Cholesterol is this waxy substance that our liver produces as it is needed in various bodily functions. However, when there is too much cholesterol in our system, it can lead to numerous health issues such as higher risk of heart problems and stroke even. High cholesterol levels can be due to leading an unhealthy lifestyle, genetics, medical conditions, including certain types of medication. Doctors may recommend the use of statins to lower one’s cholesterol levels, but they may come with side effects like headache, nausea, as well as muscle cramps.
Fortunately, there are ways to reduce your cholesterol levels naturally by using the following:
Reduce intake of saturated fats
Saturated fats are typically found in butter, red meat, cooking oil, pork, and in chicken with skin on. Health experts recommend that our meals should be made up of 5 to 6% of saturated fats only because too much can cause our LDL cholesterol levels to go up.
Get more vitamin C
Vitamin C is a type of antioxidant that can help lower inflammation in your body. Based on a study that was conducted in 2008, this particular antioxidant can help lower LDL cholesterol as well as triglyceride. Aside from taking vitamin C supplements, you can also get your antioxidants from whole foods such as kiwi, pineapple, cruciferous vegetables, papaya, and cantaloupes just to name a few.
Choose polyunsaturated fats
Polyunsaturated fats, like omega-3 as well as omega-6 fatty acids have been found to be useful in reducing one’s LDL cholesterol levels while keeping HDL cholesterol levels at the right level. Studies show that adding polyunsaturated fats that are available in fish oil in your diet can help prevent irregular heartbeat. Among the sources of polyunsaturated fats plant oils, walnuts, and fish.
Have some garlic
If you haven’t been using garlic in your meals, it is high time that you do so since it has been found to be effective in lowering one’s cholesterol and even triglyceride levels. Aside from this, garlic also comes with antifungal, antibacterial, as well as anti-viral properties that can have a positive effect on the liver as well as reducing one’s blood pressure too.
If you haven’t been using garlic in your meals, it is high time that you do so since it has been found to be effective in lowering one’s cholesterol and even triglyceride levels. Aside from this, garlic also comes with antifungal, antibacterial, as well as anti-viral properties that can have a positive effect on the liver as well as reducing one’s blood pressure too.
Get more soluble fiber
Eating soluble fiber is also a good way to reduce one’s cholesterol levels as it binds excess fats and cholesterol before being flushed from the body. You can get soluble fiber from foods like legumes, vegetables, as well as whole grains.
