Natural ways to control high cholesterol | Fusion - WeRIndia

Natural ways to control high cholesterol

Natural ways to control high cholesterol

Now, high cholesterol is one of the most common problems found not just in older adults but in young people as well. It develops fatty deposits in blood vessels and builds up as plaque in the walls of arteries. The accumulation of fat deposits leads to many life-threatening diseases, including heart attack and stroke.

Here are some natural ways to control high control:

Consuming monounsaturated fatty acids can reduce blood cholesterol, especially the LDL level. It promotes HDL which benefits the body.  Monounsaturated fats like olive oil, canola oil etc., can reduce the oxidation of cholesterol and thereby prevent the accumulation of free radicals in the body. Almonds, pecans, cashews, avocadoes, and olives are also rich in monounsaturated fats.

Polyunsaturated fats like Omega-3 fatty acids also help reduce the risk of metabolic syndrome and other diseases. These heart-healthy foods reduce LDL cholesterol levels in the blood. Add nuts like walnuts and fish like salmon, tuna, and mackerel to your diet.

Soluble fibre also helps reduce LDL cholesterol. It also can prevent many health conditions. Foods like oats, peas, beans, flax seeds, lentils, and fruits have a significant amount of soluble fibre. So add these foods to your regular diet.

Apart from diet, exercise and regular physical activity help control high cholesterol levels in the body. Health experts recommend exercising at least five times a week for 30 minutes. If it is a vigorous activity, then 20 minutes three times a week is enough. If you are not able to do exercise continuously, you can do it several times by taking short intervals.

Maintaining a healthy weight is another natural way to control high cholesterol levels in the body. You can restrict your food intake and trans fats. In addition, take a brisk walk daily or play your favourite sport. Cycling and swimming are also good exercises.

If you have a smoking habit, quit it immediately. It is not at all good for your health. Also, limit your alcohol.

Image Credit: User:Melchoir, CC BY-SA 3.0, via Wikimedia Commons

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