One of the most common questions being asked these days on the Internet is “How to reduce the level of Cholesterol?” Well, this is a question that needs to be addressed ASAP because high levels of cholesterol increase the risk of heart strokes, the most common reason of death in the past few decades. And in order to avoid the risks of a heart attack, the key strategy is to lower the levels of LDL Cholesterol(the bad kind) in the body. Certain types of medication are now available to reduce the cholesterol levels, but the safety of these medications are being questioned. So, here are a few natural, drug-free alternatives that help you lower the cholesterol levels naturally.
– Get Active:
The benefits of exercising daily are incontrovertible. Increased physical activity increases the ratio of HDLs(good cholesterol) to LDLs(bad cholesterol), thereby reducing the overall risk of heart strokes. Regular exercising also helps in controlling diabetes and keeps a check on the Blood Pressure, both of which independently lead to heart diseases. Hence, several doctors recommend at least 30 minutes of moderate aerobic exercises such as swimming or walking at a brisk pace on a daily basis.
– Consume Green Tea:
Apart from being rich in antioxidants, Green Tea consists of tannins, a natural compound that reduces the levels of cholesterol. Recent studies have revealed that consuming green tea for 3 consecutive weeks reduces the cholesterol content by up to 10%.
– Eat more Beans and Oats:
Consuming beans once in a week can lower your LDL cholesterol levels by as much as 8%. The reason for this being the fibery nature of the beans. Beans are a rich source of soluble fibers that readily dissolve in the blood stream and cleanse the arteries from within. By far, this is the best-known method for man to reduce the already present cholesterol in the body. Oats are another natural source of fibers and work the exact same way as Beans.
– Use more Olive Oil:
Olive oil is an excellent source of oleic acid, an unsaturated fatty acid that effectively reduces the levels of LDL cholesterol. Two tables spoons of olive oil in your daily diet reduces the cholesterol levels by up to 12% over a span of 4 weeks. This is really remarkable as just consuming olive oil daily can actually make you healthier apart from the other reasons.
– Replace animal meat with Fish:
Fish are, in fact, way more than a replacement for animal meat. Omega-3 fatty acids, a natural wonder that wards off heart diseases are present in abundance in fish making them the healthiest non-vegetarian diet. Eating fish once in a fortnight is expected to raise the good cholesterol level by as much as 5%.