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Natural ways to lower LDL cholesterol.
Uncontrolled cholesterol greatly increases health risks. This can lead to heart disease and even death.
So everyone should control their cholesterol. To control cholesterol without medication, you need to make some changes in your diet and lifestyle.
Unhealthy eating habits are a big factor in the rise of bad cholesterol LDL in our body. Eating unhealthy foods raises blood LDL cholesterol levels and lowers HDL cholesterol levels.
When the level of bad cholesterol in the blood increases, it becomes difficult to reduce it.
Cholesterol raises blood pressure and weight. So those who have problems with LDL cholesterol should always be aware.
Natural ways to lower LDL cholesterol
Here are some ways to reduce LDL cholesterol levels:
Drinking enough water:
Drinking water is very beneficial in maintaining body moisture and lowering LDL cholesterol. Regular drinking of water removes toxins from the body as well as harmful LDL cholesterol.
Which in turn reduces the risk of heart disease by 50-60 percent. So to reduce LDL cholesterol you need to drink 2-3 liters of water every day.
Exercise:
Exercise is one of the natural remedies for heart health. It not only improves physical fitness but also helps in the fight against obesity. Exercise as well reduces harmful LDL and increases beneficial HDL.
Based on a review of 13 studies, 30 minutes of exercise five days a week is enough to improve cholesterol and reduce the risk of heart disease. Exercises like swimming, running, cycling, yoga etc. also help in lowering LDL cholesterol.
Omega-3 fatty acids in the diet:
Omega-3 fatty acids play an important role in lowering LDL cholesterol in the body. Studies show that polyunsaturated fats lower “bad” LDL cholesterol and reduce the risk of heart disease.
In one study, 115 adults were replaced with polyunsaturated fats in their diet for eight weeks. In the end, LDL cholesterol levels dropped by about 10%. Omega-3 fatty acids are heart-healthy polyunsaturated fats.
Weight Loss:
Dieting affects your body’s cholesterol absorption and production. A two-year study of 90 adults found that weight loss in a diet increased cholesterol absorption from food and reduced the production of new cholesterol in the body.
Green Tea:
Green tea contains a beneficial ingredient called polyphenols. It helps reduce LDL cholesterol in the body. Green tea helps to keep our body fresh and radiant. Green tea also reduces the risk of heart disease and cancer.
If you drink green tea regularly, more sugar cannot enter the fat cells of the body. As a result, it helps to control our body weight and blood cholesterol levels. So green tea should be eaten regularly to reduce LDL cholesterol.
Eat fiber rich foods:
Fiber helps lower LDL cholesterol and reduce the risk of heart disease. Multiple studies have shown that the inclusion of high levels of dietary fiber in the diet means maintaining good heart health.
In a study of 30 adults, taking 3 grams of soluble fiber supplements daily for 12 weeks reduced LDL by 18%.
Dark Chocolate:
Dark chocolate is very effective in reducing LDL cholesterol. It contains ingredients such as polyphenols, theobromine, which lower LDL cholesterol and increase HDL cholesterol levels. Dark chocolate lowers LDL cholesterol as well as eliminates a variety of problems.
Quit smoking:
Regular smoking lowers HDL cholesterol levels in the blood. Smoking lowers “good” cholesterol levels and increases the risk of high blood pressure, diabetes and heart disease. So to reduce LDL cholesterol you must quit smoking.
Coriander seeds:
Our body contains a type of harmful cholesterol called LDL which accumulates in the veins of the body and causes problems in blood circulation in the heart. And because of this heart attack occurs.
Coriander seeds contain folic acid, vitamin ‘A’, beta carotene and vitamin ‘C’ which reduce the levels of harmful LDL cholesterol in the body. Good HDL in the body helps to keep the body healthy by increasing the level of cholesterol.
