There are two types of cholesterol that can be found in your body and both of them act on your body in opposite ways. Where low-density lipoprotein (LDL) is harmful to your health, high-density lipoprotein (HDL) supports your body. These both are formed in the liver and have a series of functions.
Low-density lipoprotein has the tendency of gathering in the vessels and the arteries. This gives rise to heart and blood problems including stroke, heart attack, hypertension, and even heart failure. On the contrary, high-density lipoprotein actually aids in clearing the arteries and reduces many risks.
That is the reason that when LDL is found higher in your blood, your doctor would ask you to make changes in your diet and may even introduce you to some medications. However, there can be some linked side effects of these medications.
To avoid any such adverse impacts, here are few of the natural ways that are helpful for regulating your cholesterol levels:
- Look out for the types of fats you are consuming
Fats are usually avoided when weight loss diet and diet for heart and cholesterol issue are considered. It is rightly done but there are types of fats and out of which some do more harm to your body than others. Certain fats are even needed by the body for several health reasons.
Transfats are basically the type of fat that the doctors ask you to avoid. They are used for industrial benefits like keeping fat in solid form but adversely affect the body by escalating the amount of cholesterol, mainly LDL and decreasing the amount of HDL. Butter and margarine are high in transfats, so it is best to limit their intake.
- Have all sorts of fruits and veggies
Vegetables and fruits are always your best friends. They make up most part of a healthy and balanced diet as they provide a wide range of macro and micronutrients from good fats to minerals. Having them included in your diet is the biggest favor you will be doing to yourself.
There are many vegetables and fruits that are best for bringing down the bad cholesterol and promote heart health. Food sources like potatoes, sweet potatoes, peas, carrots, and berries are a few of the items that you should add to your diet as they play a vital role in controlling your cholesterol level.
- Work it out
If you ever search, you will find out that diet is 80% responsible for having a healthy life but the rest 20% is covered by exercise. This shows that it is not the food that is responsible but you have to work out to improve your health tremendously.
There are many positive results that are associated with exercising. The most important among these is that it improves cardiac health. Multiple studies and research show that those who work out have a lower amount of LDL in their body and regular workout positively impact the amount of HDL in the body.
- Consume more fiber
Another very important food source that you need to include in your diet is the food that is high in its fiber content. Fiber is one thing that is promoted when it comes to lowering cholesterol and should be included in day to day life especially of those who have heart issues.
There are various food sources that are good in fiber. Fruits such as oranges, berries, and pears and vegetables like carrots, beetroot, and eggplant are rich in fiber. Which is why including them in your diet is important.
- Include polyunsaturated fats
Unlike saturated fats, polyunsaturated fats are recommended and should be included in your diets. There are various studies that prove and support the use of polyunsaturated fats. Polyunsaturated fats reduce the risks of heart-related issues, lower the LDL level in the body and even positively affect diabetes.
There are various food sources that provide unsaturated fats. Oil from plant sources like olive, coconut, sunflower, and peanut oil are few of such sources. Omega-3 is a special sort of polyunsaturated fat and meal sources like fish especially salmon are rich in it.
- Calculate your calories
The best way to have a control over your body is counting and calculating your calories intake. Your doctors would most definitely design a diet for you with specific a calorie range and following it will help you evaluate the amount of cholesterol you may have taken or the amount you can still consume.
There are apps and calories calculators, which are available on the internet and are helpful when it comes to knowing the amount of your intake. They will not only help you fight against the rising threats of LDL calories but will also promote a healthier and balanced lifestyle.
- Use essential oils
From reducing stress to controlling your cholesterol, essential oils can be your best bet against an array of health-related concerns. There are quite a lot of benefits that are linked with essential oil including lavender oil or rosemary oil.
These oils help in ways that are directly and indirectly linked with the level of cholesterol in the body. For starters, cypress and lavender oil are for reducing stress and calming the heart that is why including them will positively affect your heart and related health issues. Rosemary oil, on the other hand, controls the fat in the bloodstream and is equally helpful.
- Increase the amount of Vitamin C
When it comes to vitamin C, you will find many advantages linked to it. The most prominent of these include the boost that it gives to your immune system. Apart from it, vitamin C helps in clearing the skin. However, the anti-inflammatory properties of the nutrient help those who have the problem of cholesterol.
Studies showed that people who had elevated levels of cholesterol in their bloodstream when consumed vitamin C showed positive results. The high level of LDL in their blood went down. Citrus fruits like oranges and lemons are rich with the vitamin. Moreover, you can even take supplements.
- Have some garlic
Garlic has to be one of the best offerings of nature. It benefits your body in more than one way. Plus, its benefits are also connected with controlling the blood cholesterol levels. Multiple research works showed that including garlic reduced the level of LDL from the blood.
There are several ways through which you can add garlic in your daily routine. You can slice it and add it to your dishes. Alternatively, you can chop some and make garlic tea. People also keep garlic extracts as medicines in their home for the purpose of lowering cholesterol.
- Avoid refined food sources
Last but not the least, avoid refined food sources. Food items like sugar, white bread, or white flour are never a good option for your health, especially, when it comes to controlling cholesterol as all the important nutrient are wasted. The high quantity of fiber that you can gain through whole grains is lost when the food item is refined.
Moreover, avoid sugar as well. It can be found in various ready-to0use products that you get from the food aisle. Experts say it’s better to opt for something having unsaturated fat rather than added sugar or anything from its family.
It is very important that you are aware of your body especially when it comes to all the concerns that are linked with the heart. These few tips are helpful in curing and bringing down your cholesterol.