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12 Extreme Ways to Naturally Lower Cholesterol Fast Without Drugs
Natural ways to reduce cholesterol
Cholesterol, although vital for many internal functions in our body is also a major cause of heart and circulatory problems. Although there are medications to reduce it and seem to be fashionable, the best option will always be natural methods. Here are 12 tips to reduce your bad cholesterol
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Careful when choosing foods
Lower the use of refined sugar, white bread, starch or foods high in animal protein (red meat, sausages, etc..). When it comes to taking care of our health, it is important to reduce the consumption of certain foods and follow a low-fat diet. A vegetarian diet can also help reduce our cholesterol, but before deciding what all foods, you must necessarily consult with your doctor.
Fibers can help
When our diet is high in fiber, 94% of the cholesterol is reabsorbed and recycled by the body. Oats, barley, prunes and bean products are rich in fiber. There are also artificial supplements that help us to consume more fiber, which helps remove cholesterol from our body through digestion.
Red wine (moderate drinking)
With its concentration of saponin, moderate consumption of wine (preferably red) lowers bad cholesterol levels and raises the good. Saponin can also be found in olive oil or soybean.
Fish which is rich in fatty acids and omega-3, make our triglyceride level down. The vitamin F is also found in flax seeds and chia,hemp seeds and walnuts. Its properties were discovered by observing the decrease of cardiovascular diseases among cultures where the omega-3 consumed in large quantities such as traditional Japanese. Actually, the omega-3 significantly increases the time of blood clotting and hence contributes to coronary health in the long term. Again, it also makes good cholesterol level up.
It is proven that consuming green tea daily helps to lower cholesterol and triglycerides and also further helps us to increase our levels of high density lipoproteins – good cholesterol.
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Be careful with your weight
Overweight increases the risk of cardiovascular diseases, especially when combined with other factors such as hypertension or high levels of blood sugar. When we are overweight, we tend to accumulate a higher amount of bad cholesterol in our body. Many people dump their high cholesterol simply thinning. Observe your eating habits and try to consume the good fats that help regulate cholesterol in your body.
Exercise helps metabolize fats and raise levels of good cholesterol (HDL). It is something all specialists recommend. Even the habit of investing 15 or 20 minutes a day on a light exercise routine, to run or walk, makes our cholesterol levels drop. You can also add to this, reducing use of cars and elevators to add mobility to your daily routine.
In 2007, researchers at Oregon State University found that a group of individuals accustomed to practice relaxation techniques and meditation, tended to accumulate less bad cholesterol than others with the same diet and exercise routine, but under stress conditions. As with many other aspects of health, stress also seems to contribute to cholesterol accumulation.
Give up smoking
Quitting smoking can raise your good cholesterol, lower your blood pressure and heart disease risk.
Best Cholesterol Lowering Supplement
Among supplements that help fight bad cholesterol are vitamin D, garlic capsules, green tea, coconut oil and B vitamins, especially niacin.
More than supplements I will list some micronutrients associated with reduced risk of coronary heart disease. It is always advisable to eat them as part of the diet. When it is not possible (or very difficult) a supplement can help:
- Iodine: Multiple studies show that iodine deficiencies are associated with cardiovascular disease.
- Selenium: Selenium deficiency also shows a strong correlation with LDL. Salmon and some nuts are good sources of selenium. Like iodine, It also helps the proper functioning of the thyroid.
- Copper : Copper deficiencies can contribute to a greater number of small LDL lipoprotein, just what we want to avoid. Both oysters and liver are excellent sources of copper.
- Vitamin C : A diet rich in antioxidants helps reduce oxidative stress, which plays an important role in heart disease. Vegetable, fruit and meat are good sources of antioxidants.
Less use of vegetable oils
The demonization of saturated fats made the food industry replaced by polyunsaturated vegetable oils (corn, soybean, sunflower ...), which are much more harmful to health
Those who replaced saturated fats with polyunsaturated fats (from vegetable oils) had a higher risk in general and more particularly from heart disease. Several reasons explain this, but surely its strong inflammatory response by the high content of Omega 6 (which unbalances the 3 Omega 6 ratio ideal for our body) is the main cause.
Do not confuse polyunsaturated fats from vegetable oils (high in Omega 6) and polyunsaturated fats from animals, mainly fish, high in Omega 3 and very beneficial for heart health.
Eat more monounsaturated fat
Traditional recommendation to increase consumption of monounsaturated fats is correct, and that increase HDL while lowering LDL. Good sources include avocados, olives and olive oil.
Well.. There goes the list. Now What?
- Meet the real risk , and not be guided by false indicators (such as total cholesterol or LDL-C).
- Change habits , and do not opt the easy treatment of taking a pill.