A High Level of Bad Cholesterol? Healthy Tips to Lower It!

· February 3, 2016
These tips will help you keep your cholesterol levels under control. Your heart and liver will thank you for following them!

Although cholesterol is produced by the liver, it’s estimated that between 20% and 30% of the cholesterol in your body comes from what you eat. Therefore, you need to take care in order to avoid high-cholesterol foods. In addition to this measure, you can follow other tips to lower a high level of bad cholesterol.

Let us explain. Your body contains two types of cholesterol. First, there’s the good one. It is also known as HDL and is a type of fat that helps cleanse your arteries and improve cardiovascular health.

On the other hand, there’s the bad one. You may also know it as LDL; it’s the kind of fat that accumulates on the walls of your arteries, thus leading to blockages over time and poor circulation.

Lower a High Level of Bad Cholesterol with These Tips

Increase Your Vitamin Intake

healthy fruits and vegetables

Getting enough vitamin C, E and B is essential to maintaining clean arteries. Therefore, if you eat foods high in such vitamins, then you’ll prevent cholesterol from sticking to their walls.

To put it another way, these crucial nutrients lower cholesterol levels, thus preventing them from becoming harmful to your body.

  • Foods that are rich in vitamin C: This vitamin keeps the walls of your arteries clean. Foods such as the following contain this important vitamin:
    • Lemons
    • Oranges
    • Grapefruit
    • Mandarins
    • Kiwifruits
  • Foods that are rich in vitamin E: Vitamin E helps remove bad cholesterol from the bloodstream. Foods such as the following contain this vitamin:
    • Flaxseed
    • Sunflower seeds
    • Wheat germ
  • Foods with B complex vitamins: Vitamins B6 and B3 help hold your cholesterol level in check. Eating foods containing them is a great way to maintain a healthy liver.

Decrease Your Egg Consumption

One egg contains 275 milligrams of cholesterol. That said, it’s been shown that eating eggs in moderation won’t put you at risk of having higher cholesterol. In fact, in order to avoid this hazard to your health, only consume egg whites and avoid the yolk. This is the part that specifically contains cholesterol.

Avoid Saturated Fats

junk food

It’s important that you minimize your consumption of saturated fats. We give you this advice because they raise cholesterol levels in your blood. These fats are found in beef and pork, butter, cheese, whole milk and hydrogenated oils, for example.

Fortunately, there are lots of alternatives good for you. Choose more fish, poultry, plant-based foods, as well as olive oil.

Avoid Being Overweight or Obese

Being overweight or obese is a health problem. It makes you prone to numerous disorders. For example, it can lead to an increased risk of cardiovascular diseases. It’s also closely related to high cholesterol levels.

If you’re obese or overweight, then it’s important that you contact a nutritionist. This health professional will certainly help you plan a diet to lose those extra pounds.

Discover: 6 Tips to Help You Prevent a Stroke

Avoid Bad Habits

Lower a high level of bad cholesterol by quitting tobacco.

There are several bad habits that can lead to an increased level of bad cholesterol. A sedentary lifestyle and tobacco use, as well as excess consumption of alcohol, are some of them. It’s important that you avoid them. In other words, adopt a healthier lifestyle for a healthier you.

Eat Raw Garlic

Eating raw garlic is indeed one of the best ways to reduce high cholesterol. Garlic contains antioxidants and other important nutrients that cleanse the blood vessels, thus promoting elasticity and preventing it from adhering to artery walls.

You should eat a clove of raw garlic on an empty stomach to take full advantage of its benefits.

Consume Flaxseed

flaxseed

Flaxseed is a major source of essential omega-3 fatty acids that help cleanse your arteries. Eating a handful of flaxseed every day helps keep cholesterol from adhering to your arteries and causing blockages. You can also add flaxseed to your salads, smoothies and desserts.

See: Six Home Remedies to Clean the Artery Walls

Eat Apples

Thanks to their high content of pectin, apples are ideal for reducing cholesterol in your body. Pectin helps prevent it from sticking to the walls of your arteries.

Drink Eggplant Water with Flaxseed Oil

eggplant

Eggplant water is a natural treatment for weight loss and reducing cholesterol levels.

Mix two tablespoons of flaxseed oil and a medium eggplant, sliced. Boil a little water and simmer these two ingredients for another 20 minutes. Let it sit, add some lemon juice and enjoy this eggplant water with flaxseed oil before breakfast.

  • Kurian, N., & Bredenkamp, C. (2013). “ Reduction of Cholesterol and Triglycerides in Volunteers using Lemon and Apple .” International Journal of Humanities and Social Science.
  • Puri, R., Elshazly, M. B., Shao, M., Tuzcu, E. M., Nissen, S. E., Kataoka, Y., … Kapadia, S. R. (2016). Non-HDL Cholesterol and Triglycerides. Arteriosclerosis, Thrombosis, and Vascular Biology, 36(11), 2220–2228. https://doi.org/10.1161/atvbaha.116.307601