Top 7 Ways To Lower Your Cholesterol Without Prescription Drugs
People who suffer from high cholesterol levels. High levels of cholesterol can lead to atherosclerosis, cardiovascular disease and chronic heart failure. The medical records reveal that each year in the United States, more than one million heart attacks experiences of people and added millions of people die from heart disease. In fact, according to the American Heart Association, people who have total cholesterol of 240 mg / dL (milligrams per deciliter) are twice as likely to experience a heart attack than people who have a cholesterol level of 200 mg / dL.
There are two main types of cholesterol: Low density lipoprotein (LDL) cholesterol is bad because it accumulates in the arteries and blocks blood flow and high density lipoprotein (HDL) cholesterol is very good because it tends to peel away the LDL deposits in artery walls as it passes through your bloodstream. This means our LDL raises HDL cholesterol levels and reduce our cholesterol levels are ways to lower cholesterol naturally and keep it at a healthy level. Here is the best natural remedies to lower your cholesterol levels:
1. Exercise regularly
Regular exercise for about 30 minutes of exercise 3 or 4 times a week can significantly reduce the risk for life threatening many major diseases. Regular exercise has been found to help lower cholesterol and reduce triglyceride levels. With regular exercise can reduce your body mass index and achieve a healthy weight. This helps reduce the risk of heart disease and diabetes.
2. A healthy diet
“Increasing soluble fiber intake. By raising your intake of soluble fiber to 10 grams per day, you can lower your cholesterol level a great deal according to some recent studies”. The best sources of fiber include certain types of fruits, oat bran and products, and many types of vegetables.
Reduce consumption of saturated fats and trans fats.
Saturated fats are found in foods of animal origin, including meat, butter, whole milk dairy products ( including yogurt, cheeses and ice cream), and poultry skin. Also found in some plant foods high in fat, including palm oil. The Nurses’ Health Study, which included over 80,000 participants, showed that saturated fats increase the risk of coronary artery disease
Trans fats are mainly found in fried foods, cakes, cookies and other similar foods. Avoid this type of limited food intake of calories, fat, and helps reduce cholesterol. Nutrition of the American Heart Association recommends limiting trans fat to one percent of your daily caloric intake.
You should avoid red meat, eggs and whole milk. Red meat, whole milk, and egg yolks are concentrated foods cholesterol. Should be avoided and replaced by some of the healthiest foods that are low in cholesterol.
Omega-3 fatty acids – Store foods that contain Omega 3 fatty acids. Omega 3 fatty acids raise HDL and lower LDL cholesterol levels. Good sources include salmon and herring fish, walnuts and almonds, dried cloves and linseed oil. Many of these foods also contain antioxidants and vitamins.
Blueberries, garlic, apples – These three foods are tasty and can be easily combined with many other foods in homemade recipes. Cranberry Garlic lowers blood pressure and cholesterol. The apple pectin fiber to reduce the amount of cholesterol produced in the liver. The use of these ingredients in foods can have a healthy impact on your cholesterol levels.
Soy products are the other example of cholesterol-lowering foods. Several studies suggest that foods containing soy may lower bad cholesterol a person by 10 percent. Soya contains natural chemicals known as isoflavones. The researchers believe that isoflavones, along with the protein in soy help reduce bad cholesterol.
3. Controlling cholesterol intake
If your you are a diet low in cholesterol, that you have to pay attention to food labels and make sure you keep your intake below 200 mg per day. This means seeing portion sizes, too.
4. Reduce stress
Stress and anxiety caused by chemicals released in your body, raising blood pressure and reduce blood flow to his heart.
5. Quit smoking
Smoking increases the buildup of plaque in arteries, which aggravates the effects of elevated levels of LDL cholesterol.
6. Losing weight
Being overweight your metabolism and changes the way your body deals with fat and cholesterol. Losing weight slowly and steadily improves the way your health and lowers cholesterol. Natural results in the diets of constant weight loss and reduces the risk of diabetes and high blood pressure.
7. Taking supplements to lower cholesterol
Supplements can reduce cholesterol naturally without side effects and more or less the same results as drugs. It is important to use supplements such as vitamin C, selenium, green tea extract, ginseng, and keep cholesterol levels under control. Cholesterol lowering supplements should be used as a crutch or instead of good food choices, but the supplement name implies, to complement and help to reduce cholesterol work the right foods can do.