How to lower cholesterol naturally
Cholesterol is an important thing of the body’s cell membrane. It is also a base from which steroid hormones are produced. The cholesterol is essential for proper functioning of the body cells.it is responsible for the formation of sex hormone and vitamin D metabolism in the body.
The cholesterol level for a person is not a fixed value at all time. the common changes in the diet, stress, time make a difference in the cholesterol numbers.
The term lipid means cholesterol. there are 3 types.
LDL – Too much LDL-Cholesterol in the blood causes cholesterol and fat deposits. that block the arteries increases risk of heart attack. LDL level guess heart attack risk better than total cholesterol. it is called as “Bad” cholesterol.
HDL – HDL carries cholesterol away from blood vessels. It is called “good” cholesterol because a high level of it seems to lower the risk of heart attack.
Low HDL level increases the risk of heart attack. women generally have higher level of HDL. Higher level of HDL usually founds in people who exercise regularly, do not smoke, maintain a desirable weight.
Triglycerides -Triglycerides are the major form in which fat occurs in nature. It comes from food and is good to reduce high triglyceride.
Normal level of blood cholesterol
- In adult, total cholesterol levels,
less than 200mg/dl are taken as healthy.
Between 200mg/dl and 239mgdl is borderline high
240mg/dl level and above is taken as high cholesterol level.
Should be less than 100mg/dl.
Level of 100mg/dl to 129mg/dl are tolerable for people with no health issue.
130mg/dl to 159 mg/dl is borderline high
Above 160mg/dl is high.
50mg/dl and higher is desirable.
40mg/dl to 49mg/dl borderline high.
Less than 40mg/dl is high.
Less than 200 is desirable.
200mg/dl to 399mg/dl borderline high.
400 mg/dl and above is high.
There are no symptoms to identify high cholesterol. So, it is better to do a blood test. (Lipid profile).
- People who smoke
Reduce the level of good cholesterol (HDL).
- Alcohol Intake
Increase Triglyceride level in the blood
It is associated with the Low HDL level and high Triglyceride level.
- Poor diet Habits
Intake of more oily foods and artificial food change your normal cholesterol level.
- Lack of Exercise
- Family History
Who having family history of high cholesterol are likely to have high cholesterol.
- Diabetic patient
High blood sugar cause to higher LDL cholesterol and lower HDL cholesterol. It also damages the blood vessels.
- Heart attacks
To prevent from high blood Cholesterol
- Add more vegetables, fruits, cereals to your diet.
- Avoid of short eats, artificial foods, baked food, margarine, potato chips,
- Avoid from alcohol and smoking
- Do exercises regularly
Foods that will lower high cholesterol.
Beans, cereals, soya, Avocado, orange, olive oil, omega 3 fatty acid, fish oil, Garlic, Carrot, Tomatoes, Cucumber, Onions, Spinach, Dark chocolate, Broccoli, foods rich in fibers.
Other tips to reduce unnecessary fat.
- Drink porridge made up with curry leaves.
- Take 1 teaspoonful of cinnamon powder and put it in to a glass of hot water. Let it to be boil and drink. (2 or 3 times per week).
Article By : Udari