Cholesterol is a type of fat found in the blood. Your liver makes most of the cholesterol in your body. The rest comes from food that contains animal fats, such as red meat, egg yolks, and dairy products.
The cholesterol level in our blood is a major factor in determining the risk of developing coronary heart disease. The lower your cholesterol level, the less likely you are to have a heart attack or stroke.
The three major types of cholesterol are low-density lipoprotein (LDL), high-density lipoprotein (HDL), and very low-density lipoprotein (VLDL). High LDL cholesterol levels, known as “bad” cholesterol, increase the risk of heart disease. HDL is known as “good” cholesterol because it helps prevent plaque buildup in the arteries. VLDL carries triglycerides, but high levels of these particles can also cause heart disease.
To help keep your heart healthy, you should eat a diet low in saturated and trans fat, both of which raise blood cholesterol levels. You should also get plenty of exercises and avoid smoking. You can’t change your genes, but there are many things you can do to lower your cholesterol naturally.
Eat more Fresh Fruits and Vegetables.
Fruit is loaded with vitamin C, which has been shown to lower LDL levels in people with high blood cholesterol levels by up to 10 percent over six months. In addition, eating five servings of fruits or vegetables per day has been shown to reduce the risk of heart disease by 30 percent — even more than taking statins!
Being overweight or obese is a risk factor for heart disease and high blood pressure, which contribute to high cholesterol levels. If you’re overweight or obese, losing just 5% to 10% of your current weight can help reduce your blood pressure and LDL (“bad”) cholesterol level.Get the body you’ve always wanted with Vitabase Weight Loss Supplements.
Regular physical activity helps lower LDL (“bad”) cholesterol levels by increasing HDL (“good”) cholesterol levels and improving insulin sensitivity (how well the body uses insulin). It can also help prevent weight gain and reduce triglyceride levels (another type of fat in the blood). Exercise can be as simple as taking a brisk 30-minute walk most days of the week or going for a swim at least three times per week.
Smoking can increase LDL cholesterol levels and damage the walls of your blood vessels. Quitting smoking can help improve cholesterol levels and overall cardiovascular health.
Reduce Saturated Fat Intake:
Cutting back on saturated fat can help lower your cholesterol. Saturated fat is found primarily in animal products like meat, poultry, eggs, dairy products, and fish. It’s also in vegetable oils like coconut oil and palm kernel oil. So cut down on these foods if they’re part of your diet. If they aren’t, make sure you don’t add more than 2 grams of saturated fat per day when cooking or baking at home — that’s equivalent to about 100 calories from saturated fats per day if you eat 2,000 calories daily.
The key to reducing cholesterol is a lifestyle change. First, we should eat foods that will reduce our total cholesterol and have minimal impact on our LDL and HDL… Here are some of the Natural ways to reduce cholesterol.