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How to reduce high cholesterol naturally at home?

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 We have heard people talk about how cholesterol is bad for your health. However, do we really know what exactly high cholestero l means and...

 We have heard people talk about how cholesterol is bad for your health. However, do we really know what exactly high cholesterol means and its consequences on the body?

This article talks about cholesterol, problems associated with high cholesterol and also some effective home remedies to reduce high  cholesterol in the body.

So lets come to the first question.

What is cholesterol exactly?

It is a waxy and fatty substance present in the body. It is a type of lipid and gets accumulated in the the blood vessels and causes many blood circulation and heart related problems.

It is important in the body and it is not all bad. This is because the body requires it to make hormones and vitamin D and other substances. The foods which have the highest amount of cholesterol are egg yolks, meat, cheese, butter etc.

Basically almost every type of fat contains cholesterol.

Why is cholesterol bad?

We have heard advertisements talking about how some foods are so low on cholesterol and how it is bad for our health. It is bad if you consume it in very high quantities throughout your life. This is because it is not water soluble, which means it stays in the blood and does not dissolve. Hence when the levels are high, the cholesterol accumulates and forms plaque. This plaque sticks to the walls of the blood and obstruct the blood flow. This leads to dangerous heart diseases such as atherosclerosis, coronary artery disease because the blood vessels narrow and could not carry enough blood.

Hence high cholesterol is very bad for our body and we should avoid foods with high amount of fats.

However, there are two types , good cholesterol and bad cholesterol and this depends upon the density of lipoproteins.

Types of cholesterol:

Here are the types . You should know that not all types of cholesterol are bad.

HDL(High Density Lipoprotein):

This is a type of lipoprotein which carries all the cholesterol from the body to the liver to get metabolized. Hence it is called as good cholesterol and it reduces the plaque formation.

LDL(Low Density Lipoprotein):

As the name say it is low density type of lipoproteins and known as the bad cholesterol. This is because it forms plaque inside the blood vessels.

VLDL(Very low Density Lipoprotein):

VLDL carries triglycerides while LDL carries cholesterol in the body. It is also referred as bad cholesterol becuase it contributes to the formation of plaque.

Causes of high cholesterol:

Cholesterol increases when you eat diet rich in fats and do not have much physical workout. The people who are obese, eat junk, have sedentary lifestyle are having high levels of cholesterol.

Moreover here are some causes that contribute high cholesterol in the body.

Unhealthy eating habits:

If your diet includes fats and fried foots, then you are most prone to high cholesterol. There are two types of bad fats, trans fats and saturated fats. Trans fat is present in foods which are fried or processed. Milk products, meats, deep fried, processed foods contain saturated fats in them.

Sedentary lifestyle:

Sitting in one place and eating junk throughout the day is thought to be sedentary lifestyle. This type of lifestyle with lack of physical exercise lowers the HDL levels and increases the LDL levels.

Smoking:

Smoking is not looked upon as a contributor to high levels of it. However, it does so by decreasing the HDL levels and raising the LDL levels in the body.

Genetics:

If your family is fat, most probably you are fat. For example, there are some diseases that increase the chances of formation of plaque and increase in the amount of it in the body.

Risks of developing hypercholesterolemia:

Here are some risk factors that increase the chances of suffering from this condition in  your body.  They are:

Age:

Its levels increase as age increases. Hence older people are more prone to high levels than younger people.

Heredity and genetics:

If you have a person with such a problem in your immediate family, then you are most likely to have it too.

Weight:

As weight increases, so does the amount of cholesterol in the body.

Improper food habits:

If your everyday diet contains a lot of fried, processed and fatty foods, then you are more susceptible than people eating healthy and nutrition rich diet.

Home remedies to decrease high cholesterol :

There are certain foods which when consumed help in lowering of cholesterol. They do so by decreasing the amount of cholesterol in the body. We need to lower the amount of fats in the body, because excess of them lead to clogged arteries and veins leading to heart problems and also fats are very bad for kidney functions.

Some foods that will help me reduce high cholesterol are:

Honey for high cholesterol:

Homey is great in nutrition and is very tasty too. You should switch to honey as a sweetener, if you have high cholesterol. Honey does not allow it to move out of the blood vessels and restricts its entry into the blood vessels.

You should switch to honey as a choice for sweetener, because it is healthier too.

You can have honey for this condition in the following way:

very morning take about 3 tsp. of homey along with lemon juice and warm water. Moreover, you  can become slimmer if you drink this daily in the morning.

Garlic for high cholesterol:

Garlic has great anti-inflammatory properties and flavor. Additionally, there are so many studies done about the way garlic reduces the levels of LDL in the blood significantly due to allicin. Hence it is great for high cholesterol and you can have it in the following way:

Take 1-2 cloves of raw garlic and add it as a seasoning for salads. For its fat cutting properties, you should have at least 2-3 cloves of garlic daily.

Omega 3 fatty acids for high cholesterol:

Omega 3 fatty acids are great for  the health of the heart and skin. It improves heart function despite being a lipid. Apart from that it has shown properties to improve the damage done to the body by it.

Normally fishes are the greatest source of omega 3 fatty acids. For example Salmon, tuna, herring, sardines etc. However, if you are a vegetarian, then you can get omega 3 fatty acids and ALA from flax seeds. Just roast and add them to salads or eat them roasted everyday.

Indian gooseberry:

Indian gooseberry is the greatest source of vitamin C and antioxidants which help to lower the cholesterol in the blood.

You can gooseberry as raw or you can process it to juice or candies. The vitamin C reserve does not deteriorate even though you process it. However, for maximum effect eat raw or make juice.

Coriander seeds :

It is mentioned in ancient Indian medicine that coriander seeds have a number of health benefits. They are high in antioxidants and hence it helps in lowering it.

You can have coriander seeds in the following way:

Take 1 tsp. of coriander seed powder and add it to water. Boil this coriander water for at least 5 minutes. Then strain this coriander water an drink once daily.

Green tea:

Green tea is great for reducing the amount of it and great for weight loss. It helps in doing so because it has a lot of antioxidants and polyphenols.

These polyphenols block the absorption of it and bring down the levels of LDL in the blood.

You should drink 2-3 cups of green tea daily to decrease LDL levels in the body. Moreover, it also increases the levels of HDL in the body contributing to better health and weight loss.

Avoid alcohol completely:

If you are an alcoholic and have high levels of it, then you should stop consumption of alcohol immediately. This is because, it was seen that people with the habit of drinking alcohol have elevated levels of LDL in the blood.

Soluble fibers:

There are two types of fibers present in our food. They are soluble fibers which form gels and insoluble fibers. They help in reducing the absorption of it in the blood. You should include fibers in your daily diet to help you lower LDL levels in the body.

Here are some foods which have high amounts of soluble fiber. Moreover, they are great and may be one of your favorite foods. They include:

  • Pear :1.5 grams
  • Potato: 1.1 grams
  • Asparagus: 1.7 grams for half cup
  • Whole wheat bread has high amount of soluble fiber than normal white bread: o.5 grams per slice.
  • Orange: 1.8 grams
  • Oats: 2.8 grams for 1.5 cups of oats

Ginger:

Ginger is a great remedy for high levels of cholesterol in the blood. There was a study done on ginger in 2014, which showed that ginger is very effective to reduce the levels of LDL in the blood.

You can have ginger in the form of a tea or you can add it as a flavor to sweets like cookies etc.

Keywords:

  1. High Cholesterol
  2. Good cholesterol
  3. Types of cholesterol
  4. Causes of cholesterol
  5. Cholesterol level

 

 

 

DHAVAL RATHOD

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