A good exercise routine and diet changes, including foods that are particularly good at lowering cholesterol, can become a treatment option without medication. Let's see what is all about!
Having high levels of LDL cholesterol in your blood increases your chances of heart attack and stroke, so you should do everything possible to keep your cholesterol levels healthy.
Your liver produces cholesterol. You can also get it from certain foods that contain it, but not as much as from foods that contain saturated fat and trans fat. These types of fat cause your liver to make extra cholesterol.
6 natural ways to lower cholesterol:
1. Soluble fiber
A study has found that taking 3 grams of soluble fiber supplements daily for 12 weeks decreases cholesterol by 18%. How is that possible? The beneficial bacteria that live in your intestines, known as probiotics, digests soluble fiber, leading to a reduction in the absorption of cholesterol in the bloodstream. We can find it in foods such as orange, pear, peach, asparagus, potato, whole wheat bread, oatmeal, or beans.
Phytosterols are compounds found in plants that are structurally similar to the body’s cholesterol, so it is said that when you consume them, they compete with cholesterol for absorption in the digestive system. As a result, this prevents the intestines from absorbing cholesterol. You can find this component in some foods such as whole grains, nuts, fruits, and vegetables.
Soybeans and foods made from them may lower LDL cholesterol. Tofu, soy milk, and steamed soybeans are a good source of lean protein, which means eating them instead of fatty food like beef can lower overall cholesterol in your diet. Many studies have been performed to state if soy has a good effect on cholesterol. Several of them suggested that soy does work in lowering LDL cholesterol, but only by a small percentage.
Apart from being a good cooking ingredient, Garlic has been used as a medicine for thousands of years. Even though the cholesterol-lowering effect of garlic is unclear, some research suggests that garlic may help lower blood pressure and reduce blood cholesterol levels. You can enjoy it in your food or take it in supplement form, as a capsule or tablet.
Ginger has been used throughout history for its health benefits. And nowadays in a clinical trial, random groups were given the supplement and consumed 1600mg of ginger daily for 12 weeks. This study showed that ginger can lower total cholesterol and triglyceride levels significantly. You can take ginger as a supplement or powder, or simply added, raw, to food. Discover the incredible benefits of combining ginger with lemons
Flax is a blue flower that is grown in temperate climates. Both its seeds and the oil extracted from them are good sources of omega-3 fatty acids, which have a number of health benefits, including increased HDL cholesterol levels.
To get the best health boost from flaxseed, use your oil or eat flaxseed, not whole. Our bodies cannot break the shiny outer shell of the seed.
Cholesterol supports many essential bodily functions, but high levels can lead to health issues.