Natural ways to get rid of bad Cholesterol: Nowadays most people are struggling with cholesterol problem. Increased cholesterol can become a major cause of heart diseases and stroke. Usually people resort to medicines to control it, but if your cholesterol is increased to a slight or moderate level, then it can also be reduced by some natural measures. According to the Myoclinic, Having more cholesterol increases the risk of heart diseases and heart attack. Medicines can help in this, but you can get a lot of benefit by changing your lifestyle. Here we are telling 6 such easy and natural ways, from which you can reduce your cholesterol without taking medicine and improve heart health.
Natural ways to do bad cholesterol,
Eat fiber rich things
It is very beneficial to include soluble fiber in the diet. It does not allow the bad cholesterol (LDL) present in the body to be digested and helps to get it out. Things like oats, apples, carrots, beans, lentils, sweet potato, avocado and almond are the best source of fiber. Consumption of a bowl of oats or psyllium husk daily can also be effective.
Increase physical activity
Being active is not only necessary to control weight, but also to control cholesterol. Regular exercise increases the level of good cholesterol (HDL) in the body, which helps in reducing bad cholesterol. Do at least 150 minutes of walking, cycling, swimming or jogging a week.
Distance from alcohol
If you want to keep in cholesterol control, then reduce the consumption of alcohol or leave it completely. Alcohol not only increases cholesterol and triglycerides but also works to increase weight and blood pressure. According to a recent study, those who almost stopped drinking almost, reduced the risk of heart diseases by 23%.
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Eat fish oil
Fish oil is rich in omega-3 fatty acids which helps reduce triglycerides and reduce inflammation. Although it does not reduce LDL directly, it is beneficial for heart health. You can take it as a supplement or include omega-3 rich fish (eg salmon or mackerel) in the diet.
Use garlic
Garlic contains ingredients that prevent the absorption of cholesterol in the body. Many researches have found that garlic can reduce a little LDL. You can put it in food or take it as a supplement. Although its effect is limited, it can be helpful with healthy diet.
Eat less saturated and trans fat
If you want to reduce cholesterol, then first of all, you have to reduce some special lubrication ie fat from your diet. Sachurated fat is one that is found in things like red meat (such as mutton or beef), cream milk, ghee, butter, coconut oil and palm oil. It can increase the “bad” cholesterol in the body. Trans fat is even more harmful. It is mostly found in market packed or fried goods like cakes, biscuits, salty and junk food. It not only increases bad cholesterol, but also reduces good cholesterol, which is necessary for the heart.
Get check from time to time
Cholesterol problem often occurs without any symptoms. Therefore, it is necessary to get it examined from time to time, especially if you are above 21 age. Do check cholesterol once every 4–6 years, and if there is a family history or any other risk factor, then keep regular checks with the advice of a doctor.
(Disclaimer: The information and information given in this article is based on general recognition. Hindi News18 does not confirm them. Contact the concerned specialist before implementing them.)
