Cholesterol is a type of fat that is produced by our liver cells. It is used in our body for hormone production, keeping the cell wall flexible, and synthesizing vitamin D and bile juice. There are two types of cholesterol present in the body- good cholesterol or high-density lipoprotein (HDL) and bad cholesterol or low-density lipoprotein (LDL). Good cholesterol reduces the risk of any heart diseases and bad cholesterol makes you lethargic. So when you heard from your doctor that you have a cholesterol problem or your cholesterol is high, that means it is putting you at the risk of any potential cardiac ailments.
According to the cholesterol level chart for adults, men are generally at higher risk of high cholesterol in comparison. When it comes to cholesterol levels for men and cholesterol levels for females, 240mg/dl is considered very high. The optimal cholesterol level should be below 200mg/dl
However, you can bring down your cholesterol level to normal by making a few changes in your diet and exercising regularly.
Here are twelve natural remedies to reduce cholesterol
1. Garlic
Garlic is one of the most important ingredients used in every Indian kitchen and known for its amazing health benefits. Its contains organosulfur compounds such as allicin, and s-acetylcysteine along with amino acids, vitamins, and minerals. These compounds combinedly make garlic effective in lowering bad cholesterol. It also shows a very positive effect in reducing high blood pressure. Ideally, one should consume one or two garlic cloves to reduce cholesterol.
- Benefits: Lowers LDL cholesterol and prevents plaque buildup in arteries.
- How to Incorporate in Daily Life: Add minced garlic to your dishes, or take a garlic supplement after consulting your doctor.
2. Green Tea
Green tea is one of the most consumed liquids by fitness lovers or people who want to lose weight. It is packed with antioxidants (polyphenols) which not only lowers bad cholesterol level in the human body but also increase the level of good cholesterol. It also blocks the absorptions of cholesterol in the intestine and helps in further removal of it from the body. Drinking two-three cups of green tea daily is ideal.
- Benefits: Rich in antioxidants, helps reduce LDL cholesterol.
- How to Incorporate in Daily Life: Drink 2-3 cups of green tea daily, either hot or cold.
3. Turmeric
Infamous as golden spice turmeric is an integral part of every Indian household. Turmeric helps in removing the cholesterol or plaque building on the walls of blood vessels, which further boosts cardiovascular health. You can mix half a teaspoon of turmeric in a glass of lukewarm water and drink it in the morning on an empty stomach.
- Benefits: Contains curcumin, which reduces LDL cholesterol and inflammation.
- How to Incorporate in Daily Life: Add turmeric to your cooking, smoothies, or drink a warm turmeric milk.
4. Amla
Amla, or Indian gooseberry, is a rich source of antioxidants, minerals, and vitamin C. In Ayurveda amla is used in the treatments of various ailments. Consumption of amla on a daily basis reduces cholesterol level in the blood and provide additional protection from atherosclerosis and coronary artery diseases. Drinking amla juice in the morning is highly beneficial.
- Benefits: High in vitamin C and antioxidants, lowers cholesterol.
- How to Incorporate in Daily Life: Consume amla juice or eat raw amla daily.
5. Coriander Seeds
Coriander seeds are rich in anti-oxidants which are highly effective in bringing down the cholesterol level. It contains vitamin A, C, and folic acid, which is great for your overall health. The coriander seeds have a hypoglycaemic effect on the body which means it lowers the blood sugar level; hence it is great for diabetic patients. You can take one or two tablespoons of coriander seed or its powder and boil it in one glass of water and drink it once or twice a day.
- Benefits: Helps in lowering cholesterol and triglycerides.
- How to Incorporate in Daily Life: Boil coriander seeds in water, strain, and drink the decoction once a day.
6. Fenugreek Seeds
Fenugreek seeds or popularly known as methi seeds are always used as a popular spice and a medicinal plant in India since time immemorial. It is one of the most popular remedies to reduce cholesterol naturally. Fenugreek seeds are rich in vitamin E and are highly anti-inflammatory, anti-diabetic, and anti-oxidative in nature. It also contains steroidal named saponins that reduce cholesterol absorption in the body and its synthesis in the liver. Consuming one or two tablespoons of fenugreek seed with warm water is ideal. It not only reduces cholesterol but is also great for the heart.
- Benefits: Rich in fiber, helps reduce cholesterol absorption.
- How to Incorporate in Daily Life: Soak fenugreek seeds overnight, drink the water, and chew the seeds in the morning.
7. Psyllium Husk
Psyllium husk is made up of crushed seeds of a plant named Plantago ovate and is a very good source of soluble fiber. The consumption of soluble fiber is extremely beneficial in lowering the bad cholesterol (LDL) in the body. You can add one or two tablespoons of psyllium husk with water to keep the cholesterol level in check.
- Benefits: High in soluble fiber, lowers LDL cholesterol.
- How to Incorporate in Daily Life: Mix a tablespoon of psyllium husk in water or juice and drink it once daily.
8. Flaxseed
Flax seeds are rich in omega-3 fatty acids, and soluble fibers, which keep a check on the absorption and production of cholesterol in the body. It is also rich in lignans which reduce bad cholesterol (LDL) and keep the heart and digestive system happy. You can take one tablespoon of ground flax seeds with hot water every day.
- Benefits: Contains omega-3 fatty acids and fiber, reduces LDL cholesterol.
- How to Incorporate in Daily Life: Add ground flaxseed to your smoothies, yogurt, or salads.
9. Yogurt
Yoghurt is one of the delicious remedies to reduce cholesterol naturally. It is an abundant source of probiotics that improves your gut health, which further helps in reducing your cholesterol level in the body. You can consume plain yogurt daily or you can make an oatmeal bowl with it to consume in the morning.
- Benefits: Contains probiotics that help manage cholesterol levels.
- How to Incorporate in Daily Life: Eat a cup of plain yogurt daily, preferably low-fat.
10. Soybean
Soybeans are a rich source of vitamin B complex, iron, magnesium, phosphorus, and protein. Soy nuts, soybeans, and other soy products are the best remedies to reduce bad cholesterol by replacing other foods that are high in saturated fats. You can use unsweetened soy milk in your morning lattes for your caffeine boost with the added benefit of reducing cholesterol.
- Benefits: High in protein and low in fat, helps reduce LDL cholesterol.
- How to Incorporate in Daily Life: Include tofu, soy milk, or edamame in your meals.
11. Beans
Beans are a rich source of soluble fibres, which are highly effective in reducing blood cholesterol levels. It also boosts your cardiac health. It is a fantastic source of protein, which is excellent for the body’s general health. All varieties of beans, including chickpeas, kidney beans, black beans, etc., are edible. You can make a nice curry from it or you can make a nice salad of it.
- Benefits: High in soluble fiber, helps lower cholesterol.
- How to Incorporate in Daily Life: Add beans to soups, salads, or as a side dish.
12. Oats
Oats are abundant in beta-glucans and soluble fibers which reduce the absorption of cholesterol from the bloodstream and naturally help in lowering its level. If you eat one cup of oatmeal on a daily basis, it helps in reducing your cholesterol (LDL) level up to twelve to twenty-four percent. So make nice oatmeal topped with some nuts and fruits for your breakfast.
- Benefits: Rich in beta-glucan, a soluble fiber that reduces cholesterol.
- How to Incorporate in Daily Life: Have a bowl of oatmeal for breakfast, or add oat bran to your smoothies.
Bottom Line
Adding these foods to your diet along with a healthy lifestyle will help in reducing your cholesterol level naturally. Ask your doctor before beginning any cardiovascular exercises, and aim to work out for at least 30 to 40 minutes every day. You can take medication if your doctor prescribed that while continuing all these changes.
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Priyanka Khurana Goyal is a prominent Indian figure renowned for her diverse accomplishments and contributions across various fields.. Read more
