Natural Ways to Reduce LDL Cholesterol Naturally
Foods supplement fat good and bad both. Foods rich in saturated fat and sedentary lifestyle are short-cuts to have high cholesterol or high LDL. Fats can be divided into two categories broadly HDL or high density lipoprotein and LDL or low density lipoprotein. Out of these HDL is considered as good fat as it gets absorbed and produces energy, LDL is bad fat because it gets deposited in tissues and in blood vessels to pose blockages and restrict flow of blood. Hindrances in blood vessels put pressure on heart and weaken heart muscles to increase chances of heart attack and stroke. Even if deposition of LDL is not as much to raise chances of strokes and heart attack it is severe on stamina and lowers energy in the body. People with high LDL are like the ones carrying a bag of extra weight with them. There are ways by which one can reduce LDL cholesterol naturally and gain much higher stamina and fitness.
How to Lower Bad Cholesterol?
Low-Fat Dietary Products
Limit or cut-out intake of foods high in saturated fat. Butter, red meat, palm oil, whole, full-fat or low-fat dairy products are commonly used food items which are rich in saturated fat and increase level of LDL in the body. Controlling intake of these foods or striking them out from daily food plan helps in lowering LDL and improving lipid profiles. There are foods which are rich in unsaturated or HDL which are good for health and help in maintaining good lipid profiles. Wholegrain, green veggies, cold water fish, fruits and fat-free dairy products are full of nutrition and supplement HDL to reduce LDL cholesterol naturally.
High Fibre Foods and Green Veggies
Get a good dose of fibre and plant-based protein. Water soluble fibre keeps metabolic rate higher. Metabolism is the process which produces energy and also ensures that it gets utilized by the systems of the body. Faster metabolism means high stamina, strength and higher energy levels. High fibre foods are good for metabolism and also help in keeping digestive system and blood free from toxins which also promote high cholesterol. Oats, oat bran, all types of beans, barley, yams, sweet potatoes, brown rice, legumes, cereals, green veggies and eggplant are good sources of dietary fibre all types of citrus fruits, apricots,, dry fruits and lentils too are sources of dietary fibre and protein to keep muscle mass higher and maintain health fat level in the body. These foods are good ways how to lower bad cholesterol and get fitter and energized body.
Nuts and Seeds
Include nuts and seeds in your diet plan. These are considered as mildly helpful in lowering harmful fat but these are packed with vital nutrition which can indirectly affect lipid profiles and improve them. Almonds are rich in vitamin E which helps in promoting flow of blood thereby improving absorption of nutrients and energy supplementation to systems of the body. Walnuts flaxseeds and fish are rich in omega-3 fatty acids which are regarded as the best supplements how to lower bad cholesterol. Omega-3 fatty acid improves absorption of fat for energy production and reduces its deposition in body.
Coconut and Olive Oil
Change the oil you use. Refined and processed oils are full of trans-fat which increase cholesterol or LDL. These are one of the biggest sources of saturated fats in diet. Coconut oil is considered as high on fat but composition of this fat makes it easily digestible it can be a good choice for cooking in place of other oils. Unrefined mustard oil is also good choice or reducing intake of harmful fat through diet. Use of olive oil as salad dressing or with toast and sandwiches is also excellent food to how to lower bad cholesterol. Olive oil is rich MUFA which lower LDL and keep health protected. Eat one or half of avocado daily for faster fat metabolism. This fruit is rich in beta-sitosterol which reduces absorption of fat from food.
Herbal Tea and Green Tea
Drink herbal teas in place of tea and coffee. Caffeine is considered as fat lowering agent but overall effects of excessive caffeine intake can be bad for health so it is better to drink a cup of herbal tea in place of regular tea and coffee. Herbal teas are sources of many health benefits which makes them good ways how to lower bad cholesterol. Few cups of green tea or even black tea without sugar are good ways to reduce LDL cholesterol naturally. You can also sip on cups of ginger, fennel and sage tea during the day to gain healthy lipid profiles.
Garlic, Turmeric and Asafoetida
Include spices in your diet. These are not mere taste enhancers but very useful ingredients of a healthy diet plan. Garlic is one widely recommended spice for lowering bad cholesterol and preventing blood from impurities. Turmeric and asafoetida are anti-inflammatory and metabolism enhancers. These shall also be used in cooking to enhance nutritional value of diet and reduce LDL cholesterol naturally. Cayenne pepper, black pepper powder, clove powder and fenugreek seeds too are good for maintaining fat metabolism higher in body and healthy lipid profiles.
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