I know that you have been struggling to reduce cholesterol and also we only need a certain amount of good cholesterol to function in our physical activities. But high levels of bad cholesterol would definitely cause some sorts of trouble.
Yes, it increases the risk of heart disease and stroke.
Sometimes it is obvious that diet plans fail to provide significant results to lower bad cholesterol levels. But it doesn’t mean that diet won’t work, it works but you need other plans which will give you extra relief and hope.
Here in this article, I’ll share some amazing tips and methods that will help in reducing the cholesterol level.
10 Healthy Tips to Reduce Cholesterol in 30 day
1. Eat OMEGA 3 oils.
2. Use more fibrous foods in your diet.
3. Eat plenty of fruits, especially oranges like citrus.
4. Vegetables that are fibrous dissolvings like okra, brinjal, turnip, and sweet potato are especially beneficial to reduce cholesterol.
5. Millet binds cholesterol in the intestines, thereby inhibiting its absorption.
6. Eating dry fruits daily reduces cholesterol levels by 5% on average.
7. Include whole grains in your daily diet.
8. Drink plenty of water.
9. Avoid caffeine.
10. And stop drinking (Alcohol) to reduce cholesterol.
Before talking about more healthy ways like superfoods, yoga and exercises to reduce cholesterol in 30 days naturally, it is important to know what cholesterol is?
What is Cholesterol?
Cholesterol is a type of fatty substance produced by the liver. It plays an important role in the formation of cell walls, protective systems for nervous systems, and hormones. It combines with protein to form lipoprotein, which prevents fat from dissolving in the blood.
There are 2 types of cholesterol in our body –
- HDL (high-density lipoprotein), also known as good cholesterol.
- LDL (low-density lipoprotein), also known as bad cholesterol.
HDL i.e. good cholesterol is very light and it takes away the fat stored in blood vessels.
LDL i.e. Bad cholesterol is more viscous and thick. If it is high, then it accumulates on the walls of blood vessels and artery, which prevents blood flow. This increase can cause problems such as heart attack, high blood pressure, and obesity.
A blood test called a lipid profile is done to check for cholesterol. Total cholesterol in a healthy person’s body should be less than 200 mg/dl, HDL more than 60 mg/dl and LDL less than 100 mg/dl.
Causes and symptoms of Cholesterol
The causes of an increase in blood cholesterol are divided into three parts.
- Continuous intake of fatty foods i.e. fatty foods.
- When the metabolic system cannot adequately exclude the amount of LDL from the blood, the level of LDL in the blood increases.
- The third condition is when the liver starts making cholesterol in excess.
If the above reasons are kept under control, then the problem of high cholesterol will not arise.
As far as the symptoms are concerned, its main symptoms are fatigue, weakness, difficulty in breathing, excessive sweating, chest pain, feeling of restlessness, etc.
How you can control Cholesterol
Cholesterol levels depend on many factors. Some can be controlled and some cannot.
- Balance your diet: Take limited amounts of fatty foods: milk, cheese.
The fat that increases LDL: dairy products, roasted, fried and processed foods.
The fat that increases LDL and decreases HDL: fried and processed foods.
Non-vegetarian food has higher cholesterol and saturated fat than vegetarian food.
- Control your weight: Overweight increases LDL and lowers HDL and increases cholesterol levels. LDL is called bad cholesterol and HDL is called good cholesterol.
- Exercise: Exercise is very important. Avoid the lifestyle of sitting.
- Genetic factors: High cholesterol also exists in the family for genetic reasons.
- Age Gender: HDL in males is lower than in females since adolescence. LDL mostly increases with age in both women and men. By the age of 55, LDL in women is lower than men, but after 55, the level of LDL starts to increase in women.
Other diseases caused by high Cholesterol
- High blood pressure
- Kidney problems
- Liver problem
- Heart trouble
8 Super Foods that help you to Reduce Cholesterol in 30 days
Increasing cholesterol can be controlled if certain things are included in the diet in a conscious manner:
1. Dry Fruits
The fiber, omega-3 fatty acids, and vitamins found in almonds, walnuts, and pistachios are helpful in reducing bad cholesterol and increasing good cholesterol. The fiber in them makes the stomach feel full longer. This prevents a person from consuming harmful fatty snacks.
How much to eat: 5 to 10 grains per day.
Keep in mind: Do not consume roasted and salty nuts in ghee-oil. This may cause high blood pressure problems. Soaking almond-walnuts in water proves to be more beneficial. Soaking almond in water reduces the fat present in almond-walnuts and increases the amount of vitamin E in them. Avoid using walnuts if you are allergic to walnuts. People who do not do manual labor, do not eat almonds in plenty. This can increase obesity.
Many enzymes are found in garlic, which is helpful in reducing LDL cholesterol. According to research conducted by scientists, regular intake of garlic can reduce LDL cholesterol levels by 9 to 15 percent and also helps in controls high blood pressure.
How to eat: Peeling two garlic cloves per day is beneficial for health.
Keep in mind: It is better to eat raw garlic on an empty stomach in the morning instead of garlic supplements sold in the market if you want to take advantage of the beneficial elements of garlic. Some people are allergic to it. Do not eat garlic if there is such an allergic problem.
There is a thick sticky element called beta-glucan found in oats that cleanses our intestines and relieves constipation. Because of this, bad cholesterol is not absorbed in the body. Studies have been proved by scientists that if oats are consumed regularly for three months, it can reduce cholesterol levels by up to 5 percent.
How much to eat: A healthy body needs around 3 grams of beta-glucan every day. If one bowl of oats or 2 slices of oats bread is consumed daily, then our body gets enough amount of beta-glucan.
Keep in mind: The fiber and beta-glucan present in oats swell in the stomach. This may cause some people to have gas problems. Therefore, people whose digestive power is weak, they should avoid it. People with lactose intensity (milk allergy) should consume salty oats.
4. Soybeans and Pulses
Soybeans, pulses and sprouted grains help the liver to excrete the LDL cholesterol present in the blood. They are also important in boosting good cholesterol.
How to eat: A healthy person needs 18 grams of fiber per day. For this, a bowl of lentils and a bowl of fibrous vegetables (beans, okra, and spinach) alternately with sprouts is sufficient. According to experts, two things made from soybean must be consumed daily. With this, the level of bad cholesterol can be decreased by 5%. For this, a bowl of boiled soybean, soy milk, curd or tofu can be consumed.
Keep in mind: The protein present in pulses and soybeans is harmful to people suffering from the uric acid problem. If you have such a problem, then you should consume these things in limited quantities.
All citrus fruits, including lime, contain some soluble fiber that prevents bad cholesterol from entering the bloodstream in the stomach. Also, citrus fruits contain vitamin C which helps to cleanse the blood vessels. In this way, bad cholesterol is released from the body through the digestive system. Citrus fruits also contain enzymes, which help in reducing cholesterol by speeding up the process of metabolism.
How much to eat: Take a lemon juice in the morning on an empty stomach with lukewarm water.
Keep in mind: Grapefruit is very helpful in reducing bad cholesterol. So some people also include it in their diet, but if you are already taking some medicines, then please consult a doctor before including it in your diet as it will have a very fast chemical reaction with some medicines. , which can also cause problems such as heart attack and stroke.
6. Olive oil
The monounsaturated fat present in it helps in stabilizing cholesterol levels. Olive oil makes the walls of the artery strong, reduces the risk of heart disease and helps to controls high blood pressure and sugar levels. Research has proved that if you eat food made in olive oil continuously for six weeks, it can reduce cholesterol level by 8 percent.
Keep in mind: Virgin olive oil for cooking and extra virgin olive oil should be used for salad dressing. Some people are also allergic to it, if such a problem, then Flex Seed or Rice Bran Oil can be taken instead. Olive oil controls high blood pressure and sugar, but its high intake greatly reduces both levels.
Fish intake also plays an important role in cholesterol control. Actually, there are some fish in which omega 3 is found in abundance. Due to which the level of cholesterol in the body is always under control.
Turmeric also acts as a panacea in cholesterol problems. That’s why people who have high cholesterol. They should use turmeric more in food.
Yoga to reduce Cholesterol
Yoga reduces cholesterol by curing the subjects related to it. Regular practice of asanas as well as pranayama, meditation and a balanced diet increase HDL and decrease LDL.
- Reduces stress hormones.
- Stimulates endocrine which helps in reducing weight.
- Stretches and massages the stomach nerves. So that they work well and reduce harmful cholesterol.
- Toxins and waste matter are removed from the body.
- Chakrasana massages the abdominal organs and cures digestion.
- It is helpful in relieving constipation.
- It improves liver function, which is helpful in reducing excess fat and cholesterol.
- It helps reduce fat from the abdomen, thigh, waist, and hips.
- Shalabhasana causes abdominal cramping and stimulation in the abdominal organs.
- It is helpful in relieving constipation. Regular bowel movements can reduce cholesterol.
- Stimulates the abdominal organs.
- Improves digestion.
- It allows the endocrine system to function.
- It stimulates the liver and kidneys.
- It helps in reducing obesity.
- Reduces fat around the abdomen.
- This asana massages the abdominal organs.
- Stimulates the liver.
- It is helpful in removing indigestion.
You will find the benefits of the regular practice of these yoga asanas in some time. Pranayama, an important part of yoga with it, is breathing with reflexes. You will be amazed to see the power inside and outside the breath.
Pranayama to lower Cholesterol
Kapalbhati Pranayama (Skull shining breathing technique)
- Increases metabolism which accelerates the fat reduction process.
- It increases the functioning of organs.
- Increases digestive power.
End yoga practice by doing asana and pranayama followed by meditation. Through meditation, the body is relaxed and the mind is relaxed.
To reduce the amount of cholesterol, it is necessary to take care of your diet with yoga.
Many people get sad that their cholesterol level has increased. There is no need to be discouraged. Yoga can play an important role in balancing and regulating your HDL and LDL levels. Also, it is helpful in keeping you more energetic and positive and also has no side effects. You just have to be regular in your practice and do it with full enthusiasm.
What to avoid during high cholesterol
1. First of all, you should avoid fried things
Things like French fries, fried chicken, chips are high in cholesterol. Hydrogenated oil is used to make these things. Which is full of harmful fat. As a result, the amount of bad cholesterol (LDL) in the body increases. So avoid them as much as possible.
2. Avoid sweet things
You should start avoiding sweet things like ice cream, chocolates, cakes, pastries or any other things that include a high amount of sugar. Studies have found a correlation between sugar and bad cholesterol. Excess sugar reduces the good cholesterol level (HDL) and the amount of triglyceride in the body increases. Eating these sweet things with a soft drink increases the weight and finally, the bad cholesterol level in the body starts increasing.
3. Do not eat egg yolk
If the cholesterol level in your body has increased or is on the danger mark, do not eat egg yolk or eat limited quantity. If you eat the yolk, then also compensate it by exercising to balance the cholesterol level. You are advised to eat at least 3 egg yolks a week. But in terms of cholesterol, it is better that you ignore only the yolk and eat only the white part of the egg.
4. No friendship with butter
We have a habit of adding butter to almost everything in breakfast like bread toast, sandwiches, popcorn, pav bhaji. But remember, butter is rich in saturated fat and cholesterol. Instead, we will say that you choose peanut butter or another healthy alternative. Keep in mind that anything in which the milk content is more than 1%, you should avoid consuming it.
5. Say no to red meat
Lamb, mutton, and pork have higher cholesterol and saturated fat than other meats. It is even more harmful to people affected by high cholesterol and heart disease. If you want to eat, then you should eat boiled, roasted chicken or fish instead, which will fulfill the need for omega-3 fatty acids and your cholesterol will also remain in the right range.
6. Coconut and coconut products are also not good
If your cholesterol is high, then you should not eat coconut oil or other things made from coconut. Both coconut and palm oil has saturated fat. To reduce the bad cholesterol level, you have to choose other healthy options instead.
7. Refined grains are not made for you
There is a lot of carbohydrate in refined grains or flour, which can damage your good cholesterol (HDL). Avoid eating things like white bread, pasta. Instead of this, you should eat bread or bread made of multigrain or whole grains.
FAQs on How to reduce cholesterol in 30 days
What is the best drink to lower cholesterol?
Best drinks to lower cholesterol: Green tea, Tart cherry juice, all citrus fruits juice, lemon juice, and cranberry juice.
Which exercise is best to reduce cholesterol?
Swimming is likely the most healthy and active exercise you can do. It is discovered that swimming improves body weight, body fat distribution, and LDL cholesterol levels. You can also do running, and Bicycling.
What is a dangerous level of cholesterol?
Total cholesterol levels under 200 milligrams for each deciliter (mg/dL) are viewed as good for adults. cholesterol levels somewhere in the range of 200 and 239 mg/dL are viewed as problematic high and a reading of 240 mg/dL or more is viewed as high cholesterol. LDL cholesterol (bad cholesterol) levels should be under 100 mg/dL.
Does stress cause high cholesterol?
There is convincing proof that your level of stress can cause an increase in bad cholesterol in a roundabout way. For instance, one examination found that stress is strongly connected to having less wholesome dietary habits, a higher body weight, and a less healthy eating routine, which are all recognized risk factors for high cholesterol.
Does sugar raise cholesterol?
Intake of excess sugar can cause obesity, diabetes, and different conditions connected to heart disease, and now new research associates it to harmful cholesterol and triglyceride levels. People who ate the most included sugar had the least HDL or good cholesterol, and high blood triglyceride levels.
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