A common misunderstanding about cholesterol is that it’s bad. This isn’t true as the body requires cholesterol, so that cells, hormones, and nerves function properly. The bad thing is when cholesterol builds up in the walls of the arteries (plaque) and this decreases blood flow in the important areas of the body. Long-term accumulation of plaque hikes up the risk of stroke and heart attack.
Cholesterol should be kept in equilibrium, but most of our diets consist of refined carbohydrates and hydrogenated fats, which lead to imbalance and high risk of chronic diseases. If your total cholesterol is 200 to 239 mg/dL (borderline high) or at least 240 mg/dL (high), it is important to take the necessary steps to reduce cholesterol. Here are easy ways to help you decrease your cholesterol levels naturally and quickly:
1. Eat the right foods.
The following can help reduce your low density lipoproteins (LDL) or bad cholesterol, while increasing high denseness lipoproteins (HDL) or the nice cholesterol:
- Omega 3s
- Foods rich in soluble fiber
- Olive oil
- Herbs like turmeric, basil, and rosemary
- Garlic and onions
You can even try some green juices that will assist control your cholesterol levels
2. Avoid some foods.
Some foods and beverages raise cholesterol, including:
- Sophisticated carbs and sugar
- Hydrogenated fats like vegetable oils
- Trans fats
3. Exercise regularly.
You can decrease your cholesterol levels rapidly simply by exercising. The very best exercises are weight and burst training. Both which can help raise the hgh or HIGH, which can result in lower LDL cholesterol and increased HDL cholesterol.
4. Use essential oils.
There are crucial oils that are excellent for lowering cholesterol levels. The first is lavender gas, which can lessen psychological stress – a common reason behind raised chlesterol. Rosemary essential oil is also helpful in reducing cholesterol because of its antioxidant properties and it is also supportive to the cardiovascular system. Cypress oil is also used to lowering cholesterol and can help in improving circulation.
5. Stop smoking.
For those who are smoking, it’s time to stop. The benefits don’t end at improving your HDL cholesterol levels. With just 20 minutes of stopping your bad habit, both the heart rate and blood pressure decrease. In just one year, your cardiovascular disease risk reduces up to 50% in comparison to smokers. In 15 years, your cardiovascular disease risk is the same as that of a person who never smoked.
Sometimes, changes in lifestyle aren’t enough. You should pay attention to what your physician tells you, particularly if it involves taking your medications. It’s important, however, to keep eating well and working out to consider your progress even more.