Millions all over the world are plagued by heart diseases. The main culprit is high cholesterol level in the cardiovascular system. This problem can be genetic in some people. For others, it's a consequence of the lifestyle that they lead. Either ways, there are many ways to reduce cholesterol levels. To do this without the help of medication, one has to make strict changes in one's lifestyle.
Before we begin, it is important that we know what exactly cholesterol is. It is a type of fat or lipid that is present in our blood, called lipoproteins. Not all cholesterol is bad; however, low-density lipoproteins are bad for us, as they lead to the build-up of plaque in the arteries. This results in clogged arteries causing various cardiovascular diseases. To bring down the cholesterol level naturally, we need to make some changes in the way we live.
The first and the foremost thing that a person needs to do is lose extra weight. Obesity is the root cause of more than half the illnesses in the world. It causes high blood pressure and reduces the life expectancy of a person by almost half. One must eat healthy and live healthy. Therefore, by reducing body weight, considerable difference can be made to the cholesterol levels.
You may not be obese, but still have high cholesterol due to genetic reasons. Follow a healthy diet by avoiding high cholesterol foods. One should increase the intake of cholesterol lowering foods. Food items like flax seeds, almonds, oatmeal, and garlic are a must in the diet. They help reduce cholesterol levels naturally. You must cut out trans fats from your diet and opt for healthy fats. Taking health supplements like omega-3 essential fatty acids, etc., can also help a lot. Include lots of fruits and vegetables in your diet. As far as possible, try to avoid commercially prepared food items. The key is to consume high soluble fiber.
The key to a healthy lifestyle is regular exercise. Even a 30-minute walk is enough to kick-start your metabolism. The idea is to get enough aerobic and cardiac workouts. You can swim, walk or cycle. If you have a tight schedule and you can't squeeze in a workout, simple changes in your daily routine can help. For instance, take the stairs instead of the elevator. If your workplace is near, walk to work. Even if you have to go to a store nearby, just walk to the store. By exercising, not only will you reduce your weight but also deal with stress, which is another factor that triggers heart ailments.
Aside from the above factors, one must look into one's habits, to see how they affect one's lifestyle. One of the ways is to quit smoking and reduce alcohol consumption. One must deal with stress, as it is a silent killer. Exercise and meditation can work wonders to reduce stress. Make sure that you take out time for yourself at least for 15 minutes in a day.
Lowering cholesterol levels is not that difficult―one just has to make a commitment for health to oneself. One of the best ways is to change your diet and lifestyle by exercising, and avoid activities that are bad for your health.