Cholesterol is an important molecule in the body and an essential structural component of the cell membrane. Among other functions, the molecule plays crucial role in maintenance of fluidity and structural integrity of the cell membrane. However, an excess of cholesterol in the body is detrimental. Bad Cholesterol (LDL) has been identified as the cause of heart attack, peripheral vascular disease and stroke. To curb this, health specialist advice people to ensure that their cholesterol remains at healthier levels. In a case of high cholesterol levels, many people rush to drugs in an effort to reduce the levels. This worsens the situation further by subjecting them to conditions that are hard to manage. This article aims to enlighten the reader on how to reduce cholesterol naturally.
Authentic Tips on How to Reduce Cholesterol Naturally
Losing excess weight
The best way to lose weight is to involve in activities that make your body to use more energy. This may include involving in exercises, doing routine tasks that manually engage your body, and walking among others. These activities will be crucial in helping your body to burn the fats stored in the body and gradually enhance reduction of both weight and the level of cholesterol. Note that, it is important to consult an expert before involving in some exercises.
Reduce intake of foods that contain saturated fats, dietary cholesterol and Trans fats
Health specialists advice that an individual should avoid intake of food that have a lot of saturated fats. To reduce LDL cholesterol levels, an individual should ensure that he or she limits intake of the following foods which are known to contain high concentrations of saturated fats; butter, coconut oil, red meat, low-fat and full-fat dairy products. In addition, an individual should avoid foods that are a source of dietary cholesterol such as shellfish, organ meats, and eggs yokes. When purchasing food products always check the ingredient list to ensure that there is no partially hydrogenated fat which usually indicates Trans fats in the product.
There is one type of fat that has been shown to prevent heart diseases which is omega-3 fatty acids. The best sources of these fatty acids are cold-water fishes like salmon, trout, sardines, mackerel and halibut.
Take protein-rich plant foods instead of meat
Some of plant foods that are rich in protein include beans, peas, lentils, soybeans, and pinto beans among others. These legumes are very rich in nutrition and are also very healthy. The legumes play a vital role in helping to lower LDL, blood sugar, insulin levels, total cholesterol and in some cases may even lower the risk of cancer. In addition, an individual should take seeds and nuts which also lower LDL cholesterol levels. However, it is advisable to avoid taking more than an ounce a day since they are dense with calories.
Intake of fruits and vegetables
Intake of fruits and vegetables is another reliable way of reducing cholesterol. Studies have shown that fruits and vegetables contain numerous ingredients that help in lowering cholesterol levels. These include; fiber, pigments, and cholesterol blocking molecules (stanols and sterols). As such, health specialists advice one to take a variety of fruits and vegetables including but not limited to plums, strawberries, tomatoes, blueberries, leafy greens, carrots, and yellow squashes.
Avoid refined foods and intake of plant sterol supplements
Many people are used to intake of refined foods including white rice and refined flour. To increase chances of reducing cholesterol, one may replace these with whole grains which are a good source of fiber, whole white flour, wild or brown rice, and oatmeal among others.
Sterols refer to substances that occur naturally in plants. Studies have shown that when an individual takes one to two grams of plant sterols, LDL cholesterol levels lower significantly. The best supplement to take is CholestOff which is nature made.
Generally, the fact that a doctor has informed an individual that his or her cholesterol levels are bad is not a reason to cause alarm. All an individual or the relatives should do is to adhere to some of the outlined methods of reducing cholesterol and wait for results. A keen adherence to the outlined ways will lead to gradual reduction in cholesterol levels and improvement of an individual’s health.