reduce cholesterol by 18% in as little as 2 tsbp per day. You can also get more omega-3s by taking a 1,000mg fish oil supplement twice daily.
10. Red Yeast rice is a great choice
Red yeast rice is a popular Chinese treatment. This rice is made with monascus purpureus, which stops cholesterol from synthesis. Early studies show that participants can see a 26% decrease in LDL cholesterol within two months. Red yeast rice can be purchased at certain pharmacies and is usually available at health shops. Red yeast rice should not be consumed by people who have been prescribed statins or antidepressants. A daily dose of 2400mg is the average.