Multiple Ways to Reduce Cholesterol in your Body – Foods with Low Fats
Body cholesterol has a very vital role in the metabolic activities. There are more tasks that it does than it is usually taken into account for. But the levels of cholesterol should be on the pinch of an optimum value, exceeding which leads to immense problems for our health. Unfortunately, today’s world has only to try to reduce cholesterol in all possible ways because all we are eating is strict fat. Let us explore more about cholesterol in our foods, what it does, and the best ways to lower cholesterol.
Though cholesterol is supplied by the food we take, the liver is responsible for the activity of releasing this cholesterol(both HDL and LDL) to body cells. Liver cells thus contain more cholesterol in their structure nearer to 30%. But no fraction of this cholesterol induces harm to our health.
Before knowing if there is any particular reason behind it and to find out better ways to lower cholesterol to save the body from risks, two important things should be understood.
- Is cholesterol completely bad?
- If not, What does cholesterol have to do with our bodies?
A clear answer to these questions will pave the best way to lower cholesterol, which is quite a problem for so many of us.
Is Cholesterol Completely Bad?
The immediate answer is for sure, No. Cholesterol has greater tasks to do in the body. Cholesterol is a type of lipid, which enhances digestion process by getting converted into protein. When the density of these lipids is high, cholesterol is all good to be present in the body. But with lower levels of lipids, deposits of starch alone are almost a life threat. The sugars unused in the body are the culprits of future heart attacks. The unhealthy eating pattern is what causes high cholesterol deposits in the body.
Usually, the good and healthy form of cholesterol is termed as HDL, High-Density Lipoprotein and the harmful one is called LDL, Low-Density Lipoprotein. One needs not feel sorrow by the health reports showing higher cholesterol. But in such scenario, you must observe the type of fat whether it is HDL or LDL.
What Role Does Cholesterol Play?
Cholesterol with high protein does a phenomenal work for the cells of the body at a fundamental level. Cholesterol takes a large part in the formation of cell tissues and cell membranes.
The cholesterol present in cells helps in a more important way. Cells are protected from the leakage of ions in them, which usually get the interaction from outside environment of the cell.
Cells can withstand over a wide range of temperature with the help of cholesterol, which modulates the fluidity of membranes.
Metabolism has a lot of things to do with cholesterol. Though it is assumed to be the useless residue of food that body retains after digestion, the good form of cholesterol has tremendous tasks to do for the health in an indirect way.
Every asset stated here addresses good cholesterol only. We should mandatorily reduce cholesterol of LDL type with no other chance.
We get many pieces of advice and home remedies to lower cholesterol naturally. We have gathered some of the best ways to reduce cholesterol which work for almost all of us.
Symptoms of High Cholesterol:
There are no particular symptoms of high cholesterol in general. But the cholesterol leads to severe damages as a sudden effect. It might be a rapid increment in blood pressure or sudden heart stroke. They aren’t so usual, but they have their time with uncontrollable intensity.
Some risk factors of having high bad cholesterol are overweight/obesity, high blood pressure.
If you are a smoke addict, you have more chances to get cholesterol threat. This is due to wastage of energy provided by nutrients in the body in protecting the damaged cells due to smoking.
All we could do is to check the blood cholesterol levels frequently by testing a sample of blood.
Both good and bad cholesterol added together should not exceed 240 mg per deciliter of blood volume if you are an adult. Children are generally not attacked by this problem unless they become obese due to heredity or abnormal food habits.
Although the symptoms of high cholesterol are hard to find out through physical condition, there are few health problems that may alarm you at a minor level.
- Problem in breathing
- Pain in chest, abdomen, jaw, back, and neck.
The above are some of the symptoms, which also show what causes high cholesterol that must be immediately treated for cure. These signs indicate artery failure in the near future.
Tips to Reduce Cholesterol:
Cholesterol is a problem of great importance, but its solutions are enormous. There are best home remedies for cholesterol through which you’ll find the quickest results. Here, we have got you some of the most important changes you need to make to reduce cholesterol in a natural way.
The foremost change you need to make is to switch to a healthy diet pattern. Searching for a diet to lower cholesterol isn’t that hard. We have recommended best foods to lower cholesterol down on the page.
Low cholesterol foods are anyway helpful for the body irrespective of the body condition. Try to eliminate intake of trans fats in your diet. They give lower HDL and increase the amount of LDL which is totally undesirable for heart’s health. A portion of trans fats can be found in the nutrition facts table of every food product.
Usually, trans fats are high in products like cookies, cakes.
Omega-3 fatty acids are one of the two essential fatty acids, omega-3, and omega-6 fats. They are the only two fatty acids that should be supplied to the body from food, which play a significant role in controlling hypertension, heart problems, and the bad cholesterol.
Walnuts, the salmon fish, are the popular omega-3 rich foods. Flaxseeds, tuna fish, white fish, and several other fishes contain good amounts of omega-3 fatty acids. They not only reduce cholesterol but also protect the cardiovascular system, cognitive abilities along with the process.
Protein and Fiber
Use whey protein, one of the two kinds, where the other type of protein is casein. Whey protein lowers LDL better; it promotes many dairy benefits for health.
Fiber should be soluble in the case of high cholesterol bodies. Eat more oats, beans, and all kinds of fruits for soluble fibers.
With the foods that lower cholesterol, you are all set to go with the home remedies that get a gradual control over the body’s capabilities to utilize the fats.
Change in food habits or following any diet to lower cholesterol, however, changes the way your body reacts to fats. But providing a moderate physical activity to the body does significantly reduce cholesterol in the body. Rather it is considered to be the best way to lower cholesterol.
Exercising can improve the High-Density Lipoprotein in the body with the metabolic activation. Here are some activities that can lower cholesterol naturally by making a routine.
- Try to be motivated all time to use your body replacing a machine’s assistance wherever it could be possible.
- Choose stairs in place of elevators, walk short distances by avoiding a vehicle, etc.
- Habituate swimming as a part of a daily exercise for the most effective
- Take an active walk after lunch; this enhances the digestion process to a greater extent.
- Joining a gym for fat loss is the easiest way of all, but to maintain regularity seems the toughest. If you succeed doing that, you need not find any other ways to lower cholesterol.
Weight Loss Attempts
As we have understood the concept of cholesterol’s formation and impacts, it is undoubtedly an additional weight staying in the body. Bad cholesterol has only the serious effects on body cells. The best thing we can do to avoid health issues is to find ways to lose weight through we which we can reduce cholesterol.
- There is no danger in controlling weights unless you are underweight. But try some useful, nutritious, low cholesterol diet course which will not disturb your normal
- Take some effective weight loss diets which can give you instant relief. But do not go on adverse food habits for rapid results. They might not support your body condition. If at all you cannot resist your high fat problem, check with your doctor once before starting a crash diet course.
- Be calculative on what you are eating and how much fat does the food contain. Even though it is not so cool to count the things we eat while we should just enjoy the food, but that time has gone where you can limitlessly take the food chasing your taste. If the latter were your case, you wouldn’t this discussion on fat control and health.
Avoid a few things
If you are a smoker, it is an add on to your high cholesterol problem. You must stop smoking immediately as it can go exponentially severe upon continuation. No other alternative can reduce cholesterol problems while you keep on smoking.
And it is highly tough to be apart from smoking for a smoker usually. But if you start with a thought of stopping it today, someday you will surely gain the strength to leave it. It works.
Alcohol is another such serious harm to cholesterol. It increases the levels of LDL in the body. Occasional drinking is no bad, but a habit kills the health severely and quickly. Have some red wine as a replacement. It has enormous health benefits upon limited consumption. It is also a type of alcohol, not just a kid’s drink.
Baked foods, junk, creams, fats should be strictly avoided if you are obese due to high cholesterol.
Foods that Lower Cholesterol:
As you can observe, a large part of the discussion on how to reduce cholesterol has got food-related answers. This is because the only natural way one can heal from ailments is to take healthy nutrients that can encounter those attacks from harmful ingredients. We have numerous exotic juices and foods that lower cholesterol in a short time.
Let us find their usage and pave ways to lower cholesterol naturally.
The first change that you need to make in low cholesterol diet is ‘breakfast.’ Because breakfast starts the process of metabolism in a day. With fat-free, easily digestible low cholesterol foods, metabolism gets to its high point of effectiveness.
Have some oats, they give high dietary fibers and lower the HDL tremendously about 5-6% in just a month or two. Oats are mostly eaten by health-conscious persons as they seem tasteless. But once if you start enjoying the beauty of this food showing the lightening and fat-relieving effects on the body, this would be your favorite food.
Every person who wants to be healthy should take nuts. They provide plenty of nutrients which boost up your metabolism. Eating any type of nut can never get you a health issue for its over consumption.
Nuts like almonds, peanuts, walnuts do a lot of favor to physical health regarding lowering LDL cholesterol. Take any of the nuts a handful every day in the morning. Sprouts also do a part of the job as they are excellent low cholesterol foods.
Read More: Sprouts Benefits for Health
Fish provide rich amounts of omega fats which are most needed to reduce cholesterol. They are crucial ingredients which protect the heart from cholesterol, activate metabolism, and tackle many other health problems too.
Any non-vegetarian item can never be compared to fish for its immense health benefits other than cholesterol problems. If you are starting a diet to lower cholesterol, without fish, it is an incomplete.
Tea is generally good for health in terms of anti-inflammatory and cancer-fighting properties. Green tea has peculiar properties of controlling weight, regulating metabolism, etc. These advantages make tea to be added to the low cholesterol diet extensively.
With black tea, LDL cholesterol can be reduced significantly. On the whole, any tea is a well-known, low-cost ingredient out of all the home remedies for cholesterol control.
Known for its extraordinary health benefits, olive oil deserves a top mention in the list of foods that lower cholesterol. Many health benefits of olive oil indirectly promote metabolism and reduce cholesterol.
Use olive oil in non-vegetarian dishes, vegetables, salad dressings. As much we use olive oil in our foods, better will be the benefit of fat control. It is more useful for reducing belly fat.
Garlic, not only to reduce cholesterol but also helps in improving many other properties that body needs. Eating 2-3 garlic cloves daily in the morning can put a lot of your future ailments at bay. The major consequence of high cholesterol, blood circulation problem, is successfully treated with garlic. Blood pressure, internal infections, and many similar metabolic disorders can be effectively cured by garlic if regularly eaten.
All these advantages collectively help in melting the unused cholesterol particles in the body. Thus, garlic is one of the best foods to lower cholesterol naturally without the need of heavy diets or workouts.
A number of studies show up with positive results for avocados to be included in the diet to lower cholesterol. Monounsaturated fats are abundant in avocado, which is the primary reason for their usage in diets to reduce cholesterol. Beta-sitosterol, another important fat is in good amounts in avocado, which controls LDL cholesterol very well.
Miscellaneous Foods to Reduce Cholesterol:
There are a huge number of foods that lower cholesterol naturally. And the way they do their activity is also similar. That is why we have sorted out the list of such foods which gives you an idea of their inclusion in your low-fat diet.
- Any fruit
Now that you have gained the best knowledge of what to do, what to eat and many ways for how to reduce cholesterol in a natural way, start your fat burning diet without any late. Share your experience with us upon trying out these foods.