High cholesterol has become the bane of existence putting people at risk for fatal heart attacks and cardio vascular disease. High cholesterol is also associated with high blood pressure, obesity and diabetes.
While exercise and weight loss is a great way of lowering high cholesterol readings, did you know that taking some simple steps like exercise and diet which are natural in nature could also play a significant role in bringing down abnormally high cholesterol readings. Some of the steps mentioned below are great for lowering cholesterol and keeping the heart healthy.
Natural Cures For Cholesterol
Omega-3 Fatty Acids
These essential fats are found in nuts, seeds and olive oil which has been touted as one the heart healthiest oils. Rich in omega-3 fatty acids and monounsaturated fatty acids, this oil helps to significantly bring down high cholesterol readings.
It helps to elevate the HDL or the good cholesterol in the body and bring down the readings of LDL or the bad cholesterol. Aim to have at least 1-2 tablespoons of olive oil every day. Sprinkle some of the oil on your salad or use it as cooking oil to sauté your vegetables. Having this oil on a regular basis will considerably lower your readings.
Increase the amount of legumes in your diet. Try to go in for the whole variety which has a sizeable quantity of roughage and fiber in it. Beans, lentils, kidney beans and peas all provide fiber.
Fiber protects the heart, prevents cholesterol build up and also enhances energy by providing a steady supply of sugar to the blood. These legumes are also rich in phytonutrients and B vitamins. Try to have at least 3-4 servings of legumes every day to fight cholesterol and keep the heart healthy.
Reducing Sugar, Smoking And Alcohol Intake
It is very important to reduce the sugar intake as well as cut down on smoking and alcohol especially if you want to see a drop in your cholesterol readings.
Fruits And Veggies
Aim to have at least 5-6 servings of fruits and veggies daily. Of particular merit are fruits and vegetables that are high in beta carotene and vitamin C.
Fruits like lemons, sweet lime, berries, guavas, kiwi, grapefruit are all rich sources of vitamin C. Yellow fruits and veggies like mango and papaya are chocker bloc full of Vitamin A and beta carotene. These two essential vitamins to a great job of protecting the heart and keeping it healthy.
Whole Grains And Oatmeal
When it comes to carbs, the complex variety can prove to be a blessing in disguise keeping your heart in tip top shape. Oatmeal is full of fiber and has low glycemic index thus helping you to shed extra kilos and keep the cholesterol readings on the lower end of the spectrum.
Nothing works as effectively as exercise to keep cholesterol levels under control.
If you have high cholesterol, consult your doctor, and put yourself on a stringent exercise regime that aims to help you lose weight and subsequently reduce your high cholesterol levels.