Home Remedies for Cholesterol
High cholesterol is one of the primary causes of cardiovascular disease. When looking for the risk factors for your doctor being tested for total cholesterol, low-density lipoproteins (LDL), and high-density lipoprotein (HDL) cholesterol levels. High levels of LDL and cholesterol levels increase your risk of heart disease but HDL cholesterol is a high level of the protective ingredient. here we explain 10 best home remedies for cholesterol…
1. Fish with omega-3 fatty acids
Omega-3 fatty acids are also found in fish and fish oils. Salmon, tuna, lake trout, herring, sardines, and other fatty fish are especially rich sources.
According to the Mayo Clinic, experts have long believed that omega-3 fatty acids in fish help reduce the risk of dying from heart disease. More recent studies suggest that other nutrients in fish, or a combination of those nutrients and omega-3 fatty acids, may help protect your heart. Eating one or two servings of fatty fish per week may lower your chances of dying from a heart attack.
If you have heart disease, you may also benefit from taking omega-3 fatty acid supplements or eating other foods rich in omega-3 fatty acids. For example, walnuts, canola oil, and soybeans are good sources. However, the Mayo Clinic notes that the evidence is stronger for the benefits of eating fish with omega-3 fatty acids than taking supplements or eating other foods.
2. Plant sterol and stanol supplements
Plant sterols and stanols are substances found in many fruits, vegetables, nuts, seeds, grains, and other plants. Some processed foods are also fortified with plant sterols or stanols. For example, you may find fortified margarine, orange juice, or yogurt products.
Research suggests that plant sterols and stanols may help lower your risk of heart disease, reports the Cleveland Clinic. They help prevent your small intestine from absorbing cholesterol. This can lower “bad” LDL cholesterol levels in your blood.
Commonly used in Indian cooking, garlic has been known for its health-enhancing properties. Garlic is made up of amino acids, vitamins, minerals, and organosulfur compounds such as allicin, ajoene, s-allyl cysteine, s-acetylcysteine, and diallyl sulfide. These sulfur compounds are said to be the active ingredients that lend therapeutic properties to garlic.
A number of scientific studies have proven garlic to be effective in reducing total and LDL cholesterol significantly. The evidence of its effect on HDL or good cholesterol is mixed, while one study reported an increase in the HDL levels another showed no effect. It was also found to have a positive effect on the blood pressure and the antioxidant potential of blood. Consuming 1/2 to 1 garlic clove daily could reduce your cholesterol level by up to 9%.
4. Psyllium Husk
In 1998, the US FDA approved of a health claim on Psyllium –“3 to 12 grams of soluble fiber from psyllium seed husk when included as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease”. Psyllium husk comes from the crushed seeds of the Plantago Ovata plant and is a rich source of soluble fiber. There are innumerable studies to substantiate the benefits of soluble fiber in lowering LDL cholesterol. Adding 1-2 teaspoons of psyllium husk to our daily meals contributes the soluble fiber needed for keeping our cholesterol in check.
It is one of the richest sources of Vitamin C and phenolic compounds in addition to minerals and amino acids. The fruit of amla has been used in Ayurveda as a Rasayana for the treatment of various diseases. A study published in the Indian Journal of Pharmacology compared the effect of cholesterol-lowering drugs against Amla. In addition to reducing cholesterol, Amla was found to provide the additional benefit of protection against atherosclerosis and CAD.
Daily intake of amla not only reduces bad cholesterol levels but also reduces the damage due to oxidation. One to two amla fruits can be consumed daily. These foods should be consumed in their natural form as a part of a healthy lifestyle to achieve your health goals. Medication to lower cholesterol should not be taken or discontinued without the doctor’s orders.
6. Apple Cider Vinegar
Apple cider vinegar helps lower your total cholesterol and triglyceride levels. In addition, it is a great home remedy for a number of ailments including acid reflux, high blood pressure, gout, upper respiratory infections, and others.
- Mix one teaspoon of organic apple cider vinegar in a glass of water.
- Drink this two or three times a day at least for a month.
You can gradually increase the amount of apple cider vinegar to two tablespoons per glass. If you do not like the taste of apple cider vinegar, you may mix it with fresh orange juice, apple juice, grape juice, or other fruit juices.
7. Coconut Oil
Though counterintuitive, coconut oil is considered a beneficial home remedy for high cholesterol, even though it is a saturated fat. Coconut oil contains lauric acid that helps increase HDL (the ‘good’ cholesterol) and improve the LDL/HDL ratio. Add moderate amounts of organic coconut oil to your diet. You can have one to two tablespoons of this oil daily. Do not use refined or processed coconut oil.
9. Brew Coffee Using Paper Filters
If you are a regular coffee drinker, you should skip the espresso and instead use paper filters while brewing a cup for yourself. Brewed coffee is said to consist of cafestol and kahweol that are known to increase the levels of cholesterol. Paper filters trap these substances and make your coffee healthier!
10. Exercise Daily
If a person is overweight it doesn’t mean he has cholesterol; people who have normal weight can have excess cholesterol too! So exercise is meant for everyone. Since, exercise can increase the amount of high-density lipoprotein or HDL, which is considered to be ‘good’ cholesterol. Workout for at least 30 minutes a day, even if you exercise in 10-minute intervals each day, you can still lose weight. You can take a brisk walk, ride your bike to work, take swimming laps and play a favorite sport. You can find an exercise buddy or join an exercise group to stay motivated. Nothing can be dangerous than a sedentary lifestyle