6 Effective Remedies To Reduce High Level Of Cholesterol
By: Pinki Sat, 27 Feb 2021 2:47 PM
Cholesterol is the best and most important parameter that decides the overall health of the body. Mainly, levels of cholesterol impact cardiovascular health where high levels of cholesterol can cause severe heart problems. Thus, in order to keep your heart healthy, you should always keep the level of cholesterol in control. Many people know that cholesterol is bad for them but they don’t know how to bring down high cholesterol levels.
Always reduce the intake of saturated fats. Saturated fats are found in full-fat dairy products and red meat and they raise your total cholesterol level in the body. Cholesterol can be reduced by eliminating Trans fats, eating foods which are rich in omega-3 fatty acids, increase the intake of soluble fiber and add whey protein.
Following are the effective and safe remedies to reduce high levels of cholesterol:
Eating garlic, particularly raw garlic on a daily basis on an empty stomach helps in reducing cholesterol levels and managing blood pressure. It has allicin which is very beneficial for the health of the heart.
Garlic is the best-known supplement for reducing cholesterol.
A number of human studies on garlic have shown that raw garlic affects important risk factors for cardiovascular disease (CVD). Consumption of raw garlic is shown to decrease total and LDL-C and triglyceride levels. An intake of one clove of garlic per day brings down cholesterol levels by approximately 10%.
# Red onions
If you are facing an increased cholesterol level then you must include red onion in your diet by taking out the juice from red onions and mixing a teaspoon of honey to it and consuming it daily.
According to studies Onion lowers the cholesterol levels. Onions are rich in polyphenolic compounds called flavonoids. These are very beneficial for heart health. Flavonoids have antioxidants, and possess anti-inflammatory and anti-cancer properties.
A recent study on onion has shown that an important compound found in onion is called quercetin which helps in lowering the cholesterol in rodents which is fed with a high-fat diet. Onions prevent hardening of arteries and inflammation, which is very beneficial to people with high levels of cholesterol.
Oats have glucan which is very effective in cleaning the lungs. You must eat oats daily either in breakfast or eat as a snack to maintain your cholesterol levels in check.
Oat bran and Oats are rich in soluble fibre which helps in lowering LDL, also called ‘bad cholesterol’. Soluble fibre present in oat bran helps in reducing cholesterol absorption into the body. You should always eat 5-10 grams of soluble fibre daily; it can lower your LDL cholesterol by 5%.
Oatmeal contains soluble fiber, which further attaches to LDL cholesterol in the digestive tract and helps in removing it from the body. Mix the oatmeal with a pear, sliced apple or some raspberries for an additional fiber boost. If you don’t have the time to cook oats, eat cold oat cereal.
Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.
# Foods fortified with sterols and stanols
Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They're also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.