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Come on, Lower Cholesterol Levels With 5 Natural Ways

Come on, Lower Cholesterol Levels With 5 Natural Ways

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Cholesterol has many important functions, such as helping to keep cell walls flexible and is needed to make some hormones. Like fat, cholesterol is insoluble in water. 

Instead, to move around the body, it depends on molecules called lipoproteins. It carries cholesterol, fat, and fat-soluble vitamins in the blood.

Different types of lipoproteins have different effects on health . For example, high levels of low-density lipoprotein (LDL) result in cholesterol deposits on the walls of blood vessels. 

In contrast, high-density lipoprotein (HDL) helps carry cholesterolaway from the walls of blood vessels and helps prevent this condition. There are many natural ways to increase HDL (good) cholesterol and lower LDL (bad) cholesterol. Here are five of them:

1. Focus on monounsaturated fats 

One research report admits that a lower fat intake is an effective way to reduce blood cholesterol levels. Overall, monounsaturated fats are healthy because they lower harmful LDL cholesterol, increase good HDL cholesterol, and reduce harmful oxidation. 

The following are good sources of polyunsaturated fats: olive oil, nuts, such as almonds, cashews, pecans and macadamias canola oil, avocados, peanut butter.


how-to-lower-cholesterol
(Salmon is known to be the best in the content of omega 3 fatty acids in it and is highly recommended for consumption by people with high cholesterol levels. Photo: Illustration/Pexels.com) 

2. Use double unsaturated fats

Research shows that polyunsaturated fats reduce LDL (bad) cholesterol and reduce the risk of heart disease. Polyunsaturated fats according to Healthline quotes can also reduce the risk of metabolic syndrome and type 2 diabetes. 

Omega-3 fatty acids are a type of polyunsaturated fat that is very heart healthy. They are found in seafood supplements and fish oil. 

Especially high amounts occur in fatty fish such as: salmon, mackerel, herring, deep sea tuna such as bluefin or albacore clams (to a lesser extent), including shrimp. Other omega-3 sources include seeds and tree nuts, but not peanuts

3. Eat soluble fiber 

Soluble fiber is a group of different compounds in plants that are soluble in water and cannot be digested by humans. However, the beneficial bacteria that live in your gut can digest soluble fiber. 

A review of research confirms previous findings that whole grains, which contain a large amount of fiber, lower total cholesterol and LDL cholesterol compared to a control group. 

Some of the best sources of soluble fiber include: whole grain cereals, beans, cabbage, fruits, legumes.

4. Avoid smoking 

Smoking increases the risk of heart disease in several ways. Immune cells in smokers cannot return cholesterol from the walls of blood vessels to the blood to be transported to the liver. 
This damage is related to tobacco tar, not nicotine. These dysfunctional immune cells may contribute to the faster development of clogged arteries in smokers. 

Cigarettes contain a toxic chemical compound called acrolein that can be absorbed into the bloodstream through the lungs. So quitting smoking, if possible, can help reverse these harmful effects.

5. Maintain weight 

Being overweight or obese can increase your risk of developing high cholesterol levels. Those who lost more than 10 percent of their body weight reduced their cholesterol and triglyceride levels significantly. 

One study involving weight loss for women found that a diet high in healthy oils lowered both good and bad cholesterol. Overall, weight loss has a dual benefit on cholesterol by lowering harmful LDL and increasing beneficial HDL. 

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