Home remedies for high cholesterol levels are one of the natural ways to decrease high cholesterol levels, also known as hypercholesterolemia, which occurs when the levels of cholesterol in the blood are too high.
Cholesterol is a type of fat found in the bloodstream. High cholesterol can increase the risk of heart disease and stroke.
In these cases, medication is necessary, but many people prefer to try natural remedies first.
Causes of High cholesterol levels
Diet
Consuming high amounts of saturated and trans fats can increase levels of bad cholesterol.
Genetic
Sometimes high cholesterol is not caused by diet or lifestyle but is inherited as a condition known as familial hypercholesterolemia.
People with this condition may have a Family history that can play a role in high cholesterol levels. high cholesterol levels from a young age. Home remedies for high cholesterol levels, combined with healthy habits, can still help manage levels and reduce risks.
Weight
Being overweight or obese increases the risk of increased cholesterol levels.
Age
Cholesterol levels can increase with age.
Lack of exercise
Home remedies for high cholesterol levels can mitigate these reasons.
Health problems with high cholesterol levels
High cholesterol level has no symptoms but can lead to serious health problems.
Heart disease
Increasing cholesterol levels can increase the risk of heart disease.
Stroke
High cholesterol levels can increase the risk of stroke.
Peripheral artery disease
High cholesterol levels can increase the risk of peripheral artery disease.
Home remedies for high cholesterol levels can help in avoiding all of these health problems.
Now that we know about High cholesterol levels, definition, causes, and dangers, let’s know about different ways of home remedies for high cholesterol levels and their effects on people's lives.
Increase Fiber Intake as one of the Home remedies for high cholesterol levels
A high-fiber diet can help lower cholesterol levels by reducing the absorption of cholesterol in the gut. Foods rich in fiber include:
Fruits
Apples, berries, and pears. These fruits are rich in pectin, a type of soluble fiber that lowers cholesterol.
Vegetables
Broccoli, spinach, and carrots.
It contains lutein, which may help reduce high cholesterol levels.
Whole grains
Barley and quinoa
Oats
Having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast can lower cholesterol by giving you some grams of soluble fiber
Eggplant and okra
These two low-calorie vegetables are good sources of soluble fibre.
Eat Omega-3 Rich Foods
Omega-3 fatty acids can help lower triglycerides and improve heart health. Foods rich in omega-3 include:
Fatty fish
Salmon, mackerel, and sardines.
Nuts and seeds
Walnuts and chia seeds
Incorporate Healthy Fats
Healthy fats, such as monounsaturated and polyunsaturated fats, can help lower LDL cholesterol; they are home remedies for high cholesterol levels. Foods rich in healthy fats include:
Avocados
Avocados are rich in monounsaturated fats, fiber, and plant sterols. Including them in a balanced diet can help lower the bad cholesterol level.
Nuts
Almonds, walnuts, and pecans
Seeds
Pumpkin seeds and sunflower seeds
Olive oil
Maintain a Healthy Weight
Regular exercise can help raise HDL cholesterol and lower LDL cholesterol.
Excess weight can increase cholesterol levels. Losing weight, if needed, can help lower cholesterol levels and improve health
It is considered one of the Home remedies for high cholesterol levels.
Quit Smoking
Smoking can increase cholesterol levels and damage cardiovascular health. Quitting smoking can help lower cholesterol levels and improve health.
These types of Home remedies for high cholesterol levels are essential.
Drink Green Tea
Green tea contains antioxidants called catechins, which may help lower cholesterol and improve heart health. Drinking 2-3 cups of green tea per day can be beneficial.
Incorporate Garlic
Garlic has natural properties that can help lower cholesterol levels and improve cardiovascular health. It contains allicin, which lowers cholesterol. Adding garlic to your diet can be useful.
Try Apple Cider Vinegar
Apple cider vinegar can help regulate cholesterol levels and improve digestion. Mix a tablespoon of apple cider vinegar with water and drink it before meals.
Ginger
Ginger contains antioxidants that support heart health and may contribute to lowering cholesterol.
Cinnamon
Cinnamon may help reduce blood fats.
Red yeast rice extract
Red yeast rice extract comes from the fermentation of a type of yeast found in rice and is sold as a supplement.
It contains monacolin K, which is an ingredient that may lower bad cholesterol.
Having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast can lower cholesterol by giving you some grams of soluble fiber.
Foods fortified with sterols and stanols
Sterols and stanols extracted from plants increase the ability of body to absorb cholesterol from food
Avoid excess sugar
High sugar intake can raise triglycerides, so replace sugary drinks with water or herbal tea, also limit sweets, pastries, and processed desserts.
Stay Hydrated
Drinking enough water is essential for overall health, including heart health, and also supports liver function, which plays a key role in regulating fats and cholesterol.
Drink at least eight glasses of water per day, as chronic dehydration may slow metabolism and increase blood fat concentration.
Intermittent fasting
Eating within a limited time has shown a result in reducing total cholesterol, LDL, and triglycerides.
Dark chocolate and cocoa
Dark chocolate (70%cocoa or more) contains flavonoids, which may help lower LDL and improve HDL levels if consumed in a moderate way.
All the above, which are a part of Home remedies for high cholesterol levels, can help reduce LDL.
Limit saturated and trans fats
Avoid foods high in saturated and trans fats, such as red meat, full-fat dairy products, and processed foods.
Choose healthy cooking oils
Use healthy oils like olive oil and avocado oil for cooking.
Manage stress
Stress can increase cholesterol levels. When stressed, people often resort to unhealthy eating, lack of exercise, and smoking, all of which contribute to increased cholesterol.
So try stress-reducing techniques like meditation and deep breathing exercises to avoid this.
Also, try yoga sessions regularly.
Ensure 7 or 8 hours of quality sleep each night.
High cholesterol levels can be managed through natural remedies and lifestyle changes (Home remedies for high cholesterol levels).
By incorporating these home remedies into your daily routine, you can help lower your cholesterol levels and improve your overall health.
Remember to consult with a healthcare professional before making any significant changes to your diet or lifestyle.
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