High cholesterol may mean an increased risk of heart
disease. The control of your cholesterol level reduces the risk and gives you
an advantage over possible heart complications. Continue reading to learn how
to reduce bad cholesterol in your body and protect your heart from damage.
Cholesterol is an essential fat that is needed by the
cells of your body. All cholesterol is not bad.
The good cholesterol against the bad cholesterol
The "good" high-density lipoprotein (HDL)
cholesterol actually helps to control and control the "bad"Low-density lipoprotein (LDL) causes an accumulation of
fat in the arteries and increases the risk of stroke, arterial blockages and
heart disease. On the other hand, HDLs clean the blood vessels and carry LDL
from the arteries to the liver. The liver breaks down LDL and is excreted as
waste from the body.
To control your cholesterol levels, you need to increase
your normal HDL consumption and reduce your daily LDL consumption.
Bad cholesterol kills silently because it is only
discovered when serious complications occur. The only way to track your blood
cholesterol is to have regular blood tests every year or every year.
Complications of hypercholesterolemia.
• Atherosclerosis, cholesterol deposition and other
deposits in the arterial walls.
• Chest pain or frequent angina pectoris caused by
decreased blood flow to the heart
• Pain in the brain due to blockage of the artery that
supplies blood to the veins.
• Heart attack or stroke
Causes and risk factors
Here are some factors that determine your cholesterol
level and also indicate your chances of high cholesterol:
• Occurrence of early heart disease in the history of
your family.
• an immediate family member with high cholesterol
• Lazy or inactive lifestyle
• If you have BMI (Body Mass Index) of 30 or more and your are overweight
• if you have type 2 diabetes
• If you smoke
• if you are of South Asian origin.
• If you follow a diet rich in red meats, fatty dairy
products and saturated vegetable fats.
Test your cholesterol
High cholesterol can lead to multiple heart
complications. Therefore, it is important to control your cholesterol level
through lipid profile testing. It is advisable to carry out regular tests as
soon as you have passed 40 years.
The following guidelines will help you to properly assess
the results of your lipid profile blood tests:
Total cholesterol: must not be greater than 200 mg / dL
LDL: must not be greater than 100 mg / dL
HDL
For men, it must be greater than 40 mg / dL.
In women, it must be more than 60 mg / dL
* Triglycerides must not be greater than 150 mg / dl
* A type of fat that is used by the body to store energy
can cause high levels of heart disease.
Home treatment for lowering the bad cholesterol level
With a few simple changes in your diet and lifestyle, you
can lower LDL levels and increase blood HDL levels without taking any
medications. Small changes often make a big difference over time.
With your cholesterol back on the road, you no longer
have to rely solely on medications that have side effects, such as muscle pain,
memory loss and increased liver enzymes.
It's time for you to make the right decision.
Here are 8 ways to reduce your bad cholesterol without
medication
Method 1: Use Oatmeal
An average adult should aim for at least 30 grams of
fiber per day. Including fiber-rich foods in your diet can help you achieve
this. Traditional oatmeal is an excellent source of soluble fiber. Soluble
fiber, unlike insoluble fiber, can easily be digested by your body.
After digestion, soluble fiber binds to cholesterol and
prevents its absorption in the blood. This helps to lower the level of LDL in
your blood.
• Eat 1 to 2 bowls of oatmeal that are cooked daily to
get a significant change in your cholesterol level over time.
• To make it more appetizing, you can also add fresh
fruits and nuts.
Method 2: Use the garlic
Garlic can help you to drastically lower your LDL level.
It prevents cholesterol from sticking to the walls of the arteries, preventing
clogging of the arteries. It also prevents blood clots and reduces
hypertension.
Method 3: Use cinnamon
Cinnamon not only makes your desserts delicious, but can
also help to improve your bad cholesterol. According to one study, cinnamon can
reduce cholesterol in your system by 18%. It can also lower your blood sugar
level.
While cinnamon alone can not control your cholesterol, a
good dose of this spice in your diet can help you control it.
You may use Cinnamon tea instead of regular tea.
The things you need:
• Cinnamon sticks
• Water - 1 cup
Step 1. Cook cinnamon sticks and water.
• Pour 1 cup of water in a pot and add cinnamon sticks.
• Boil the water and simmer for about 3 minutes.
Cinnamon is available in the market in the form of
chopsticks or powder. You can either make cinnamon tea. If you use cinnamon
powder, use one teaspoon per cup of water.
Step 2. Drain and drink the cinnamon tea.
• Filter the cinnamon tea through a sieve into a glass.
• You can drink cinnamon tea while it is still hot or let
it cool down.
• A touch of honey can be added to enhance the taste.
You can also add cinnamon to your diet by sprinkling some
cinnamon powder over your tea, coffee or cereal.
Method 4: Use Coriander
Coriander seeds are the seeds of the beloved coriander
gravy. This spice can be used whole or in powder form. It is commonly used in
curries and masalas.
This aromatic spice not only adds flavor and flavor to
your dishes, it can also improve your cholesterol levels. Coriander increases
the level of good HDL cholesterol and reduces the level of LDL bad cholesterol.
The things you need:
• Coriander seeds - 1 tablespoon
• Water - 1 cup
Step 1. Boil the coriander seeds in water.
• Put 1 cup of water with 1 tablespoon of coriander seed
in a saucepan.
• Boil the water and simmer for about 3 minutes.
If powdered coriander is available in nearby stores,
prepare this tea with 2 teaspoons of coriander powder for each cup of water.
Step 2. Drain and drink the coriander tea.
• Filter the coriander tea through a sieve.
• Your cup of coriander tea is ready.
Drink this once or twice a day.
You can also include coriander, whole or powdered seeds,
in your kitchen, in your diet.
Method 5: Use onions
Onions, especially red ones, have proven to be a
cholesterol-capable adversary. Quercetin, a healthy flavonoid in the outer
shell of onions, balances cholesterol levels. Although quercetin is not
destroyed by boiling, it can get into the cooking liquid. Therefore, it is best
to eat raw onions to lower cholesterol.
If you do not want to chew this crunchy, tasty vegetable,
drinking onion juice as a tonic is a good option.
The things you need:
• Onion, peeled and quartered - 1 way
• My sweetheart
Step 1. Make an onion puree.
1 onion, peeled and quartered, medium-sized in a blender.
Step 2. Extract the onion juice.
• Fold the gauze into a double layer and place it on a
bowl.
• Put the onion puree in the gauze.
• Group the gauze and squeeze the juice.
Step 3. Add the honey and consume.
• Mix an equal amount of honey in the onion juice to make
it more beneficial and add a little flavor.
Drink it regularly every day to influence your
cholesterol level.
Method 6: Use the Exercise
Everyone
knows that exercise is good for the health of the body and the heart. This is
the interesting way to keep your heart healthy, which is interesting.
Maintaining
healthy weight and burning excess fat is a movement-induced effect. But
exercise can also help to drastically lower your total cholesterol, especially
bad LDL cholesterol.
Exercise
helps transport cholesterol from the bloodstream and blood vessel walls to the
liver, where it is excreted or converted into bile to aid digestion. Therefore,
exercise helps the body to evacuate or naturally displace cholesterol. This in
turn reduces the risk of cardiovascular and heart problems associated with
cholesterol.
• Exercise
intensively for 30 minutes daily for significant results.
• Vary your
workouts with a variety of aerobic exercises that make your heart beat faster,
such as running, jogging, cycling, swimming, exercising, aerobics classes or
even energetic dancing.
consultation
• Add to
your diet foods high in soluble fiber such as oat bran, barley, flaxseed,
Brussels sprouts, beans, prunes, apples, carrots, pears and avocados.
• Eliminate
trans fats from your diet because it increases bad LDL cholesterol, lowers HDL
cholesterol and increases the risk of stroke and heart disease. Avoid trans fat
by getting rid of fried, greasy or baked foods such as frozen cakes, biscuits
and pizzas.
• Eat a
handful of nuts every day. All nuts contain sterols that can help to control
your cholesterol level.
• Eating
fish oil and oily fish can also help you increase your good cholesterol.
• Prefer
lean meat to red meat for protein intake. Legumes are also a healthy
alternative.
• Spices
like curcumin, ginger and black pepper can also be helpful in maintaining your
cholesterol level.
• Avoid smoking,
maintain a healthy weight, and consume alcohol in moderation to increase your
HDL cholesterol.
• Stress and
anxiety can increase your LDL cholesterol. Yoga and meditation can help you
control stress and anxiety. You can also join a smile therapy to raise your HDL
level.
• High
levels of bad cholesterol are just one of the factors that can lead to heart
disease. Diabetes, smoking, hypertension and obesity are other possible causes
of heart disease that should not be ignored.