How to Control High Cholesterol Naturally
Cholesterol is a type of fat found naturally in the body. It is present in the brain, the liver, our nervous system, the blood, and bile. It is also needed to perform many vital functions. Nevertheless, it is very common to have a high cholesterol level, which can, in turn, deteriorate our health. Today will be all about how to control high cholesterol without extra medication.
The liver generates most of the body’s cholesterol, while the rest comes through our diet. Low-density lipoprotein, AKA bad cholesterol or LDL, is responsible for clogging our arteries. This causes serious cardiovascular problems and other diseases. The good cholesterol is known as HDL, and it helps to remove LDL clogging our arteries and liver.
Although high cholesterol can have several causes, in most cases it’s as a result of a poor diet and sedentary lifestyle. Consequently, to control and prevent high cholesterol, it’s important to change your lifestyle.
Food to control high cholesterol
As mentioned above, the food we eat plays is key to preventing and controlling high cholesterol. A healthy diet can help eliminate bad cholesterol (LDL). Here we’ll discuss some of the foods that help control your cholesterol.
Soluble fiber is essential for controlling cholesterol. Fiber binds to the fats and helps to remove them. You can find it in beans, oats and barley. The best foods for lowering cholesterol are oats and brown rice.
Fish contains fats that are excellent for your health. Several studies recommend eating fish at least twice a week because it’s rich in omega 3, great to remove bad cholesterol in the blood. Obviously, there are other foods with omega 3, but fish is one of the best sources. Notably, salmon, tuna, sardines, and trout are recommended.
Olive oilOlive oil can help remove bad cholesterol without altering our levels of good cholesterol. Mediterranean people have one of the better life spans worldwide, just because of their lifestyle. Several researchers found a relationship between olive oil consumption and health. Researchers at Yale proved the benefits of having olive oil daily. Thus, it is recommended you eat a couple teaspoons daily.
You might also be interested in: 6 Health Benefits of Extra Virgin Olive Oil
Fruit and veggie smoothies
You should eat more fruits and veggies. Nevertheless, this can be hard to do. Do not worry, smoothies are great to help lower cholesterol levels. Remember, use fresh ingredients and skip the sugar, it will be delicious and healthier!
Several studies show that daily soy protein intake can lower your cholesterol up to 10%. Thus, eat two or three servings of soy products like soy milk, soybeans, or tofu.
Nuts and whole grainsNuts and grains contain fats that prevent cholesterol absorption. Thus, you should be eating 1 serving per day.
Healthy habits for controlling high cholesterol
Your lifestyle needs to change if you want to lower your cholesterol levels. Here is what you can do
Give up smoking
Tobacco lowers good cholesterol, increasing the risk of blood clots. Smokers also tend to have serious health problems like heart attacks, and strokes.
Avoid excessive alcohol consumptionExcess alcohol consumption increases the levels of triglycerides in the blood. This makes heavy drinkers more prone to cardiovascular diseases. Thus, people who drink in moderation have a lower risk of these problems.
Regular exercise helps to increase good cholesterol while getting rid of the bad stuff. Experts advise 30 minutes a day, five days a week. Obviously, those with longer workouts will see greater benefits.
Get rid of junk food
Eating junk foods will raise bad cholesterol levels. Consequently, avoid eating fries, burgers, fatty meats, oils, and other unhealthy foods. These are high in saturated or “trans” fats, consequently raising your cholesterol levels.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Diego Bellido Guerrero. Manual de nutrición y metabolismo. Ediciones Díaz de Santos, 2006.
- Juan Morales Güeto. Nutriterapia, salud y longevidad: Qué comer para vivir mejor. Ediciones Díaz de Santos, 2011.
- David Grotto. Lo mejor que puedes comer (Colección Vital): De la A a la Z, la guía nutricional definitiva para llenarte de energía, de salud. Penguin Random House Grupo Editorial México, 2014.