While there are many natural ways to keep cholesterol low, taking medication seems organic and foreign. If you're looking to get your cholesterol under control but don't want the hassle of medication (or the symptoms), here's how to start heart-healthy today.
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Method 1 of 3: With Diet
Step 1. Eat garlic
Garlic is a great ingredient to include in your diet to keep your cholesterol at an appropriate level. Garlic can reduce cholesterol levels without side effects, and also prevents blood clots, lowers blood pressure, and fights infections. Although garlic should be consumed raw, its effects in other forms such as pickles are quite the same.
The next time you go to the supermarket, grab a container of fresh, peeled garlic cloves, and challenge yourself to make sure it's gone before the expiration date. Cut and add to pizza, soup, or side dishes
Step 2. Eat nuts and seeds
Although all good, sunflower seeds are very effective in lowering cholesterol. These seeds are filled with lineloic acid which reduces plaque formation, facilitating your blood flow.
Walnuts, almonds, and other nuts are also great; not just a variety of sunflower seeds. These nuts are generally full of polyunsaturated fatty acids – that's the good kind. As long as the nuts aren't covered in salt or sugar, that's fine. Aim to eat a handful (1.5 oz; 43 g) a day
Step 3. Eat fish
Eating fatty fish such as salmon, mackerel, and herring is very healthy for the heart due to their high levels of omega-3 fatty acids. This fish can lower your blood pressure and prevent blood from clotting. If you've had a heart attack, this fish can even reduce the risk of sudden death.
If you're not good at cooking, canned tuna doesn't fall out of the omega-3 category. And what's more, you can take fish oil supplements – after you talk to your doctor, of course. The American Heart Association says that a natural source, the fish itself, is better, but something is better than nothing. Alternative sources also include soybeans, canola, flaxseed, walnuts, and their oils, for our herbivorous friends
Step 4. Increase the fiber
Fruit, vegetables and whole grains are not only good for your waistline, they are also full of heart-healthy antioxidants and cholesterol-lowering fiber. There are actually several different types of fiber, and all three food groups are full of the soluble type – the type that stays in your digestive system and absorbs cholesterol before it reaches your arteries. Very helpful.
Oatmeal is a superfood. When it comes to cholesterol, oatmeal is full of soluble fiber which lowers cholesterol. If you're curious, 1 cups of cooked oatmeal contains 6 grams of fiber. Not a fan of oatmeal? Kidney beans, apples, pears, and prunes are also high-fiber foods
Step 5. Use healthy vegetable oil
Always use oils in your diet that are full of “good” fats, such as olive oil, sunflower oil, or walnuts. Reducing saturated and trans fats is very important in reducing cholesterol.
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Caitun oil is very effective at lowering your LDL level but it doesn't lower your HDL level (which is a very good thing). Swap other fats in your diet (butterm shortening, etc.) for olive oil to reap the benefits. Try it with stir-fried vegetables, as a salad dressing, or on bread. Delicious, delicious, delicious.
If you want to give it a try, know that extra-virgin olive oil is even better than the regular type. This oil is less processed and therefore contains more nutrients and antioxidants. And when you see olive oil that's lighter in color, it doesn't mean it contains fewer calories or fat – it means it's more refined
Step 6. Eat raw fruits and vegetables
Raw vegetables are always a better source of fiber and antioxidants than cooked ones. When raw, vegetables retain all their vitamins and nutrients – all that is good for you. The good things will disappear when heated.
- Turn your main course into a vegetarian meal – casseroles, lasagna, soups and stir-fries are all easy to make without meat. And for fruit, make sure it's fresh – dried fruit usually contains more calories. However, if you are a fan of the dry type, limit it to a handful.
- Spinach is a great source of flutein, which was recently discovered to reduce cholesterol. Try consuming cup (100 g) per day to reap the benefits.
- What's more, fruits and vegetables are low in calories and fat. Avoiding saturated fat (which can also be done by eating soy products) helps your heart and reduces LDL cholesterol.
Method 2 of 3: With Exercise
Step 1. Take care of your body
Do as much exercise as possible according to your physical condition. Physical activity increases the flexibility of the body and helps circulate blood in the arteries. And of course, follow your doctor's advice too.
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Choose a form of exercise that you can do for 10-20 minutes, with at least moderate intensity, such as walking, cycling, swimming, running, or using an exercise machine at a low speed.
- First, exercise stimulates enzymes that help move LDL from the blood (blood vessel walls) to the liver. From there, cholesterol is converted into bile (for digestion) or excreted. So the more you exercise, the more LDL your body excretes.
- Second, exercise increases the particle size of the protein that carries cholesterol through the blood. This is the “good thing” – the small, dense ones burrow into the lining of your heart and begin to clog. How is this mental image?
Step 2. Lose weight
It doesn't have to be a lot either. If you lose just 5-10% of your body weight, your cholesterol level can drop a lot. Don't forget the many other health benefits too!
- Monitor your calories. No ifs, ands, or buts: Increased calorie intake will lead to weight gain. Balance your diet with fruit, vegetables, whole grains, lean meats and low-fat dairy. Eat only good fats (such as in avocados, nuts, and olive oil) and avoid processed foods.
- Try to incorporate activities into your daily work. Choose the stairs instead of the elevator, walk the dog as a pre-dinner activity, and ride a bike to run an errand or two. Exercise doesn't always have to be a formal “workout” session if your schedule or body can't do it.
Method 3 of 3: Further More
Step 1. Understand the nature of cholesterol
Cholesterol is a fatty substance which is an essential ingredient of the body that is used in various metabolic activities in the body. However, if it exceeds the normal limit (150-200mg/dL of blood), it threatens the arteries and the heart. It can be controlled and treated with dietary changes.
Cholesterol cannot dissolve in the blood. It must be transported from the cell by transporters called lipoproteins. Low-density lipoprotein, or LDL, is known as "bad" cholesterol. High-density lipoprotein, or HDL, is known as the “good” cholesterol. These two types of lipids, as well as triglycerides and Lp(a) cholesterol, make up your total cholesterol count, which can be confirmed by a blood test
Step 2. Talk to your doctor
It should be your first opinion. It is able to tell you what numbers are good “for you”. Your family history and lifestyle will factor into the conclusion. What's more, it can help you stick to a plan.
Ask what physical exercise and diet you should start with. He can help by providing ideas and telling you what to do and what not to do to maintain low cholesterol
Step 3. Create targets
It's different for everyone – so what's your ideal number? Your doctor will likely ask you several questions to find out what is right for you. This all depends on your family history, weight, blood pressure, and lifestyle habits (such as smoking and drinking alcohol).
For high-risk patients, a target LDL of at least less than 70 is usually recommended. If you fall into the medium category, under 130 is likely your number. And if you're one of the lucky ones and your risk is low, less than 160 is acceptable. Whichever category you fall into, it's best to find out earlier rather than later
Step 4. Quit smoking
If you smoke, quit. Apart from other reasons smoking is not good for you, smoking can help increase your cholesterol – the HDL type. Just 20 minutes after stopping, you will see the changes. In one day, your chances of having a heart attack decrease. If you can afford it for up to a year, your risk of heart disease is halved. And in 15 years, it will feel like you've never smoked. So, yes, you still have time.
A person's risk of heart disease and heart attack increases with the number of cigarettes he smokes. People who smoke have two to four times the chance of developing heart disease. And smokers continue to increase their risk of heart attack the longer they smoke. Women who smoke and also take birth control pills increase their risk of heart attack and peripheral vascular disease several times
Tips
- Choose tea over sugary juices and sodas. Tea is high in antioxidants and can be enjoyed hot or cold and in many flavors.
- Always visit your healthcare professional for checkups and advice on maintaining low cholesterol.
- Drink as little alcohol as possible. For women, one drink a day is fine; for men, 2. In fact, "one" drink can increase your HDL. But if you don't drink alcohol, don't start. Fortunately not worth the risk.
