How To Lower Your High Cholesterol Level Naturally?
High cholesterol levels can increase the risk of heart disease and other cardiovascular problems. While medication can help manage high cholesterol, there are also natural approaches you can take to lower cholesterol levels. In this article, we will explore various lifestyle changes and dietary adjustments that can help you lower your high cholesterol levels naturally.
Eat a heart-healthy diet
Start by focusing on a diet that is low in saturated fats and trans fats. These unhealthy fats can raise your cholesterol levels. Instead, opt for healthier fats found in foods like avocados, nuts, seeds, and olive oil. Include more fibre-rich foods in your diet, such as whole grains, legumes, fruits, and vegetables, as they can help lower cholesterol levels.
Consume herbs like turmeric
Turmeric has been studied for its potential to lower high cholesterol levels. Its active compound, curcumin, may help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. Turmeric can be consumed as a spice or taken as a supplement. However, it's important to consult with a healthcare professional before using it as a treatment for high cholesterol. Buy lakadong turmeric online if you are eager to use this herb.
Increase omega-3 fatty acids
Omega-3 fatty acids have been shown to have a positive effect on cholesterol levels. Include sources of omega-3 fatty acids in your diet, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts. If you struggle to incorporate these foods, consider omega-3 supplements after consulting with your healthcare provider.
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Regular physical activity is beneficial for increasing high-density lipoprotein (HDL) cholesterol, known as the "good" cholesterol. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week. Engage in activities such as brisk walking, cycling, swimming, or jogging to elevate your HDL cholesterol levels. By incorporating regular exercise into your routine, you can promote a healthier lipid profile.
Maintain a healthy weight
Weight management plays a crucial role in managing high cholesterol. Excess weight and obesity can contribute to elevated cholesterol levels. By adopting a healthy diet and engaging in regular physical activity, you can lose weight and improve your cholesterol profile. Strive for a balanced lifestyle that includes nutritious food choices and consistent exercise to achieve and maintain a healthy weight.
Smoking not only damages your lungs but also lowers your levels of HDL cholesterol. Quitting smoking can help raise your HDL cholesterol levels and improve your overall cardiovascular health.
Limit alcohol consumption
Although moderate alcohol consumption can offer certain cardiovascular benefits, excessive intake of alcohol can elevate cholesterol levels. It is recommended to consume alcohol in moderation. Women are advised to limit themselves to one drink per day, while men should limit themselves to a maximum of two drinks per day.
Increase soluble fibre intake
Soluble fibre can help lower cholesterol levels by reducing the absorption of cholesterol into the bloodstream. Include foods rich in soluble fibre, such as oats, barley, legumes, apples, and citrus fruits, in your diet.
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Incorporate plant sterols and stanols
These naturally occurring compounds can help block the absorption of cholesterol in the intestines. They can be found in fortified foods like margarines, orange juice, and yoghurt.
Manage stress and stay hydrated
Chronic stress can contribute to high cholesterol levels. Find healthy ways to manage stress, such as practising relaxation techniques, engaging in regular exercise, getting enough sleep, and seeking support from friends and family. Drinking an adequate amount of water throughout the day can help optimise overall health, including cholesterol management. You should drink eight glasses of water a day.
While these natural approaches can be effective in lowering cholesterol levels, it's important to consult with your healthcare provider before making any significant changes to your diet or lifestyle, especially if you have underlying health conditions or are currently taking medication. They can provide personalised advice and monitor your progress to ensure the best outcomes for your health.