Cholesterol is a fatty substance found in the blood. It is builds up healthy cells and maintains cell membranes. Our bodies produce cholesterol, but we can also get it from the food we eat.
It has a great number of functions, and converting the sunlight into vitamin D is one of the most essential. But, keep in mind that high cholesterol level increases the risk of cardiovascular diseases.
High cholesterol, or hypercholesterolemia, leads to an increased risk of coronary heart disease which causes heart attacks. Proper diet, regular exercising and maintaining normal weight are the three main factors that can help you regulate cholesterol levels.
Cholesterol level starts increasing after the age of 20. Remember, you should keep an eye on your weight and introduce some healthy lifestyle and dietary habits. This will keep you safe from diseases.
Home Remedies for High Cholesterol Levels
Nuts are packed with healthy monounsaturated fats, proteins, fiber, nutrients, vitamins, and antioxidants. A handful of nuts per day is quite enough to regulate your cholesterol level. Eat peanuts, walnuts, hazelnuts, almonds, pistachios, pecans, and other nuts and reduce your blood cholesterol.
Scientists have found that a quarter cup of almonds a day lowers the LDL by 4.4 percent. In addition tot his, you can also roast your almonds. Walnuts are loaded with omega-3 fatty acids, and these particular nuts can help you lower your LDL by 16 percent.
Note – Avoid overeating, because nuts are pretty high in calories.
According to health experts, oats are the ideal cholesterol buster. By consuming this food you get enough soluble fiber and beta-glucans that reduce the absorption of cholesterol and decrease its level naturally. Eat 1½ cups of oatmeal regularly and drop your LDL by 12-24%.
3. Orange Juice
Orange juice is an excellent source of vitamin C, flavonoids and folate. Regular consumption of 3 cups of fresh orange juice can help you reduce your blood cholesterol levels.
4. Coriander Seeds
Scientists have confirmed that coriander has the ability to decrease your total cholesterol and triglycerides. Coriander seeds have potent hypoglycemic effects, meaning they are also great for diabetics.
Combine a cup of water and 2 teaspoons of coriander seed powder. Boil the mixture for a few seconds, and strain. You can add some milk, sugar, and cardamom to taste. For optimal results drink it twice a day.
5. Apple Cider Vinegar
According to some experts, apple cider vinegar lowers triglyceride and total cholesterol levels. It is quite effective in the treatment of many ailments. Stir a teaspoon of organic apple cider vinegar in a glass of water and drink it 2 – 3 times a day. For optimal results, drink this mixture for a month.
- If you don't like the taste of this drink, you can always add some fresh orange, grape, apple juice or whatever you may prefer.
Honey is packed with many minerals and vitamins which make it an amazing cholesterol buster. Moreover, its antioxidants prevent the cholesterol from moving out of the blood and it also prevents its absorption into the lining of the blood vessels.
- Stir a teaspoon of honey into a cup of hot water. Optionally, you can add a teaspoon of lemon juice or 10 drops of apple cider vinegar. Always drink it in the morning. This will help you reduce the excess fat in your body and maintain normal cholesterol level.
- Alternatively, you can combine a teaspoon of ground cinnamon and a cup of boiling water. Cover and leave it for half an hour. Strain and add a teaspoon of honey to the concoction. Drink it half an hour before you eat or drink anything.
Thanks to its high nutritional value and unique taste, garlic has become a kitchen staple. It not only adds a great flavor to your dishes, but it is also extremely efficient in the treatment of many diseases.
Garlic has potent anti-clotting properties and together with its sulfur contents, garlic regulates cholesterol levels and reduces the formation of plaque in blood vessels and prevents any clotting that may cause heart stroke. Eat 2 – 4 cloves of garlic every day.
Turmeric has amazing wound healing properties. It reduces LDL cholesterol; hence, it can remove the plaque buildups on the walls of the arteries. Eventually, this will reduce your blood cholesterol.
- Add a dash of turmeric powder while cooking. This is one of the best ways to get the recommended daily amount of this powerful herb.
- You can also cook 1½ tablespoons of water, ¾ teaspoon turmeric and 2 tablespoons of previously cooked and mashed eggplant. Eat this paste with your favorite whole wheat bread and this may soon turn into your favorite snack.
Even though coconut oil has saturated fat, it is still considered to be one of the most effective home remedies when it comes to reducing high cholesterol. Coconut oil is rich in lauric acid known for its ability to increase HDL and improve the LDL/HDL ratio. Add moderate amount of organic coconut oil while cooking. Eat at least 1-2 tablespoons of coconut oil every day.
Note — Never consume processed or refined coconut oil.
10. Fenugreek Seeds
Fenugreek seeds are packed with minerals like potassium, iron, calcium, selenium, manganese and zinc. They are also rich in vitamins B, A and C.
The steroidal saponins, found in fenugreek seeds, can reduce the absorption of cholesterol from the fatty foods we eat. Consume 2 ounces of fenugreek seeds a day to decrease your cholesterol by 14 percent. Moreover, these seeds reduce the risk of heart attack by 25%.
- Alternatively, you can consume ground Fenugreek seeds combined with some water.
- Add fenugreek to salads to increase the mineral intake.
These seeds can be also added as a spice to different dishes.
- Fenugreek seeds have a strong and bitter taste, so be careful when adding these to your food. Soak the seeds overnight to reduce their bitterness.
- Fenugreek leaves are not bitter and you can use them as much as you can. They give a quite pleasing aroma and taste to your food.
Although avocados do not contain any dietary cholesterol, they can directly affect your cholesterol levels. The creamy fruit is rich with essential nutrients qualities and it also contains a significant amount of fiber and good fats, including oleic acid, a healthy monounsaturated fat that lowers the bad cholesterol level and increases the HDL (good cholesterol).
You can add it to a variety of dishes. Add it to your guacamole, add avocado chunks to your salad or top your sandwich. Alternatively, you can make a super-delicious avocado dip.
Note — As they are high in calories and fat (30 grams fat and 300 calories per avocado), always consume avocados moderately.
Apples are rich in pectin and their skin is loaded with natural antioxidants known as flavonoids that decrease cholesterol level and keep the lungs healthy. A medium sized apple contains large amounts of vitamin A and C, about 4 grams of fiber and less than 100 calories. So, nothing can stop you from enjoying this healthy fruit.
- Pears, oranges, grapefruits, berries, and pomegranates also reduce blood cholesterol levels due to their high fiber content.
Note – Do not peel your fruits as their skin contains more fiber.
Celery is rich in antioxidants and it can lower the risk of heart disease, because it has the ability to prevent the oxidation of LDL cholesterol. Butylphthalide, a component found in celery, can regulate the cholesterol level. Add it to your salads, vegetable juice, soups and many other dishes.
- You can also make celery juice, using its leaves.
- Instead of the regular potato chips, you can fill your lunch box with some celery sticks. Eat 2 celery stalks every day and lower the LDL by 7%.
14. Mustard Greens
Mustard greens have strong anti-inflammatory properties, and they are also rich in sulforaphane, calcium, fiber, and vitamin C, essential for the regulation of your blood pressure and cholesterol. These greens are low in sodium, meaning they can help you reduce the LDL. Eat half a cup of mustard greens every day to reduce your cholesterol level by 15%.
In addition to its strong anti-inflammatory and antioxidant properties, broccoli has a great number of nutrients including calcium, potassium, fiber, magnesium, and vitamin C.
The fiber found in broccoli binds with the bile acid in your digestive tract and eliminates it out from the body. This will help you drop the blood cholesterol level. Now you know why it is so important to eat broccoli as much as you can.
- Never overcook your broccoli; otherwise, it will lose its important nutrients.
- Eat steam-cooked broccoli rather than raw broccoli, as it is healthier.
16. Dark Chocolate
Dark chocolate is a potent antioxidant and it maintains normal HDL cholesterol levels. The cocoa flavanols and plant sterols contained in dark chocolate have the power to reduce the LDL cholesterol by 2-5%.
Chocolate contains flavonoids which prevent blood platelets from sticking together and thus prevent the arteries from clogging. Scientists have confirmed that individuals who eat 50 g of dark chocolate every day for 15 days showed significantly higher levels of HDL cholesterol.
Spinach is loaded with lutein. It prevents the attaching of cholesterol to arterial walls and protects your arteries from clogging. Vitamin E regulates the formation of plaque, and thus reduces the risk of heart stroke.
- Eat baby spinach leaves as a salad or a smaller meal. All you have to do is just microwave them for 3 minutes and sprinkle some Parmesan on top. Whole wheat bread goes great along with this.This healthy and delicious snack will help you reduce your cholesterol level.
Beets are rich in carotenoids and flavonoids, which regulate the LDL buildups, and increase healthy cholesterol levels.
Beets are also loaded with several essential nutrients, including fiber, vitamin C, folate, manganese and potassium, that are considered to work great in the treatment of many ailments. Drink some beetroot juice or combine it with other fresh fruit juice of your choice.
- Large amounts of beet juice can cause temporary discoloration of your stool and urine.
- Beets contain plenty of oxalates which can crystallize, and sometimes cause stone problems.
- Beetroot juice leaves stains on your hands and counter tops, so you may want to use gloves while preparing it.
Herbal Remedies for High Cholesterol
19. Green Tea
Green tea is rich in antioxidants that reduce cholesterol level, because they prevent the LDL cholesterol particles from oxidation. Hence, green tea prevents blood clotting and it can also relax your blood vessels. A single cup of green tea contains more antioxidants than any other vegetable or fruit out there. Drink at least 3 cups of green tea every day.
Ginger not only adds flavor to your food, but it also reduces bad cholesterol levels. Make some nice and warm ginger tea to prevent and treat sore throat and regulate your cholesterol. Moreover, you can add ginger to your meals.
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