When we think of cholesterol, heart attacks, strokes and other cardiovascular diseases naturally comes to our mind. Cholesterol, which is a lipid produced by the liver that helps us in performing various body functions, is present in every cell of our body.
When it is present in right quantity, it performs a number of functions like maintaining our cell membranes and production of hormones secreted by the adrenal glands, secretion of sex hormones, bile production, insulation of nerve fibers, metabolism of fat soluble vitamins, etc. However, when the presence of cholesterol is more than normal, it can be risky for the health of our heart and lead to many cardiovascular diseases and disorders like heart attacks, atherosclerosis or narrowing of the arteries, chest pain, coronary heart diseases, etc.
But the good thing is that the level of cholesterol in our blood can be kept under control. There are some excellent natural remedies along with some changes in lifestyle like healthy eating, exercise and weight management that goes a long way in keeping high cholesterol level at bay.
Garlic is not only a popular culinary herb, but is also known for its therapeutic and medicinal properties. The chemical called allicin present in it helps in lowering the level of cholesterol in blood, apart from killing harmful bacteria and fungi.Garlic is most effective when it is taken in raw form, especially one clove of garlic every morning, empty stomach. However, it should be avoided before undergoing any surgery, due to its blood thinning properties.
Dietary fiber found in vegetables, unrefined grains, fruits, etc. helps in lowering the level of cholesterol. Moreover, soluble fiber found in food like oatmeal, citrus fruits, psyllium, barley, etc. easily gets dissolved in water to form a gel-like substance that helps in lowering the level of cholesterol in blood. Both soluble as well as insoluble fibers regulates the cholesterol level by lowering low-density lipoprotein or bad cholesterols.
Soybean is a low fat diet which is not only inexpensive, but is also full of vital nutrients. It is rich in calcium, potassium, manganese, multi-vitamins, iron, protein, etc. which helps in reducing the risk of coronary heart diseases.Soybeans works on high cholesterol by lowering the level of LDL cholesterol and triglycerides. It can be consumed in the form of soy milk, tofu, soy chunks, etc.
Food rich in Omega-3 fatty acids help in reducing the level of cholesterol by controlling the production of LDL cholesterol and triglycerides by the liver. It consists of blood thinning properties along with the ability to reduce the growth of plaque in arteries that clogs the blood vessels.
Some rich sources of omega-3 fatty acids are sea food like trout, herring, tuna, salmon, mackerel and sardines. The vegetarians can depend on fresh fruits and vegetables, olive oil, garlic, whole grains, etc.
Exercise helps in weight management which in turn, helps in lowering the level of cholesterol. This is so because overweight or obesity increases the amount of low-density lipoprotein or LDL which can be co-related with heart diseases. In other words, exercise helps in increasing the level of good cholesterol (HDL) and lowering bad cholesterol (LDH).According to a research conducted the Duke University Medical Center, intense and vigorous exercise is more effective in lowering the cholesterol level in blood, as compared to moderate exercise.
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