Natural Ways To Reduce Cholesterol: Cholesterol is a waxy substance found in our body. It is essential for the body, but when it exceeds normal levels, it can pose a danger to the heart. So people should control their cholesterol levels to avoid heart damage. Cholesterol problems are increasing rapidly due to modern lifestyle, unhealthy eating habits, lack of physical activity and excessive stress. High cholesterol can build up in the arteries and increase the risk of heart disease, stroke and high blood pressure. The good news is that taking proper precautions can help control cholesterol within a few weeks.
5 easy ways to control cholesterol
According to a Healthline report, dietary changes are essential to control cholesterol. Eating junk food, fried foods, bakery products, red meat and excess oil can raise cholesterol. If you want to control your cholesterol, avoid these foods immediately. Instead, include oats, brown rice, pulses, fruits, green vegetables and salads in your diet. Foods rich in omega-3s, such as almonds, walnuts and flaxseeds, are also heart-healthy.
Regular exercise can reduce cholesterol deposits in the body. 30 minutes of brisk walking, jogging, yoga or cycling daily can increase good cholesterol and lower bad cholesterol. For people who are overweight, weight loss can also significantly lower cholesterol levels. A regular routine of light exercise in the morning or evening keeps the body active and protects the heart. Regular exercise can also reduce the risk of heart disease.
Proper use of oil is very important to control cholesterol. Many people consume too much oil in their diet, depriving the body of essential fatty acids. Doctors say that a mixture of groundnut, mustard, olive oil and rice bran oil in cooking is better for the heart. Also, reduce the amount of oil used while cooking and avoid deep-frying. This practice can start showing benefits within a few days.
You can control cholesterol by reducing stress. Stress disrupts our hormones and increases inflammation in the body, which can also raise cholesterol levels. Meditating, deep breathing or listening to soft music for 10-15 minutes a day can reduce mental stress. When your stress is reduced, your body naturally recovers. Stress is the cause of many serious diseases. People should try to reduce it.
Cholesterol can be reduced by avoiding bad habits. Smoking and drinking alcohol increase cholesterol, blood pressure and the risk of heart disease. Cigarettes constrict blood vessels, affecting blood flow and increasing pressure on the heart. Limiting or eliminating alcohol consumption is a big step toward controlling cholesterol. If you already have cholesterol problems or have a family history of heart disease, it is important to have a lipid profile test every 6 months.