By Cholesterol is a greasy, fat-like thing that is produced by the liver. It is also available in animal-based food items. It is required for various bodily functions, but only a certain level of cholesterol is required in our body.
High cholesterol does not cause any symptoms, but it increases the risk of heart stroke or any other heart disease.
Doctors usually prescribe statins to reduce the cholesterol level of the person. But these medications can lead to various side effects like muscle cramps. Headaches, nausea, etc. Here, we will discuss various natural ways to reduce the cholesterol level without medications:
Reduce Trans Fats
Trans unsaturated fatty acids are harmful to us, especially to those who are already suffering from high cholesterol. The trans fats of trans unsaturated fatty acids are known. Trans unsaturated fatty acids are the process of unsaturated vegetable fats. These undergo the process known as hydrogenation and this process makes them solid at room temperature. Food manufacturers prefer to use trans fats because they are quite inexpensive and long-lasting.
There are various sources of trans fats such as vegetable shortening, margarine, fried foods, etc. In addition to this, bacteria in the stomach of sheep, cows, goats, etc. produces trans fats. Cheese and various other dairy products also constitute a huge amount of natural trans-fat.
Sound Sleep
Sound sleep plays a very important role in reducing cholesterol levels. Therefore, you should take 7 to 8 hours of sleep every night. Mostly, people fail to get a sound sleep during the summer season due to extremely hot and humid weather. You should maintain the optimum ambiance inside the home by installing new technology ducted air conditioning Sydney to take a sound sleep.
Consume Soluble Fiber
Soluble fiber absorbs water and helps in creating thick substances in the digestive tract of the person. This soluble fiber not just helps in improving digestive health, but also helps in reducing LDL cholesterol. Ultimately, it helps in promoting the overall health of your heart. There are plenty of food items that are rich in soluble fiber such as vegetables, whole grains, fruits, etc.
The soluble fiber helps in reducing LDL cholesterol but does not affect HDL cholesterol levels. If you consume too much soluble fiber, then it can also lead to bloating, stomach pain, etc. Therefore, you should maintain a gap after taking the soluble fiber.
Regular Workout
Various studies have shown that regular workouts can help in reducing the bad level of cholesterol and also help in increasing good levels of cholesterol.
It is recommended to do regular workouts at least 30 minutes a day and 150 minutes a week. On the other hand, if you are doing a vigorous workout, then you should complete at least 75 minutes a week. Beginners should start with the low-intensity workout and slowly start building intensity. You should perform high-intensity exercises under supervision only because they can lead to injuries. You can incorporate brisk walking, jogging, or cycling into your daily schedule.
During the summer season, you should start doing exercise inside your home. Invest in a few workout tools and install an air conditioning system at your home to maintain optimum workout ambiance inside your home. Take help of professionals such as air conditioning Sydney for installation of AC.
Eat Healthy Food
Coconut oil can increase the HDL cholesterol level and butter can raise the LDL cholesterol level. Thus, you should avoid using these types of oil. It is recommended that you should start using extra virgin olive oil. Also, you should increase the consumption of more monounsaturated fat such as nuts, fish, and vegetables. Good natural sources of monounsaturated fats include avocados, seeds, nuts, vegetable oils. Polyunsaturated fats such as omega-3 and omega-6 fatty acids are also helpful in reducing LDL cholesterol without affecting your HDL cholesterol. The rich sources of polyunsaturated fats are plant oils, walnuts, fish, etc.
Maintain Healthy Body Weight
Excessive weight or obesity also raises the risk of increasing the level of cholesterol. Every 10 pounds of excess fat approximately increases 10 m of cholesterol every day. By shedding off excess weight, it is possible to reduce the cholesterol level.
Various researches have shown that people who have lost approximately 5 to 10 percent of weight can reduce their cholesterol level. People who have lost 10 percent of their weight have observed a significant reduction in cholesterol levels.
Summary
Cholesterol is the gel-like compound produced by our body and it is required for various important functions of our body such as hormone production, membrane formation, etc. But a high level of cholesterol can increase the risk of heart attack, stroke, or any other heart disease. Therefore, you should consider the above-mentioned tips and try to control cholesterol levels.
