Lower Your Cholesterol Levels, Naturally

by Sam Malone

All of us know that cholesterol is bad for us. But what is it and why is it bad for us? Cholesterol is a white greasy or waxy substance that is needed to help the body perform a lot of its various functions. However, too much of it is bad for the body. The reason is that excess cholesterol lines the walls of the arteries. This is termed as plaque, and in the long run it results in blocking the flow of blood to and from the heart. Cholesterol can be controlled through diet, exercise, as well as medication. In this article, we will specifically discuss a diet to lower cholesterol levels naturally without the use of medication.

Diet to Lower Cholesterol Levels


For most of us our cholesterol levels go up, without us even knowing it. Once the cholesterol levels rise, it becomes difficult to lower it without the proper tools. In this case, knowing what to eat and what not to eat makes the difference between managing and struggling with cholesterol levels. So, how do we reduce cholesterol naturally? We can reduce cholesterol naturally by exercising and using a proper diet plan.

When it comes to food, there are some foods that should be included to lower bad cholesterol levels and there are some foods that you need to avoid if you do not want your cholesterol levels to go up. Below are some of the foods to include in order to lower cholesterol levels.

  • Whole Grains: Whole grains like oats, barley and flaxseed have a lot of fiber in them. Fiber helps reduce bad cholesterol levels and prevent heart diseases. A breakfast rich in these foods will help boost your metabolism, helping your body burn fat better throughout the day.
  • Fresh Fruits and Vegetables: Fruits and vegetables are high in fiber and very low in fats, making them one of the best foods to reduce blood cholesterol levels. Vegetables such as okra and eggplant are very low in fat and high in fiber. Fruits also are great for reducing cholesterol levels as they contain a substance called pectin, which helps lower cholesterol levels. Fruits such as apples, apricots, prunes, grapes, strawberries, oranges and lemons have high pectin levels and help manage cholesterol levels considerably.
  • Fish: Fish is one of the best foods that you can eat. This is because not only do they taste good but they are also good for you too. Unlike red meat which is high in cholesterol, the oil in fish helps lower bad cholesterol levels, preventing heart diseases. Fish such as sardines, mackerel and salmon are oily fish that are great at reducing blood cholesterol levels.
  • Nuts: Nuts too are rich in omega 3 fatty acids, like fish oil, and help in preventing the buildup of bad cholesterol and protecting the heart. Nuts like almonds and walnuts are great to prevent cholesterol build up.
  • Legumes: Any variety of beans is good for you. This is because it is rich in fiber and very low in fat. It is a good replacement for meat protein and helps curb hunger too. That is the reason why beans and legumes can help lower bad cholesterol levels.
  • Vegetable Oil: Vegetable oils such as sunflower and canola oils have much lower fat than dairy fat such as butter and ghee, and hence, vegetable oils should be used to supplement the other more greasy fats that are bad for you.

Foods to Avoid

Listed below are some of the foods that you need to avoid if you have high cholesterol levels.
  • Fatty foods such as red meat, dairy products, and fried foods.
  • Foods rich in trans fats such as baked goods and processed foods.
  • Sugar-filled foods and products and foods made with refined flour.
References

  1. http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol
  2. http://www.aces.edu/dept/extcomm/newspaper/july6b01.html
  3. www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf
  4. www.nlm.nih.gov/medlineplus/cholesterol.html

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.
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