How To Naturally Lower Cholesterol

Cholesterol can be lowered in many ways, it is not always necessary to take medication, but medical advice is needed in any case. There are several general principles for normalizing cholesterol levels. Elevated blood cholesterol, how to lower the level to normal

The topic of high cholesterol is more relevant now than ever before, absolutely all experts say that cholesterol levels should be kept within normal limits. The fact is that elevated levels cause plaque to form on the walls of blood vessels, leading to atherosclerosis and other diseases of the cardiovascular system.

  • Cholesterol-lowering foods
  • Products containing pectin.

Pectin is a polysaccharide, a type of fiber that helps remove excess cholesterol from the body. Pectin is found in many vegetables (such as spinach), fruits (apples, grapefruits), legumes and whole grains. If you have a slightly high cholesterol level, you should add garlic, ginger and turmeric to your diet.

  • Oily fish.

The fact is that fatty fish varieties contain unsaturated fatty acids, which have a beneficial effect on the body's lipid profile. Such fish include salmon, herring, mackerel, trout, tuna, salmon, flounder.

  • Nuts.

The daily portion of nuts is about 30-45 grams. Nuts are rich in polyunsaturated fatty acids, which are needed to maintain normal blood vessels.

  • Olive oil.

Olive oil contains monounsaturated fatty acids, try replacing your regular oil with olive oil, it is much healthier and can lower cholesterol.

  • Cholesterol-lowering foods
  • Legumes and cereals.

These products contain phytosterols and stanols, which in turn are plant analogs of cholesterol. They reduce the absorption of cholesterol because they compete with transport molecules in the gut. In addition, they are antioxidants, help reduce inflammation of the walls of blood vessels and significantly reduce the risk of plaque formation.

  • Green tea.

Green tea contains flavonoids that not only strengthen capillaries but also reduce 'bad' cholesterol while increasing high-density lipoprotein ('good' cholesterol).

  • Broccoli.

This product contains dietary fiber, which is not absorbed but helps to surround the intestinal wall and remove food from the body. Broccoli increases peristalsis, which lowers incoming cholesterol.

  • General rules for lowering cholesterol
  • Avoid alcohol and tobacco products.

These bad habits do not lower your cholesterol even if you follow a diet. The fact is that alcohol prevents the full production of high-density lipoproteins ("good" cholesterol) and increases the content of "bad" cholesterol. In addition, smoking and drinking alcohol damage the liver and increase the risk of cardiovascular disease.

  • More physical activity
  • Rules for lowering cholesterol

Sports activities have a positive effect on our overall health, they help maintain a normal body mass index, thus reducing the risk of high cholesterol. Not everyone is friends with sports, and many simply do not have time for the gym due to load and daily activities. In this case, it is worth taking more walks in the fresh air, it will not only help maintain normal cholesterol levels, but will also have a positive effect on sleep and mood.

These simple rules will help lower cholesterol and keep it normal. However, this does not preclude regular blood tests to check your blood cholesterol levels and further consultation with your doctor. Remember that prevention is better than cure later.

Best Regards By SAEED ZULFIQAR