Cholesterol is an important molecule that is essential for the proper functioning of the body. High levels of it can lead to a number of health issues such as stroke, heart attack, and atherosclerosis. Fortunately, there are a number of remedies that can help reduce this levels. In this post, we will discuss some natural remedies that can help lower these levels and improve overall health. We will discuss foods that are rich in fiber, plant-based proteins, and healthy fats that can help reduce fatty substance levels. We will also discuss lifestyle changes, such as regular exercise and stress management, that can help reduce LDL levels. Finally, we will discuss the benefits of taking natural supplements that can help lower these levels. By implementing these remedies, you can reduce your cholesterol levels and improve your overall health.
What Exactly is High Blood Cholesterol ?
Cholesterol, a yellowish fatty substance, is one of the essential ingredients of the body. Although it is essential to life, it has a bad reputation, being a major villain in heart disease. It is a building block of the outer membrane of cells. It is the principal ingredient in the digestive juice bile, in the fatty sheaths that insulate nerves and in sex hormones, namely, estrogen and androgen. Also it performs several functions such as transportation of fat, providing defense mechanism, protecting red blood cells and muscular membrane of the body.
What is Normal Cholesterol Level?
The amount of cholesterol is measured in milligrams per 100 millimeters of blood. Normal level varies between 150- 250 mg. per 100 ml. Persons with atherosclerosis have uniformly high blood cholesterol usually above 250 mg. per 100 ml. In blood, cholesterol is bound to certain proteins – lipoproteins which have an affinity for blood fats, known as lipids. There are two main types of lipoproteins: a low density one (LDL) and a high density one (HDL). The low density lipoprotein is the one which is considered harmful and is associated with cholesterol deposits in blood vessels. The higher the ratio of LDL to the total cholesterol, the greater the risk of arterial damage and heart disease. The HDL on the other hand plays a salutary role by helping remove cholesterol from circulation and thereby reduce the risk of heart disease.
How to Lower High Cholesterol Naturally?
To reduce the risk of heart disease, it is essential to lower the level of LDL and increase the level of HDL. This can be achieved by improving the diet and changing the life style. Diet is the most important factor. So as a first step, foods rich in cholesterol and saturated fats, which lead to increase in LDL level, should be reduced to the minimum. Cholesterol rich foods are eggs organ meats and most cheese, butter, bacon, beef, whole milk, virtually all foods of animal origin as well as two vegetable oils, namely coconut and palm, are high in saturated fats and these should be replaced by polyunsaturated fats such as corn, safflower, soybeans and sesame oils which tend to lower the level of LDL. There are monosaturated fats such as olive and peanut oils which have more or less neutral effect on the LDL level.
Home Remedies
Home Remedies for high blood cholesterol, which is also known as Hypercholesterolemia (dyslipidemia).
- Garlic: Garlic is effective against high cholesterol. Mix together 1 clove of fresh garlic chopped fine, ½ teaspoon grated ginger root, and ½ teaspoon lime juice; eat before each meal.
- Sage: To treat high cholesterol drink an infusion made from 3 cloves of garlic, 2 pinches of lavender and 3 pinches of sage. Add 1 cup of almost boiling water, cover and leave to steep for 10 minutes. Drink twice daily.
- Flaxseed Oil: Flaxseed oil makes natural high cholesterol home remedies. Take 2 tablespoons of the flaxseed oil three times a day for three days, fifteen minutes before eating.
- Lemon Water: Early in the morning, drink 1 cup of hot water into which you add 1 teaspoon of honey. This will help to reduce fat from your system and reduce cholesterol. Adding 1 teaspoon of lime juice or 10 drops of apple cider vinegar will make the drink more effective.
- Green Tea: Green tea protects arteries from atherosclerosis. Tea drinkers seem to enjoy a reduced risk of heart attack and it also lowers cholesterol. Drop the tea bag into the cup of hot water. Add your sweetener may be honey or other sweetener, such as stevia. Enjoy hot.
- Gold: Gold is healing for the heart. It is good for the coronary artery and to gradually reduce cholesterol. Take 1 teaspoon of this gold water 2 or 3 times a day to energize the heart, strengthen mental faculties, and awaken pure awareness. To make gold water take pure gold (24 karat is best), such as a gold band. Place the gold into 2 cups of water, and boil until 1 cup evaporates. Your gold water is ready. This process won’t hurt your gold.
Ayurvedic Herbal Formula
- Prepare herbal mixture with kutki 3 parts, chitrak 3 parts, and shilajit ¼ part. Take ½ teaspoon twice a day, with honey and hot water. You can get all these herbs readymade in the market in powder form.
- Psyllium husk: Add 2 teaspoons (8 g) of psyllium husks to water every morning. Stir well and drink. Besides helping lower cholesterol, it will keep you regular. Make sure to chase the glass of psyllium with a full glass of water.
- Chitrak: Another herb that has been remarkably effective in bringing down this levels is chitrak-adhivati (Chitrak / Doctorbush root powder). Taking 1 200-mg. tablet twice a day, after lunch and dinner, will help bring cholesterol back to normal. Or you may also try one 200-mg. tablet of triphala guggulu ( Tablet form of resin extracted from bedellium plant bark) 3 times a day.
- Trikatu: Drink a tea made of 1 teaspoon cinnamon and ¼ teaspoon of the herbal mixture trikatu. Steep it for 10 minutes in a cupful of water, add 1 teaspoon honey, and drink. Take it twice a day.
- Taking ½ teaspoon trikatu (a readymade powder available in the market made from Long Pepper, Ginger and Black Pepper) with 1 teaspoon honey 2 or 3 times a day is good for excess kapha and helps to regulate cholesterol.
Increase HDL Naturally
Reducing LDL is not sufficient, also work to increase HDL. Eating a handful of walnuts, and salmon fish and drinking cranberry juice everyday can increase HDL level noticeably. A handful of blueberries also works. It contain polyphenols, which help increase the resistance of LDL to oxidation, thus playing a part in protecting the arteries and reducing blood pressure and heart disease.
Beneficial Yoga Postures
Yoga postures that are good for controlling cholesterol include the Sun Salutation, Shoulder Stand, Peacock, Cobra, Spinal Twist, Locust, and Lotus. The breathing exercise known as Breath of Fire (bhastrika) is also helpful.
Tips to Prevent Hypercholesterolemia
Apart from above home remedies, here are few tips to keep your cholesterol level under control.
- No fatty fried food. No cheese. No high-fat milk or yogurt. Minimize sweets and cold food and drinks. Use garlic and onion in cooking.
- Men should restrict themselves to 300 mg. of cholesterol a day, where as women to 275 mg. Fat should not make up more than 30 per cent of the diet and not more than one third of this should be saturated.
- Oats are one of the best sources of inositol, which is important for maintaining optimum blood cholesterol levels. Eaten daily, they provide a wealth of excellent effects.
- Do not use much coconut if you have high cholesterol. As coconut is high in saturated fat, which increases the level in the blood.
- Try to use olive oil for cooking. Olive oil has powerful anti cholesterol action in the body. Olive oil is high in monounsaturated fat, which helps increase HDL and lowers your risk of heart disease.
- Each day from Monday to Friday, walk for at least half an hour. Swimming, aerobic exercise at least three times each week is also good option.
- In addition to avoiding high-fat foods, you can eat certain foods that in themselves help to reduce cholesterol. These include blue corn, quinoa, millet, and oatmeal. Some research suggests that apples, grapefruit, and almonds can also help reduce cholesterol.
FAQs.
Q. What is cholesterol?
It is a type of fat (lipid) found in the bloodstream that plays an important role in many of the body’s processes. It is used to build cell walls and produce hormones and other substances. Too much cholesterol in the blood can lead to a buildup of plaque in the arteries, increasing the risk of heart attack and stroke.
Q. What is a normal level or value of cholesterol? Mine is 250 is that high?
A normal level is less than 200 mg/dL.
Q. What causes high in cholesterol?
High level is typically caused by lifestyle factors, such as an unhealthy diet high in saturated fat and trans fat, smoking, being high weight, and not getting enough physical activity. Other causes of high cholesterol include genetics, certain medical conditions, and certain medications.
Q. How can I reduce my cholesterol?
- Eat a heart-healthy diet that is low in saturated fat.
- Increase your intake of dietary fiber.
- Exercise regularly.
- Maintain a healthy weight.
- Quit smoking.
- Limit alcohol consumption.
- Take cholesterol-lowering medications, if necessary.
Q. What are the signs of high cholesterol?
Common signs and symptoms include:
- Fatty deposits (xanthomas) on the eyelids, elbows, knees, hands, or feet
- Chest pain or tightness
- Shortness of breath
- Fatigue
- Rapid heartbeat
- Abdominal discomfort or pain
- Weakness
- Blurry vision
- Numbness or tingling in the hands or feet
Q. What should I eat for high cholesterol?
Eating a healthy diet can help you lower these levels. Cholesterol lowering foods include:
- Oats, barley, and other whole grains
- Fruits and vegetables
- Fatty fish, such as salmon, mackerel, and herring
- Legumes, such as beans and lentils
- Nuts and seeds
- Olive oil
- Avocado
- Foods fortified with plant sterols or stanols
- Foods rich in soluble fiber, such as oat bran, nuts, seeds, and legumes
Q. What foods and drinks help reverse the build-up of cholesterol in the arteries?
- Oats and barley: Oats and barley are packed with soluble fiber, which can help reduce this levels.
- Fatty fish: Fatty fish like salmon, mackerel, and tuna contain omega-3 fatty acids, which can help reduce triglycerides in the bloodstream and promote heart health.
- Nuts and seeds: Nuts and seeds are high in plant sterols, which can help block the absorption of cholesterol in the intestines.
- Avocados: Avocados are high in monounsaturated fats, which can help lower bad cholesterol levels.
- Green tea: Green tea is rich in antioxidants, which can help reduce the risk of heart disease.
- Berries: Berries are rich in fiber and antioxidants, which can help reduce inflammation and improve cholesterol levels.
- Olive oil: Olive oil is a heart-healthy monounsaturated fat that can help reduce bad cholesterol levels.
- Garlic: Garlic can help reduce the levels by reducing the activity of an enzyme involved in cholesterol production.
- Fat-free milk: Fat-free milk can help reduce the levels by replacing saturated fats with beneficial unsaturated fats.
- Water: Drinking plenty of water can help flush out toxins and help reduce the levels.
Q. Does high cholesterol cause heart problems?
Yes, it can increase your risk for heart problems such as heart attack and stroke. Having the high level increases your risk for developing a buildup of plaque in your arteries, which can lead to blockages that can cause a heart attack or stroke. Therefore, it is important to get your cholesterol checked regularly and to make lifestyle modifications such as eating a healthy diet, exercising regularly, and quitting smoking to reduce your risk for heart disease.
Q. What is the difference between good and bad cholesterol? What is the difference between LDL and HDL?
Good, or high-density lipoprotein (HDL), is a type that helps reduce your risk of heart disease by removing excess cholesterol from your bloodstream and transporting it to your liver. Bad, or low-density lipoprotein (LDL), is a type that increases your risk of heart disease by depositing excess cholesterol in your arteries.
Q. What is the purpose of cholesterol in the human body?
It is an essential compound that serves vital roles in the human body. It is used to make hormones and other compounds that help digest food. Also used to create cell membranes and insulate nerve cells. It helps the body produce bile acids that aid in digestion and absorption of fats and fat-soluble vitamins. Lastly, it is important in helping the body fight infection and heal wounds.
Q. Do eggs really cause high cholesterol?
No, eggs do not cause the problem. In fact, studies have shown that dietary cholesterol from eggs does not increase levels of cholesterol in the blood significantly. An egg a day is easy way to reduce LDL. Egg yolk is rich in lecithin, which is fat that contains phospholipid. Phospholipid helps to reduce the fats.
Q. Is cholesterol really that bad for you as most people believe?
Many people believe that cholesterol is bad for you, but in reality, it is only bad when it is present in high levels. Cholesterol is a type of fat that is found in your body and helps to create hormones and form cell walls. High levels of it in your blood can lead to an increased risk of heart disease and stroke, so it is important to keep it’s levels within healthy limits. Eating a healthy diet and exercising regularly can help to keep the levels in check.
Q. What is the main contributor to high cholesterol?
The main contributor is an unhealthy diet that is high in saturated and trans fats, cholesterol, and processed foods. Additionally, a lack of exercise, being high on weight, and smoking can all lead to the high levels.
Q. Why does exercise reduce cholesterol?
Exercise reduces the levels by increasing the amount of “good” cholesterol in the body, known as high-density lipoprotein (HDL). Exercise also helps to reduce the amount of “bad” cholesterol, known as low-density lipoprotein (LDL). This is because physical activity helps to reduce the amount of fat in the blood, which in turn reduces the amount of LDL. Exercise also increases the amount of HDL, which helps to remove LDL from the body.
Q. Which cooking oil is best for cholesterol prevention?
Olive oil is the best option for prevention. It is rich in monounsaturated fatty acids, which have been shown to reduce levels of bad cholesterol in the blood. It is also high in antioxidants, which can help protect against heart disease.
Q. Does losing weight lower cholesterol?
Yes, losing weight can lower the levels. Reducing calorie intake and increasing physical activity can help to lower the levels. Eating a healthy diet that is low in saturated and trans fats and high in fiber can also help to lower cholesterol levels.
Q. What foods should I NOT eat to lower cholesterol?
- Foods high in saturated fat, such as red meat, full-fat dairy products, and fried foods.
- Trans fats, such as those found in processed foods, fast food, and baked goods.
- Foods high in cholesterol, such as eggs and organ meats.
- Foods high in sodium, such as processed foods, canned soups, and fast food.
- Refined carbohydrates, such as white bread, white rice, and sugary snacks.
- Sugar-sweetened beverages, such as sodas and energy drinks.
Q. What are the dangers of high blood cholesterol?
The main danger of is an increased risk of developing cardiovascular disease, including heart attack and stroke. High levels of it can also cause fatty deposits to build up in the walls of arteries, leading to a condition called atherosclerosis, which reduces blood flow to the heart, brain, and other organs. This can lead to chest pain, heart attack, and stroke. High levels of it can also increase the risk of developing kidney disease, diabetes, and other health issues.
Q. Can Ayurveda cure high cholesterol?
Ayurveda is a holistic approach to health and wellness that can be used to help treat this problem. One of the main principles of ayurveda is that diet and lifestyle play a major role in maintaining health. Therefore, making changes to diet and lifestyle are key components of ayurvedic treatments..
Q. How to lower high cholesterol by Ayurveda? What is the best medicine in Ayurveda to reduce it?
Ayurveda recommends avoiding refined sugars, fried and fatty foods, and processed foods, as these can raise the levels. Eating fresh fruits and vegetables, whole grains, and healthy fats such as olive oil and coconut oil can help to lower cholesterol. Exercise, yoga, and meditation are also recommended to help maintain healthy levels. Herbs such as garlic, ginger, turmeric, cumin, and fenugreek can be taken as supplements to help lower cholesterol.
Q. How can I raise my good cholesterol and lower my bad cholesterol?
- Eat a healthy diet: Eat a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins. Avoid processed foods, saturated and trans fats, and added sugars.
- Exercise regularly: Exercise can help raise HDL and lower LDL. Aim for 30 minutes of moderate physical activity, such as brisk walking, most days of the week.
- Maintain a healthy weight: Excess weight can raise your LDL. If you need to lose weight, do so gradually and in a healthy way.
- Quit smoking: Smoking can reduce your HDL. If you smoke, quit.
- Consider taking a cholesterol-lowering medication: If lifestyle changes alone don’t help, your doctor may prescribe a medication such as a statin.
Q. Does coffee cause high cholesterol?
No, there is no scientific evidence to support the claim that coffee consumption can lead to an increase in cholesterol levels. In fact, some studies suggest that drinking coffee may help reduce the levels.
Q. Can I eat rice if I have high cholesterol?
Yes, you can eat rice. However, it is important to note that rice should be eaten in moderation and should be part of a healthy and balanced diet. To further reduce the levels, consider swapping white rice for brown rice, which is a healthier option as it is higher in fibre. You should also limit your intake of saturated fats and incorporate more fresh fruits and vegetables into your diet.
Q. Does turmeric reduce bad cholesterol?
Yes, turmeric has been found to reduce bad cholesterol. In a study done by the American Society for Nutrition, it was found that turmeric extract supplementation significantly reduced LDL, total cholesterol, and triglycerides. Additionally, the study found that turmeric supplementation also increased HDL.
Q. Does sugar intake raise cholesterol levels?
Yes, sugar intake can raise the levels. Eating too much sugar can lead to weight gain, which can increase the levels. High sugar intake can also cause inflammation, which can also contribute to higher cholesterol levels.
Q. What is the difference between fat and cholesterol?
Fat is a type of lipid that provides energy to the body and helps with the absorption of certain vitamins. Cholesterol is a type of lipid that is produced in the liver and is used to make hormones and other substances in the body. Fat is necessary for normal functioning, but too much can be harmful, leading to an increased risk of heart disease.
Q. What is a good breakfast for high cholesterol?
- Oatmeal: Very popular and common oatmeal. Oatmeal contains soluble fiber, which reduces the absorption of dietary cholesterol from the intestines into the blood. Cinnamon can also reduce this level. Apples contain pectin and flavonoids that both lower cholesterol. Walnuts also lower these levels. So try this easy oatmeal recipe made with all these ingredients. Combine 235 ml water, 40 g oats, and a pinch of salt in a microwave-safe bowl. Microwave on high for 1 minute and then stir in 75 g diced apple, 15 g sliced walnuts, and 2 g ground cinnamon. Microwave for another minute. Remove from the microwave. Add honey if desire.
- Smoothie: Try this delicious smoothie. Place 1 cup nonfat yogurt, 6 halved strawberries, and 2 tablespoons of flaxseeds in a blender and process until combined. The fiber in the coat of the flaxseed binds with cholesterol in the intestine to inhibit absorption into the bloodstream. Strawberries also contain soluble plant fibers and plant stanols that block cholesterol absorption.