Gone are the days when you could find people working in the fields day and night, grinding with all their sweat, eating simple, healthy, home-cooked food. These days, there are multitudes of toxic agents in the environment that prove to be hazardous to our health. The cherry on top is the stagnant lifestyle of people. In such times, it takes additional conscious efforts to make sure our health is staying the same with time.
Today, we are here to talk about one of the major monsters of one’s heart health- cholesterol.
Cholesterol and its impact
Cholesterol is made in your liver and has numerous significant capabilities. For instance, it is necessary for the production of several hormones and helps maintain the flexibility of your cell walls.
Cholesterol, like fat, cannot be dissolved in water. All things being equal, to move around the body, it relies upon particles called lipoproteins. These convey cholesterol, endlessly fat solvent nutrients in your blood. This leads to a number of health issues- majorly heart-related. High cholesterol potentiates the risk of poor heart health, eventually leading to heart failure in severe cases.
This is the time you take a step forward and start taking your heart health seriously. A few dietary and lifestyle changes are natural ways to lower cholesterol and eventually improve your heart health.
10 natural ways to lower cholesterol and improve heart health
Here are easy and effective ways to keep your cholesterol in check and give your heart a green flag.
-
Lower the number of saturated fats:
saturated fats are responsible for the synthesis of low-density lipoprotein(LDL) which has proven to be harmful to the heart. These are usually found in red meat and full-fat dairy products. Thus, reducing the consumption of these food items can help your cut down the production of bad cholesterol.
-
Cut down on trans fats:
trans fats, found in the form of “partially hydrogenated vegetable oil” are your true enemies. You need to eliminate the consumption of food items like store-bought cookies, cakes, and crackers. Trans fats promote the production of bad cholesterol.
-
Switch to monounsaturated fats:
prevention is always better than cure and thus, you should shift your focus to cholesterol-lowering foods and seek natural remedies for high cholesterol instead. Some sources of monounsaturated fats are olive oil, nut butter, canola oil, avocados, nuts like almonds cashews, groundnuts, etc., and olives.
-
Omega-3 fatty acids:
though this one does not have a direct say in reducing cholesterol levels naturally, omega-3 fatty acids are a great choice for good heart health. Walnuts, flaxseeds, groundnuts, and salmon are some common sources of the same.
-
Soluble fiber:
this is one of the best dietary tips for lowering cholesterol. Apples, pears, sprouts, oatmeal, and kidney beans are some of the rich sources of soluble fibers.
-
Exercise regularly:
this comes under the category of lifestyle changes for healthy cholesterol. You need to make sure that you’re moving every day. Be it a brisk 20-minute walk, playing a sport, light exercises at home, or hitting the gym on a regular basis. Moving your body is utterly important to get your heart pumping in a healthy way.
-
Quit smoking:
while most of us associate smoking with poor respiratory health, it is equally hazardous for your heart as well. Quitting will help you maintain your HDL cholesterol.
-
Maintain a healthy weight:
keeping an eye on your body weight is crucial to maintain a healthy heart and lifestyle. Switch to healthy foods and low-calorie- foods. Even small changes add up in this journey. Having a heavy-for-you weight is responsible for increasing cholesterol and the risk of heart-related issues.
-
Moderate your alcohol consumption:
though alcohol is known to be good for cholesterol levels and heart health, there’s a very fine line between a healthy and a threatening amount. Thus, make sure you are consuming alcohol in moderation only.
-
Supplements:
supplementary foods such as fish oil and soluble fibers are good for your heart and cholesterol levels.
Conclusion
Cholesterol has significant capabilities in the body, however can cause obstructed veins and coronary illness when it gains out of influence.
In the event that your cholesterol is out of equilibrium, way-of-life mediations are the primary line of treatment.
