An increased risk of heart disease is associated with high cholesterol. By lowering your cholesterol levels, you can protect yourself from future heart-related issues. Continue reading to find out how to lower your body's levels of harmful cholesterol and safeguard your heart.
The cells in your body require cholesterol, an important fat. All cholesterol is not harmful.
'Bad' low-density lipoprotein (LDL) cholesterol levels are really managed and controlled by 'good' high-density lipoprotein (HDL) cholesterol. Additionally, HDL supports the blood vessel's inner walls and keeps them strong, reducing your risk of heart disease and heart attacks.
You may improve your HDL levels and lower your LDL levels in your blood without taking any medication by making some simple dietary and lifestyle modifications. Over time, tiny adjustments frequently have a significant impact.
You won't need to rely primarily on drugs that could cause adverse effects like muscle soreness, memory loss, and raised liver enzymes once your cholesterol is back on track.
It’s about time you made the healthy choice.
Here are 8 ways you can reduce your bad cholesterol level without medication
Method 1: Use Oatmeal
An average adult should aim for at least 30 grams of fiber each day. Including foods rich in dietary fiber in your diet can help you do just that. Old-fashioned oatmeal is a great source of soluble fiber. Soluble fiber can be easily digested by your body, as opposed to insoluble fiber.
Once digested, the soluble fiber binds to the cholesterol and prevents it from getting absorbed into the bloodstream. This helps lower the LDL level in your blood.
- Eat 1 to 2 bowls of cooked oatmeal each day to bring about a significant change in your cholesterol levels over time.
- To make it more appetizing, you can add fresh fruits and nuts as well.
Method 2: Use Garlic
Garlic can help you significantly lower your LDL level. It prevents cholesterol from sticking to the artery walls, which prevents clogging of the arteries. It also prevents blood clots and reduces high blood pressure.
The best results come from consuming garlic raw and fresh.
- Eating 2 to 4 cloves of raw garlic each day may produce significant results over time.
- If that’s not possible, include 5 to 7 cloves in your daily meals.
- You can use them as seasoning or add them to any sauce or dish.
- Garlic can also be consumed in the form of tablets, capsules, extract or powder, depending on your preference or whichever is available in your nearby stores.
Always check with your doctor before beginning any supplement regimen.
Method 3: Use Cinnamon
Cinnamon doesn’t just make your desserts tasty, it can also help improve your bad cholesterol levels. Cinnamon can cut down the cholesterol in your system by 18 percent, according to one study. It can also lower your blood sugar levels.
While cinnamon alone will not control your cholesterol, including a healthy dose of this spice in your diet can help you manage it.
Cinnamon tea is a great way to enjoy this spice.
Things you’ll need:
- Cinnamon sticks
- Water – 1 cup
Step 1. Bring cinnamon sticks and water to a boil
- Pour 1 cup of water into a pan and add some cinnamon sticks to it.
- Bring the water to a boil, then let it simmer on low for about 3 minutes.
Cinnamon is available in the market in the form of sticks or powder. You can use either to make cinnamon tea. If using cinnamon powder, use 1 teaspoon per cup of water.
Step 2. Strain and drink the cinnamon tea
- Strain the cinnamon tea into a glass, through a strainer.
- You can drink the cinnamon tea while it’s still warm or let it cool first.
- A dash of honey may be added to improve the taste.
You can also add cinnamon to your diet by sprinkling a little cinnamon powder over your tea, coffee or cereal.
Method 4: Use Coriander
Coriander seeds are the seeds of the much loved cilantro herb. This spice can be used in whole or powdered form. It is generally used in curries and masalas.
This aromatic spice not only adds aroma and flavor to your dishes, it can also help improve your cholesterol levels. Coriander increases the level of the good HDL cholesterol and brings down the level of the bad LDL cholesterol.
Things you’ll need:
- Coriander seeds – 1 tablespoon
- Water – 1 cup
Step 1. Boil coriander seeds in water
- Add 1 cup of water along with 1 tablespoon of coriander seeds to a pan.
- Bring the water to a boil, then let it simmer on low for about 3 minutes.
If coriander is only available in powder form in the stores near you, you can make this tea using 2 teaspoons of coriander powder for each cup of water.
Step 2. Strain and drink the coriander tea
- Strain the coriander tea through a strainer.
- Your cup of coriander tea is ready.
Drink this once or twice a day.
You can also incorporate coriander, whole seeds or powdered, into your cooking to include it in your diet.
Method 5: Use Onions
Onions, especially red onions, have proven to be a worthy adversary to cholesterol. Quercetin, a healthy flavonoid found in the outer skin of the onions, is what balances cholesterol levels. While cooking doesn’t destroy quercetin, it may leach into the cooking liquid. Thus, consuming raw onions is best for lowering cholesterol.
If you don’t fancy chewing on this sharp-tasting, crunchy vegetable, drinking onion juice as a tonic is a good option.
Things you’ll need:
- Onion, peeled and quartered – 1 medium-sized
- Honey
Step 1. Puree the onion
Puree 1 peeled and quartered, medium-sized onion in a blender.
- Fold a cheesecloth into a double layer and arrange it over a bowl.
- Spoon the pureed onion onto the cheesecloth.
- Bundle up the cheesecloth and squeeze out the juice.
Step 3. Add honey and consume
- Mix an equal amount of honey into the onion juice to make it more beneficial and add a little flavor.
Drink this daily on a regular basis to make an impact on your cholesterol levels.
Method 6: Use Red Yeast Rice
Consumed for centuries as food as well as medicine in China, red yeast rice is prepared by fermenting a type of yeast over red rice. In Chinese medicine, it has been known to lower cholesterol as well as improve circulation.
Red yeast rice contains some chemicals that somewhat mimic the effect of the statin medications that doctors often prescribe to reduce high levels of LDL cholesterol.
You can get red yeast rice in tablet form at any good drug store or order it online.
- The standardized dosage for an adult is 600 mg taken 2 to 4 times a day.
Always check with your doctor before beginning a supplement regimen.
Note: Red yeast rice should not be consumed by people below 20 years of age, pregnant or breastfeeding women, or people with liver problems or kidney disease.
Method 7: Use Apple Cider Vinegar (ACV)
Apple cider vinegar (ACV) is probably one of the most ancient household remedies still used today. An effective remedy for anything from sniffles and infections to aches and cramps, apple cider vinegar is almost a miracle ingredient. Now, you can also use it to manage your cholesterol levels.
Various animal studies have proven that apple cider vinegar not only lowers LDL levels, but also reduces high blood pressure. While consuming apple cider vinegar, you don’t need to worry about any extra calories either.
Things you’ll need:
- Apple cider vinegar – 1 to 2 tablespoons
- Warm water – 1 cup
Single-Step Treatment: Drink diluted apple cider vinegar
- Pour 1 cup of warm water into a glass.
- Thoroughly mix in 1 to 2 tablespoons of ACV.
- Drink the ACV water daily to manage your cholesterol.
Do this on a regular basis.
Method 8: Use Exercise
Everyone knows that exercise is good for a healthy body and heart. It is the manner in which it keeps your heart healthy that’s interesting.
Maintaining a healthy weight and burning off excess fat is one effect brought about by exercise. But exercising can also help significantly reduce your overall cholesterol levels, especially the bad LDL cholesterol.
Exercising helps move the cholesterol from the bloodstream and the walls of the blood vessels to the liver, where it is either excreted or converted into bile to aid digestion. Thus, exercise helps your body naturally use up or expel the cholesterol. This in turn reduces your risk of cholesterol-related cardiovascular and heart problems.
- To achieve significant results, engage in rigorous exercise for 30 minutes daily.
- Vary your workouts with a variety of aerobic exercises that will get your heart pumping, such as running, jogging, cycling, swimming, sports, aerobics classes or even energetic dancing.
Tips:
- Include foods rich in soluble fiber in your diet like oat bran, barley, flaxseeds, Brussels sprouts, beans, prunes, apples, carrots, pears and avocados.
- Eliminate trans fats from your diet, as they raise bad LDL cholesterol and lower the good HDL cholesterol levels and put you at greater risk of strokes and heart disease. Avoid trans fats by steering clear of fried, greasy or baked foods like cakes, cookies and frozen pizza.
- Eat a handful of nuts of your choice daily. All nuts contain sterols that can help manage your cholesterol levels.
- Consuming fish oil and oily fish can also help you boost your good cholesterol.
- Prefer lean meats over red meat for your protein intake. Legumes are also a healthy alternative.
- Spices like curcumin, ginger and black pepper can prove beneficial in maintaining your cholesterol levels as well.
- Avoiding smoking, maintaining a healthy weight and drinking alcohol only in moderation can help raise your good HDL cholesterol level.
- Stress and anxiety can boost your LDL cholesterol. Yoga and meditation can help you keep your stress and anxiety in check. You can also engage in laughter therapy to boost your HDL level.
- A high level of bad cholesterol is only one factor that can lead to heart disease. Diabetes, smoking, high blood pressure and obesity are some other potential causes of heart disease that you shouldn’t ignore.
Summary of How to Reduce Your Bad Cholesterol Without Medication:
