High cholesterol is most often caused by unhealthy lifestyle choices, and this include a diet high in saturated fats and lack of regular physical activity.
Factors such as smoking, obesity, aging (arteries tend to narrow with age), excessive drinking, genetics, and certain underlying conditions, including high blood pressure, diabetes, and liver or kidney disease also increase your risk of developing this problem.
What is Cholesterol?
Cholesterol is a fatty substance, which is present in your blood that is needed for maintaining and building cell membranes, converting sunshine to vitamin D, and other important functions.
There are 2 types of cholesterol. A right balance between the two is essential for good health.
High-density lipoprotein (HDL) or “good” cholesterol helps in removing excess cholesterol from the body. Low-density lipoprotein (LDL) or “bad” cholesterol can cause cholesterol to build-up in the arteries.
This article list some natural remedies which may help in improving the balance of the 2 types of cholesterol.
How to Lower Cholesterol Naturally With Food:
1. Apples
The popular saying, “an apple a day keeps the doctor away”, holds true for lowering cholesterol.
A 2011 study by Florida State University, repoted that older women participants who consumed apples daily, reduced LDL cholesterol levels by 23% within 6 months, and also increased HDL cholesterol levels by 4%. Also, the apple eating women participant’s lost an average of 3.3 pounds.
2. Beans
Beans, are good for your heart. Researchers at the Arizona State University Polytechnic reported that adding ½ cup of beans to soup helps in lowering total cholesterol, including LDL, by up to 8%.
The key to this heart-healthy food is it is loaded with fiber, which has been reported to slow the amount and rate of absorption of cholesterol in certain foods.
Try kidney, black, or pinto beans; each supplies about 1/3 of your daily fiber needs.
3. Blueberries
A study reported that “blueberry intake acutely improves vascular function in healthy men in a time- and dose-dependent manner“. Blueberries are high in anti-oxidants, which help in reducing inflammation.
4. Fatty Fish and Salmon
Omega-3 fats are one of the natural health food, which have been reported to fight off dementia, heart disease, and many other diseases. These fatty acids can also help in lowering cholesterol.
As per research from Loma Linda University, replacing saturated fats with the healthy omega-3s , including those found in salmon, herring and sardines can raise good cholesterol as much as 4%.
5. Flaxseeds
Flaxseed comes from the flax plant. Both flaxseed oil and flaxseed contain high levels of alpha-linolenic acid (ALA). This is an omega-3 fatty acid that may help lower your risk of heart disease.
Research on the benefits of flaxseed for heart health had shown mixed results, according to the NCCIH. Some studies suggested that flaxseed preparations may help in lowering cholesterol, in particular, among post-menopausal women and individuals with high cholesterol levels.
How to Use Flax-seeds in Recipes:
-
- Add to homemade sprouted granola.
- Add 1–3 tablespoons of ground flaxseed on your smoothie. Add plenty of water or almond/coconut milk, because the flaxseeds absorb liquid.
- Bake ground flaxseeds into breads, cookies and muffins.
Combine with water and use as an egg substitute in vegan dishes.
- Put a tablespoon in with yogurt and some raw honey.
6. Nuts
Almonds, walnuts, hazelnuts, peanuts, pecans, pistachios, other nuts and seeds are useful in controlling high cholesterol. This is because they are rich in fiber and plant sterols.
Walnuts, in particular, have been reported to help lower total triglyceride and cholesterol levels.
Now, you have a good reason to eat a handful or 1 and 1/2 ounces of delicious roasted nuts regularly; but remember not overdo it.
Also, increase your consumption of high-fiber foods and whole grains.
7. Oats
If you are looking to reduce your cholesterol, the main key may be simply changing your morning meal. Make a breakfast that contains 2 servings of oats, which can help to lower your LDL or “bad” cholesterol by at least 5.3% in only 6 weeks.
The key to this cholesterol food is beta-glucan, which is a substance present in oats that absorbs LDL, and in which your body then excretes.
Source:
Dr Axe
Healthline
Prevention
Recommended Articles:
1. 6 Superfoods that Lower Cholesterol
2. Include These 10 Foods in Your Diet to Lower Your Cholesterol
3. 5 Drinks to Help Lower Cholesterol