If you can lower down bad cholesterol naturally then why to get depend on medicines? If you really want to lower cholesterol naturally then you will have to include foods that lower bad cholesterol in your diet, regular exercises and good habits in your lifestyle, that’s it. Here are the best and natural ways to manage and reduce cholesterol without medicines.
List of Foods to Lower Cholesterol Naturally
Garlic, nut and seeds, fish, oatmeal and olive oil should be included daily in our meal. Let’s see how they are beneficial in lowering cholesterol without medication?
1. Eating Garlic
Raw garlic is very effective and best way to lower cholesterol naturally to improve your cholesterol level and reduce risk of heart disease.
- Garlic is rich source of manganese, vitamin B6, vitamin C, Selenium, fiber and vitamin B1, phosphorus, iron, potassium and calcium.
- According to study half a clove of raw garlic is effective to reduce cholesterol by 9-10%.
- Helpful to reduce and prevent blood clots.
- Raw garlic reduces high blood pressure.
So next time do not forget to spread chopped raw garlic on your salad, soup, and bread to lower cholesterol naturally.
2. Nuts and Seeds
Walnut, sunflower seeds, almonds and other nuts are a rich source of protein, fiber, vitamins, minerals, polyunsaturated and monounsaturated fatty acids.
Due to this rich source of vitamins and minerals, nuts and seeds are effective to keep your cholesterol level down and reducing blood clots in the arteries.
3. Eating Fish
Fish like salmon, sardines, mackerel, tuna and herring are a good source of omega-3 fatty acids, protein and it is low in saturated fat and cholesterol.
Benefits of Eating fish twice a week
- Reduce blood pressure and prevent blood clot.
- Lower down bad cholesterol level and lower triglycerides naturally.
4. Eating Fiber Food – Oatmeal
You can start your day with oats. Oatmeal is full of soluble fiber, which helps to lower cholesterol naturally. In your intestine, these soluble fibers stick to cholesterol and stops it before entering in your arteries. This way oatmeal is helpful to reduce the risk of heart problems.
Also green vegetable (spinach), whole grain, apples, prunes, and beans are high in soluble fibers. Eating this soluble fiber makes your stomach full. It sticks to bad cholesterol and stops it from being absorbed by the intestines.
5. Olive Oil
2 tablespoons of olive oil a day is good for a healthy heart. Instead of using other oils or butter, use extra virgin olive oil, which is much better because it is less processed and contains more antioxidants. Extra virgin olive oil is heart healthy and lower down bad cholesterol (LDL) by 15% -20%.
You can use olive oil in salad dressing or you can saute vegetables in it.
Do not eat more than recommended because olive oil is high in calories.
6. Regular Exercises to Control Cholesterol
30 minutes exercise is must if you really want to reduce your cholesterol naturally. Regular exercises improves your blood circulation and function of your heart.
How Exercise Helps to Reduce Bad Cholesterol?
When you start exercising your bad cholesterol (LDL) moves from the blood vessels to the liver. Here, your bad cholesterol gets converted into bile for digestion or removed out. Hence regular exercise is the best way best way to lower cholesterol naturally without medication.
Exercises to Lower Down Bad Cholesterol
- Lifting Weights
- Any sports, tennis, basketball, cricket,
Yoga to Reduce High Cholesterol
Regular practice of these 2 pranayamas is very effective to reduce cholesterol without medicines.
7. Lose Weight
If you reduce your weight then you will lower cholesterol naturally. Always go for walking, jogging, running or any other exercise which helps you to lose weight regularly and follow proper eating habits.
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