Reduce Cholesterol Naturally

Cholesterol is a fatty, steroid substance, synthesized by the liver. It is present in each and every cell of the body and plays a major role in production of vitamin D, hormones and bile juices. Being a water repelling compound, cholesterol is not dissolved in the bloodstream, but transported to various cells with the help of lipoproteins. According to the chemical nature of lipoproteins, there are two types of cholesterol - low-density lipoprotein (LDL) or bad cholesterol and high-density lipoprotein (HDL) or good cholesterol. The former carries cholesterol from the liver to the body tissues; whereas the latter collects cholesterol from the body cells and transports it back to the liver.

The cholesterol level in the body is measured by conducting blood tests. The normal cholesterol level should be below 6 mmol/liter (millimoles per liter). Maintaining a recommended amount of cholesterol is crucial for normal functioning of body metabolic activities. Excess cholesterol, if present, is deposited in the walls of the blood vessels resulting in narrowing of the arteries and formation of plaque. Thus, it is very important to lower cholesterol, so as to prevent the risk of cardiovascular diseases. Apart from therapeutic medication, there are certain ways to reduce cholesterol naturally that you can easily incorporate in your daily routine.

How to Reduce Cholesterol Naturally?

Though hypercholesterolemia or high cholesterol level is not actually a disease, it increases the risk factors of certain healthy conditions, particularly heart problems and stroke. As per medical experts, reducing cholesterol in patients with existing heart disease can lower the risk of cardiovascular death by about 31 percent and heart attack by about 34 percent. Effective natural methods to reduce cholesterol are as follows:

Check the Diet
The first and foremost thing is to check the regular food intake and frequency of servings. You can take 5-6 servings of whole grain foods and 2-3 servings of fresh fruits. Avoid food items that are enriched with high amounts of carbohydrates and fats. Foods that reduce cholesterol naturally are those containing soluble fiber such as oat, rye, barley, legumes, broccoli, apples and berries. While preparing fish, poultry and meat, make sure you remove excess fats and cook them with olive oil.

Regular Exercise
An effective way for lowering cholesterol naturally is to perform physical activities regularly. Exercising for 30 minutes daily is sufficient to reduce cholesterol level effectively. Walking, riding bicycle, swimming and climbing stairs are low activity exercises that you can practice for reducing cholesterol naturally. Nevertheless, prior to starting any exercise program, always discuss with the concerned physician in regards to the healthy physical activities that suit your current health condition.

Other Lifestyle Changes
Losing excess weight is another tip to lower cholesterol naturally. Weight loss can be achieved with proper diet and physical activity. Also, smoking is one of the severe risk factors that worsen the consequences of high cholesterol level. Hence, smoking cessation is a must follow tip to reduce the complications of high cholesterol. Another tip is to drink adequate amounts of water and low fat liquid diets, so as to keep the body hydrated and energized.

Herbal Remedies
Some herbs and vegetables are known to reduce the cholesterol level of the body. One such vegetable is artichoke leaf that controls the synthesis of cholesterol by the liver and other body cells. However, more clinical trials are required to be done for the confirmation of this particular benefit. You can also find herbal supplements containing stanols and sterols for reducing cholesterol levels. Administration of these supplements should be done with strict medical supervision.

Thus, we have seen making healthy lifestyle changes is the most effective way to reduce cholesterol naturally. The major advantage of lowering cholesterol by these natural means is free of the unusual side effects that are most likely to result from therapeutic medicines.