Considering the natural methods available to you to keep bad cholesterol levels low, taking medications to do this seems like an inorganic and foreign solution. If you just want to manage your cholesterol and don't want to deal with medications (and their side effects), here are ways to start improving your heart health right away.
Steps
Method 1 of 3: Diet
Step 1. Eat garlic
This is an excellent food to add to your diet to keep cholesterol at acceptable levels. It can reduce levels without causing side effects, as well as being useful for preventing blood clots, reducing blood pressure and protecting against infections. While it is best eaten raw, it is equally effective as a pickle.
Next time you go to the grocery store, grab some fresh garlic cloves, and commit to eating them before they go bad. Cut them and put them on pizza, in soups or on side dishes
Step 2. Snack on nuts and seeds
Sunflower seeds are very effective in lowering the cholesterol level. You can also take them in powder form. The linoleic acid present in them reduces the formation of plaques in the arterial walls that are due to harmful lipoproteins.
Walnuts, almonds, and other nuts can also lower blood cholesterol. They are rich in polyunsaturated fatty acids and can also help the health of blood vessels. Eating a handful (42.5g) a day of nuts, such as almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios, and walnuts, can reduce your risk of heart disease. Make sure they are not salty or caramelized
Step 3. Go fishing
Eating fatty fish can be good for your heart due to the high content of omega-3 fatty acids, which can reduce blood pressure and the risk of blood clots. In people who have already experienced heart attacks, fish oil reduces the risk of sudden death.
Salmon is delicious and contains a lot of omega-3s. But it also contains many canned tuna, which is cheaper. The American Heart Association recommends fish as a source of omega-3s, but you can also consider supplements with fish oil capsules after consulting with your doctor. Vegetable sources of omega-3 include soy, rapeseed, flax seeds, walnuts and their oils, which however contain a lower concentration than fish
Step 4. Get your fill of fiber
Fruits, vegetables and whole grains are excellent sources of antioxidants that are good for the heart and dietary fiber that can lower cholesterol. Especially soluble fiber. They act as sponges and absorb cholesterol in the digestive system.
Oatmeal contains soluble fiber, which reduces the levels of LDL (low density lipoprotein), the "bad" cholesterol. You can also find these fibers in beans, apples, pears, barley and plums. Doses in excess of 5-10 grams of soluble fiber per day will decrease overall cholesterol and LDL levels. Eating one and a half cups of cooked oatmeal allows you to get 6 grams of fiber
Step 5. Use healthy vegetable oils
Always use oils in your food that are high in "good" fats, such as olive oil, sunflower oil or walnut oil. Eliminating trans and saturated fats from your diet is essential for lowering cholesterol.
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Olive oil contains a powerful mix of antioxidants that can lower your "bad" (LDL) cholesterol without reducing your "good" (HDL) cholesterol. Try using 2 tablespoons (23 g) of olive oil daily as a substitute for the other fats in your diet to get the heart benefits. To do this, you can use it to stir-fry vegetables, add it to a marinade, or mix it with vinegar to dress a salad.
The cholesterol-lowering effects of olive oil will be even greater if you use extra virgin olive oil, which is less processed and contains more antioxidants. Remember that "light" olive oils are usually more processed than extra virgin or virgin ones and are lighter only in color, not in the amount of fat or calories
Step 6. Eat raw fruits and vegetables
Raw vegetables are a better source of fiber and antioxidants than cooked ones. Raw foods retain all the vitamins and nutrients - the substances that are good for you. Many of them are lost during cooking.
- Experiment with roasts, soups, and stir-fries of vegetables. If you prefer dried fruit to fresh, don't eat more than a handful. Dried fruit has more calories than fresh fruit.
- Spinach is an excellent source of lutein, which has recently been linked to lowering cholesterol. Aim to eat 100g per day to reap the benefits.
- In addition to the other benefits, fruits and vegetables are low in fat and calories.
Method 2 of 3: Physical Activity
Step 1. Keep fit
Exercise as much physical activity as possible, consistent with your physical condition. You will improve the flexibility of the body and help the blood flow in the arteries. Also follow your doctor's advice of course.
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Choose an exercise that you can do for 10-20 minutes, at least at moderate intensity, such as walking, cycling, running, or operating machinery at low speed.
- First, exercise stimulates the production of an enzyme that helps transfer LDL from the blood (and blood vessel walls) to the liver. From there, the cholesterol is converted into bile or excreted. Therefore the more you exercise, the more LDL will be excreted from the body.
- Secondly, physical activity increases the size of the proteins that carry cholesterol in the blood. This is a good thing - the smaller, denser proteins burrow into the lining of the heart and begin to clog the arteries.
Reduce Cholesterol Without Medicines Step 8 Step 2. Lose weight
Being overweight - even a few pounds - contributes to high cholesterol levels. Losing as little as 5 - 10% of your body weight can help you tremendously in lowering your cholesterol levels.
- Pay attention to calories. It is an immutable rule: an increase in calorie intake leads to weight gain. Eat a balanced diet rich in fruits, vegetables, whole grains, lean meats, and low-fat dairy products. Limit fats by preferring healthier ones (contained in avocados, nuts and olive oil) and eliminate junk foods.
- Try to integrate physical activity into your day. Take the stairs instead of the elevator, take the dog out more often, and use the bicycle to run your errands. Exercise doesn't always have to be in the form of a traditional workout if your schedule or physical condition doesn't allow it.
Method 3 of 3: The Last Effort
Reduce Cholesterol Without Medicines Step 9 Step 1. Try to understand the nature of cholesterol
It is a fatty substance that represents a fundamental element for the body, used in many metabolic activities. However, when its levels exceed normal limits (150-200 mg / dl in the blood), it puts the health of the arteries and the heart in great danger. It can be successfully regulated and reduced thanks to small changes in your diet.
Cholesterol does not dissolve in the blood. It must be transported to and from the cells by lipoproteins. Low-density lipoproteins, or LDLs, are known as "bad" cholesterol. High-density lipoproteins, or HDLs, are known as "good" cholesterol. These two types of lipids, along with triglycerides and Lp (a) cholesterol, contribute to the overall cholesterol value, which can be determined with a blood test
Reduce Cholesterol Without Medicines Step 10 Step 2. Talk to your doctor
You should always prioritize his opinion. He will be able to tell you which cholesterol level is best for you. Your family history and lifestyle will be factors that influence your conclusions. Plus, it can help you stick to your schedule.
Ask your doctor what exercise program you should start and what diet you should follow. It can help you choose the ones that suit you best
Reduce Cholesterol Without Medicines Step 11 Step 3. Set yourself a goal
You know you need to reduce cholesterol, but what figure do you need to reach? It will depend on many factors, including your personal and family history of heart disease, if you have other cardiovascular risk factors, such as obesity, high blood pressure, diabetes, or if you smoke.
If you are a high-risk patient, most doctors will advise you to reduce the LDL to below 70. If you are at moderate risk, you can generally keep the LDL below 130. If you are at low risk, a reasonable goal will be below 160. The newest trend is to treat people early, especially if they have two or more risk factors
Reduce Cholesterol Without Medicines Step 12 Step 4. Stop smoking
If you smoke, try to quit. If you do, your HDL levels may go up. And the benefits won't be over. Just 20 minutes after quitting, your blood pressure drops. Within 24 hours, the risk of a heart attack decreases. Within a year, the risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to that of someone who has never smoked.
A person's risk of disease and heart attack increases a lot with the number of cigarettes they smoke. People who smoke are 2-4 times more likely to have heart disease. And smokers continue to increase the likelihood of a heart attack the longer they smoke. Women who smoke and take contraceptives greatly increase the risk of heart attacks, strokes, and peripheral vascular disease
Advice
- Always visit your doctor for regular checkups and ask for advice on how to keep cholesterol levels low.
- Prefer tea to juice and sugary sodas. It is rich in antioxidants and you can enjoy it hot or cold in many flavors.
- Drink alcohol in moderation. Moderate alcohol consumption has been linked to higher HDL cholesterol levels - but the benefits are not so pronounced that they have to push people to start drinking.
