Having high cholesterol can put you at risk for heart disease, stroke, and other serious health issues. Fortunately, there are some natural ways to lower your cholesterol that are safe and effective. In this article, we’ll provide you with tips on how to reduce it naturally by making simple lifestyle changes as well as how to incorporate exercise into your routine.
Major Types Of Cholesterol
Before we jump into how to lower cholesterol naturally, it’s important to know the main types. There are two main types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL is known as “bad” cholesterol because it can build up on the walls of your arteries and block blood flow. HDL is known as “good” cholesterol because it helps remove excess LDL from your body.
Symptoms:
Here are the major symptoms:
- High cholesterol levels in the blood
- Fatigue
- Poor circulation
- Difficulty sleeping
- Weight gain
- Joint and muscle pain
- Heart Pain
- Aching Pain
- Stomach Distension
How To Lower Cholesterol Naturally?
Here are some tips to help you understand how to lower it naturally:
Eat a healthy diet
Eating a nutritious and balanced diet is key to lowering your this health condition. Focus on eating foods that are low in saturated and trans fat, such as fruits, vegetables, whole grains, fish, nuts, and legumes.
Increase fiber intake
Increasing your fiber intake can help reduce the levels of this health condition naturally. Aim for 25-35 grams of dietary fiber per day from sources such as oatmeal, beans, fruits, and vegetables.
Exercise regularly
Regular exercise is important for reducing cholesterol levels naturally. Aim for at least 30 minutes of physical activity per days such as walking, jogging, biking, or swimming.
Quit smoking
Smoking can increase your risk of heart disease and stroke by raising your cholesterol levels. If you smoke, quitting can help reduce your risk of cardiovascular disease.
Limit alcohol consumption
Excessive alcohol consumption can raise your bad cholesterol and triglycerides, which puts you at a higher risk for heart disease. To stay healthy, it’s important to limit how much you drink or abstain altogether if possible.
These are just a few tips on how to lower it naturally. Making small lifestyle changes can go a long way in helping you maintain healthy levels of LDL and HDL. So don’t wait, start making health-conscious decisions today!
Exercises That Will Help You
In addition to making dietary changes, exercise is also an important factor in how to lower it naturally. Here are some exercises that you can do at home or with a professional to help reduce your cholesterol levels:
1. Aerobic Exercise
Aerobic activities such as jogging, biking, swimming, and walking are great for reducing LDL and increasing HDL. Aim for 30 minutes of aerobic exercise per day, three to four times a week.
2. Resistance Training
Resistance training is an effective way to reduce LDL and raise HDL levels. Try adding weights, bands, or bodyweight exercises into your routine for the best results. Aim for two to three days of resistance training per week.
3. Yoga
Studies have shown that yoga can help reduce LDL levels while increasing HDL levels. Try adding some yoga into your routine for an overall healthy lifestyle.
By incorporating these exercises into your daily routine, you can naturally reduce it and improve your cardiovascular health. It’s important to speak with your doctor before starting any exercise program to make sure it’s safe for you.
Major Causes:
Finally, it’s important to understand the major causes of cholesterol. Too much saturated and Trans fat in your diet can increase your bad cholesterol levels, while lack of physical activity, smoking, and excessive alcohol consumption can also contribute to high cholesterol.
Eating a healthy diet and getting regular exercise are the best ways to naturally lower it. It’s important to speak with your doctor if you’re concerned about your levels, as medications such as statins may be necessary to help lower it.
By making small lifestyle changes, such as eating a nutritious diet and exercising regularly, you can naturally lower your cholesterol levels and improve your overall health. So don’t wait, start making these changes today!
Effects Of Cholesterol On Your Body
High cholesterol can have a negative impact on your overall health, as it can increase your risk of heart disease, stroke, and other cardiovascular problems. Too much cholesterol in the blood can cause plaque to build up in arteries, which can lead to blockages and restrict blood flow. This can increase the risk of heart attack, stroke, and other cardiovascular issues.
In addition to the physical effects, high cholesterol can also lead to psychological issues. Depression, anxiety, and low self-esteem.
FAQs
How can I reduce my cholesterol through dieting?
A healthy and balanced diet is one of the best ways to reduce it naturally. Eating plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats can help lower your bad cholesterol while increasing the good.
Does high cholesterol cause heart problems?
Yes, high cholesterol levels can increase your risk of heart problems. Too much cholesterol in your blood can cause plaque to build up in arteries and block the flow of blood, increasing your risk of heart attack and stroke. It’s important to speak with your doctor.
Why does exercise reduce it?
Exercise helps reduce it in a few different ways. First, aerobic exercise helps reduce LDL levels while increasing HDL levels. This can help improve your overall ratio. Resistance training can also help reduce LDL levels and increase HDL levels. Additionally, exercise helps burn fat, which can help lower your cholesterol levels.