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How to reduce cholesterol naturally?
The hectic and sedentary lifestyle has brought in a major health problem even among youngsters - High cholesterol. Are you suffering from high cholestrol and wish to reduce cholesterol level in the body through diet and exercise? Here is an article which is a comprehensive guide for all people suffering from problem of high cholesterol.
Heart disease is the main health disorder in recent times and is known as a silent killer among men and women. There are many factors contributing to heart disorders, the main among them being high cholesterol. However, the good news is that a person can get rid of this disorder of high cholesterol by making few changes in the diet and adopting an active life. A good diet can definitely help a person maintain the cholesterol levels at optimum range and exercises bring the inactive muscles of the body to perform their functions thus, helping in maintaining a healthy and fit body.
Diet for reducing cholesterol
The change in the diet for reducing cholesterol can be either to reduce those foods which contribute to increase the cholesterol in the body or introduce those foods which can aid in reduction of cholesterol in human body.
Foods to avoid for reducing cholesterol
A list of foods which should be totally eradicated from our diet chart is:
• Cream pastries;
• Doughnuts, croissants,
• Snacks and sweets;
• Cream, butter, ghee, full fat milk, kheer, condensed milk, full fat cheese and yoghurt;
• Sausages, hamburgers, red meat;
• Fast foods
• Coconut oil, palm oil
• Use of fresh coconut
The best foods allowed in the diet of a person with high cholesterol are vegetables, fruits, lentils, whole eggs, fat free milk, low fat yoghurt, skimmed meat, sesame, mustard oil, olive oil, sunflower oil, and soya and limit coffee to two cups per day.
Ten tips on dietary habits which can help to reduce cholesterol
Drink two glasses of orange juice every morning. Researchers found in a study that people who drank orange juice daily for three weeks reduced their overall cholesterol by 7% and the bad cholesterol by 13%. It also improved the ratio of good to bad cholesterol by 16%.
Eat frequent meals
A person with high cholesterol is advised eat atleast five to six small meals a day. Every meal should be small and less in quantity. The experts suggest that people who ate frequent and small meals had less cholesterol in their bodies.
Studies have shown that a glass of wine every day after dinner can boost the good cholesterol levels in the body. Red wines are the best for cholesterol as they are known to contain 3 to 10 times more of a product named 'saponine' which is very beneficial in reducing cholesterol.
Whole grain bread
A person with high cholesterol should shun all refined foods and white bread and adopt only whole grain breads in his diet. It may be whole wheat bread or multi-grain bread. A person who consumes more of whole grain breads and brown rice can increase the good cholesterol in the body and reduce the level of triglycerides in the body which is blood fat known to cause heart disorders.
Coffee made by use of paper fillers
Brewed coffee has two main substances which can increase cholesterol levels in the body, they are kahweol and cafestol. Use of coffee without filters or espresso coffee contains these components which harm the body and increase cholesterol levels in the body.
Olive oil as salad dressing
Olive oil has monosaturated fat which significantly reduces the bad cholesterol in the body and improves the HDL or good cholesterol levels. Especially people with diabetes and cholesterol benefit hugely through use of olive oil in diet. One can use it as a dressing for their salads.
Cinnamon has a magical effect of reducing cholesterol in the body. A spoon of cinnamon added to the foods can work wonders in reducing the bad cholesterol levels in the body. Addition of cinnamon to the coffee beans can also remove the harmful effects of coffee in increasing cholesterol.
Oats is a soluble fibre rich in beta glucan which can help in reducing the bad cholesterol levels by 12 to 24% if eaten daily in breakfast. The minimum quantity should be atleast one and a half cups of oatmeal. Rolled oats, quick cooking oats are much better than instant oats.
Grapefruits contain a compound named pectin which is highly capable of reducing cholesterol in the body. Some other sources of this compound which can help in controlling cholesterol are apples and berries. However, grapes have a disadvantage of interference with some allopathic medicines. Hence, please check with the physician about the fruits which can be included in the diet.
Honey can be used as a substitute for sugar wherever possible in the diet. A study on natural honey conducted in UAE revealed that people who drank natural honey for 15 days at a stretch found their bad cholesterol levels drop significantly than those who drank glucose.
Exercises which can reduce cholesterol
It is generally stated that exercises are the best method to reduce cholesterol in the body. Being overweight increases the LDL or bad cholesterol levels in the body. Exercise helps in maintain the weight of the body and helps in reducing the cholesterol levels in the body.
Exercises help in production of enzymes in the body which can help to move the bad cholesterol from the blood. This cholesterol is then excreted from the digestive system. So, more a person exercises more will be the chances of bad cholesterol flushing out of the body.
Experts suggest that atleast 30 minutes of daily exercises from moderate to high intensity can help in reducing the LDL cholesterol levels in the body. Bu 10 to 15% and increase the HDL cholesterol levels by 20%.
Guidelines for exercises to reduce cholesterol
• Choose such exercises in cardio vascular training which can be done for 20 to 30 minutes at a time like walking, swimming, running, biking, cycling or jogging with medium intensity or high intensity.
• The exercise can be performed with medium intensity but the volume of exercises should be high. Health associations around the world have been recommending that minimum of 30 minutes of exercises is required for maintaining a fit body and minimum of 60 minutes of work out required for losing weight.
• Exercises should be done as a fun instead of brooding over it. The mind has effect on the outcome of an exercise. Exercises performed with joy and positive state of mind definitely bring better results on the overall health of a person.
• It is necessary to introduce variety of exercises in the work-out schedule. The variety can be brought during the course of the week or daily exercise schedule split into various parts for accommodating various types of exercises like stretching, flexibility training, and strength training. Bringing variety in the exercise schedule not only brings a change to the mind but also helps all the muscles of the work out and brings in better range of motion.
Cholesterol is contributed by variety of factors like genetics, age, weight, gender and diet. Only exercises cannot help in reducing cholesterol altogether. Diet and exercise need to be combined in the right manner to have a cholesterol free and healthy life.
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