Many research studies have scientifically proven that high cholesterol levels can be brought down to bare minimum levels by incorporating some healthy lifestyle changes. According to several research studies cholesterol lowering medicines can be completely avoided if we make some lifestyle changes and changes in our food preferences. Therefore, when such authentic and proven home remedies are available at your disposal, like the ones given below, then you should not think of any other alternative. All you need to do to get rid of your excess cholesterol is this: read the following home remedies, adopt and implement them to see the outcome.
Control Your Diet
If you have high cholesterol, then it is mandatory for you to check your diet and eating habits as it is a known fact that more than 80% of the cholesterol needed for the body is produced by the liver, the remaining cholesterol comes from the food we eat. When we start consuming high cholesterol containing food, then the excess cholesterol becomes harmful for the body. Therefore, you must stop eating high cholesterol containing foods like meat, eggs, fast food, coconut oil, butter, cheese, coconut butter and fortified meat products. In addition to this, you should also avoid eating the fats that are solid at room temperature.
Avoid canned food products, sugar rich food products like pastries, ice cream, and soft drinks and beverages rich in artificial sweeteners like aspartame, saccharine, etc. The other bakery items to avoid include cakes, burgers, pizzas and fortified, fermented food products and processed food products.
Healthy fats like monounsaturated fatty acids and polyunsaturated fatty acids are really good fats as they help in improving the levels of HDL cholesterol, the good one. These fatty acids helps in scavenging the bad cholesterol from the plaque by breaking it from inside the walls of the arteries and releasing it back in the blood, where it is carried to the liver and ultimately gets out of the body. These omega 3 and omega 6 fatty acids are also essential for proper brain and nerve function. The foods that are rich in these fatty acids include olive oil, almonds, walnuts, sesame oil, fish, flax seed oil and sea foods. Eat fiber rich diet like nuts, grains, cereals whole wheat, whole rice and all different types of fruits and vegetables. Eat raw or cooked fenugreek seeds and leaves. It has amazing health benefits.
In a nutshell, if you want better health with good and perfect cholesterol profile, then you should include all green vegetables, fruits and plant products in your diet and avoid all animal products and meat in your diet except all sea foods and their products like omega 3 fatty acids. Try to incorporate healthy fiber rich diet like grains, cereals, whole grains, whole wheat, whole rice, fruits and vegetables and if possible eat fenugreek leaves or cooked fenugreek or raw fenugreek seeds and leaves. It has got amazing cholesterol lowering properties.
Make it a habit to exercise regularly whether it is a few work outs at the gym or a few sessions of cycling, brisk walking or swimming just incorporate them in your routine. Minimize using lifts and prefer staircases at your workplace or at shopping malls and on every occasion when you need them. Never ever forget to begin your day with the preferred exercise routine of yours like yoga, meditation, walking, jogging or any other form of exercise you know better. Several research studies have shown prominent healthy outcomes of regular exercise in the form of controlling, preventing and curing several diseases because regular exercise boost immunity and makes an individual both physically and mentally healthy. Therefore, any form of exercise is essential in not only regulating cholesterol metabolism, but also controlling its levels in the body.
Adopt Weight Control Measures
A healthy body weight is very crucial for better health as it improves overall health of an individual. Many research studies have shown that over-weight and obese individuals have high risk of getting high cholesterol and susceptibility to many diseases like diabetes, heart problems, high blood pressure and various other diseases. If you are obese with high cholesterol, the best you can do to control your cholesterol levels is monitoring your weight by implementing different measures like walking, jogging, exercise, consuming fat-free diet; lowering carbohydrates intake, etc.
Stick to Your Regimen
Whatever control measures and strategies you have incorporated in your health plan, just abide by the healthy regimen. Let it be regular exercise, health checkup, and controlled-diet or knowing your cholesterol levels, include them all in your regimen.
Count Your Calories
Even if you are on strict diet regimen that include fat-free foods and cholesterol free foods, you can’t assume yourself to be completely safe because the excess calories you take assuming they are safe will add up to increase your fat levels in your body, and eventually to your cholesterol levels as well. Therefore, counting on your calories and curtailing the excess levels when you feel you have surpassed the maximum limits, will definitely help control your bad cholesterol and triglycerides levels in your body.
Include Herbs in Your Diet
According to some research studies, there are some potential herbs that had shown promising results when they were used to treat high cholesterol levels in a limited population study. Among them a few like garlic, fenugreek, policosanol and guggul are prominent, and garlic use has shown encouraging outcomes. Therefore, include garlic as raw or cooked in your diet or else chew a few cloves of garlic early in the morning and also in the evening. If you find it difficult to use raw garlic, use cooked garlic cloves.
Drink Green Tea
Green tea has got exceptional health benefits because it is known as the powerhouse of antioxidants and these are potent agents that not only keep the body healthy but also delay ageing. The antioxidants of green tea have scientifically shown to decrease the levels of bad cholesterol and help to increase good cholesterol levels.