Skip to content Skip to footer

5 Simple Home Remedies to Reduce Cholesterol Levels

High cholesterol levels can be a major risk factor for heart disease and stroke. While medications can be effective in lowering cholesterol levels, there are also several simple home remedies that can be used to reduce cholesterol levels naturally. In this article, we will discuss five simple home remedies that can help lower cholesterol levels and improve overall health.

Also Read:Weight management strategies for women – featured Pallavi Niranjan

  1. Increase Fiber Intake: Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, can help lower cholesterol levels by binding to cholesterol and preventing its absorption into the bloodstream. Aim to consume at least 25-30 grams of fiber per day.
  2. Consume Heart-Healthy Fats: Eating heart-healthy fats, such as those found in nuts, seeds, avocado, and olive oil, can help lower cholesterol levels and reduce inflammation in the body.
  3. Add Garlic to Your Diet: Garlic contains compounds that can help lower cholesterol levels and reduce the risk of heart disease. Try adding fresh garlic to your meals or taking a garlic supplement.
  4. Exercise Regularly: Regular exercise can help lower cholesterol levels and improve heart health. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.
  5. Limit Saturated and Trans Fats: Saturated and trans fats can raise cholesterol levels and increase the risk of heart disease. Limit your intake of foods high in saturated and trans fats, such as fried foods, processed snacks, and fatty meats.

Other minute detailing to add to your diet

Also Read: HOW TO MAKE TIME FOR WORKOUTS WHEN YOU DON’T HAVE ANY TIME

Spice up your life to Lower Cholesterol

Spices like Coriander seeds, garlic, ginger, peppercorns, fenugreek seeds, are all common ingredients Indians use in their traditional dishes. Turmeric and Cumin help in reducing bad cholesterol.

Below are easy home remedies to bring down cholesterol naturally:

Turmeric 

Turmeric cuts down the cholesterol deposits on the arteries. Better to use turmeric in curries or a pinch in a glass of milk, drink before sleeping to reduce bad cholesterol. You can also drink warm water, 

Preparation: 1 glass of water add ½ tbsp of natural turmeric powder, boil it and drink first thing in the morning.

Garlic 

Nutritionists say raw garlic is better than cooked ones. There are proven reports from NDTV foods, which help in reducing fat. Chew a few cloves of garlic morning and before sleep regularly. Add garlic to your food which also adds taste to your dish.

Add whey protein

Many Studies show whey helps in reducing total cholesterol and also blood pressure. Whey protein is present in dairy, which adds up many health benifits.

Say no to saturated food: The main sources of saturated food are full-fat dairy products like cheese, paneer, etc., and red meat, which raises cholesterol levels. Hence reduce consumption, keep your meals simple, and fill more nutrients in them.

Personalized tips for lowering cholesterol levels and improving heart health.

  1. Identify Trigger Foods: Start by identifying foods that trigger high cholesterol levels in your body. Keep a food diary for a week and note any foods that may contribute to high cholesterol levels. Eliminate or reduce these foods from your diet.
  2. Add Heart-Healthy Foods: Incorporate heart-healthy foods that can help lower cholesterol levels, such as oatmeal, almonds, walnuts, and avocados. These foods are rich in fiber, antioxidants, and healthy fats.
  3. Cook with Healthy Oils: Use healthy oils, such as olive oil, coconut oil, and canola oil, for cooking. These oils contain heart-healthy fats that can help lower cholesterol levels.
  4. Try Herbal Remedies: Some herbs, such as fenugreek, ginger, and turmeric, have been shown to have cholesterol-lowering properties. Talk to your healthcare provider about incorporating these herbs into your diet.
  5. Exercise Regularly: Regular exercise can help lower cholesterol levels and improve heart health. Identify a type of exercise that you enjoy, such as walking, cycling, or swimming, and aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  6. Manage Stress: Chronic stress can contribute to high cholesterol levels. Identify stress-reducing techniques that work for you, such as yoga, meditation, or deep breathing exercises.

Also Read: ONLINE WEIGHT LOSS PROGRAMME

High cholesterol levels can increase the risk of heart disease and stroke. Incorporating these five simple home remedies, including increasing fiber intake, consuming heart-healthy fats, adding garlic to your diet, exercising regularly, and limiting saturated and trans fats, can help lower cholesterol levels and improve overall health. However, if you have high cholesterol levels, it’s important to work with your healthcare provider to develop a comprehensive treatment plan that may include lifestyle changes and medication, if necessary.

Go to Top
error: