How To Reduce Your Cholesterol Levels Naturally
Cholesterol is made in your liver and has several vital functions such as it helps keep the walls of your cells versatile and is required to make numerous hormones. Your body requires cholesterol, as it plays a vital role in your ability to build healthy cells, and your body simply couldn’t function without it. Although, like another things in the body, too much cholesterol or the cholesterol in the wrong places creates issues. So is you are wondering how to reduce your cholesterol levels naturally, then there’s no need to worry as here we mention what you need to take to reduce your cholesterol level.
If you have high cholesterol levels, it basically means you have too much LDL and not enough HDL. Like fat, cholesterol does not dissolve in water. Rather than its transport in the body varies on molecules called lipoproteins, which carry cholesterol, fat and fat-soluble vitamins in the blood. The various kinds of lipoproteins have different effects on health. Such as high levels of low-density lipoprotein (LDL) result in cholesterol deposits in blood vessel walls, which can lead to clogged arteries, heart attacks, strokes and kidney failures.
Here Are The Ways To Reduce Your Cholesterol Levels Naturally:
1) Avoid Trans Fats
Trans unsaturated fatty acids which individuals normally refer to as trans fats, are unsaturated vegetable fats that have undergone and industrial procedures called hydrogenation, which makes then solid at room temperature. Unfortunately, partially hydrogenated trans fats are managed uniquely in the body than other fats, and not in a good way. Trans fats increase total cholesterol and LDL; however, decrease beneficial HDL by as much as 20%.
Sources of the trans fats comprise:
Fried foods
Vegetable shortening
Margarine
Certain processed and prepackaged foods
2) Focus On Monounsaturated Fats
Unsaturated fats have at least one double chemical bond that changes the way they are used in the body. Monounsaturated fats have only one double bond. However, some recommend a low-fat diet for weight loss; a study found low-fat diet reduced levels of harmful LDL but also reduced beneficial HDL. A diet high in monounsaturated fats reduced harmful LDL but also protected higher levels of healthy HDL.
Sources of monounsaturated fat are:
Olive and olive oil
Canola oil
Avocados
Tree nuts such as almonds, walnuts, pecans, hazelnuts, and cashews
3) Consume Polyunsaturated Fats
Polyunsaturated fats have several double bonds that make them behave uniquely I the body than saturated fats. The study shows that polyunsaturated fats reduce bad LDL cholesterol and decrease the risk of heart disease. Polyunsaturated fats also seem to reduce the risk of metabolic syndrome and type 2 diabetes. Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. They’re found in seafood and fish oil supplements.
Sources of Omega-3 fatty acids are:
Fatty fish such as salmon, mackerel
Tree nuts
4) Eat Soluble Fibres
The soluble fibre is a group of unique compounds in plants that dissolve in water and that humans cannot digest. However, the beneficial bacteria that live in your intestine can digest soluble fibre. They need it for their own nutrition. These good bacteria, also known as the probiotics, reduce the harmful kids of lipoprotein, VLDL and LDL. The soluble fibres also help to increase the cholesterol benefits of taking a statin medication.
Sources of soluble fibres are:
Beans
Peas
Fruits
Oats
5) Consider Plant Sterols And Stanols
The numerous types of supplements managing cholesterol. The plant stanols ad sterols are plant versions of cholesterols. As they resemble cholesterol, they are absorbed from the diet like cholesterol. They reduce cholesterol level by competing with human cholesterol. While the plant sterols are absorbed from the diet, this replaces the absorption of cholesterol.
Sources of plant sterols and stanols:
Vegetable oils
Certain oils
Butter substitutes
If you want to reduce your cholesterol level and want to know how to reduce your cholesterol levels naturally, then these ways will help you reduce your cholesterol level without any medication.
Also see this, Foods To Improve And Maintain Your Eyesight Naturally
