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How to Lower Your Cholesterol Without Medication at Home

If your cholesterol levels are going beyond acceptable limits, chances are your doctor will advise you to enroll in a program to lower it. And the doctor is right to do so because the high amounts of cholesterol is a danger to your heart’s health. However, prescribed medications may even expose you to other risk factors. That leaves you with only one option – to naturally lower it. This article shows you how to lower your cholesterol without having to use medications.

What is cholesterol ?

Cholesterol refers to the waxy and fatty substance that the body produces on its own. There are levels that are healthy and there are amounts which are detrimental to your wellbeing. The basic idea behind healthy living is ensuring that healthy cholesterol is more while the bad one is lower. It is vital to learn how you can lower cholesterol at home so that you do not have to bombard your body with countless medications.

What are the acceptable cholesterol levels ?

There are a number of factors that determine acceptable cholesterol levels including gender, weight, and age. As time goes by, your body tends to increase in its cholesterol amounts. This means that you should always check your cholesterol levels, preferably after every 4 years.

For adults, 200 milligrams per deciliter total cholesterol is regarded as desirable. If your level falls within 200 to 239 mg/dL, you are said to be in the borderline high while anything above this high.

Your LDL cholesterol level ought to be lower than 100mg/dL. If you have no health issues, you can comfortably live with levels between 100 to 129 mg/dL, but this is not acceptable for people with heart disease or risk factors for heart disease. The borderline high is 130 to 159 while anything above 160 is high.

When it comes to children, the acceptable total cholesterol level ought to be less than 170mg/dL. The LDL cholesterol level on the other should be lower than 110 mg/dL.

How to lower your cholesterol naturally

#1: Eat a Cholesterol-favorable diet

You are what you eat. If you eat foods enriched with cholesterol, you will definitely increase the content of cholesterol to levels not manageable. As such, there are several high cholesterol foods to avoid in your efforts to healthy living. These include: Ghee, butter, hard margarine, goose fat, full-fat cheese, coconut cream

  1. Consume foods that can naturally lower cholesterol: Your cholesterol levels can be naturally reduced by foods enriched with soluble fiber. These foods are not only good-tasting but are also easy to find. Sufficient amount of oatmeal is one of such. However, be careful not to dress it up with a lot of milk or butter less you dilute the benefits. You could also try fruits such as pears and apples. These are rich in fiber and are loved by the taste buds. Beans are also another great option besides almonds and walnuts. The last two have healthy fats and this could be of benefit to your cholesterol.
  2. Cut down on your consumption of saturated fat: As you take in more saturated and Trans fat, you continue to build upon the bad cholesterol. If you are one of those people who like using coconut oil and butter, you would be better of switching to olive oil. Meats are another source of harmful fat. You may want to avoid egg yolks and fat dairy products. If you really have to eat meat, then white meat (fish) should be on top of your list. Trans-fat is typically obtained from margarine. Do not use it as an alternative to butter.
  • Increase intake of whey protein: Whey protein has been largely studied and found to contain tremendous health benefits. Several of these studies have shown that a high dose of whey protein can reduce cholesterol – both total and LDL cholesterol. There are a variety of whey protein powders available in food stores as well as some grocery stores. You shouldn’t have trouble using them because the packaging provides proper directions.
  1. Consume more Omega-3 fatty acids: Omega-3 fatty acids are not only helpful in lowering triglyceride levels but can also reduce cholesterol levels. You need to include these into your regular diet by consuming different types of fish and nuts. Using fish oil also leads to the same end goal. Regarded as ‘healthy fats,’ omega-3 fatty acids are beneficial to the heart and assists curb the cardiovascular disease.

In summary, the following are some of the best cholesterol foods that you can always interchange as you seek to reduce cholesterol levels. These include soy, vegetable oils (sunflower, canola, and safflower), eggplant, whole grains including barley and beans.

#2: Consider making several lifestyle changes

Besides just food, your lifestyle has a significant impact on your cholesterol levels and general body health. There are a number of factors that you can manipulate to aid in the reduction of cholesterol. These include: exercising; avoiding smoking; and reducing alcohol intake.

  1. Regularly Exercising: You can lower cholesterol with regular exercises. Aerobic exercises and resistance training, in particular, have been found to be helpful here. When you engage in the right exercises regularly, you are bound to increase the amount of HDL cholesterol (healthy cholesterol that protects the heart) and trigger a decline in the levels of triglyceride. The more you exercise, you get to lose more fats and build up muscles, improving on your cholesterol rating. Interestingly, you do not need too many hours of exercises to enjoy these benefits. According to the American Heart Association (AHA), setting aside 150 minutes of mild exercises or 75 minutes of vigorous exercises per week is sufficient. If you like, you can combine the moderate exercises with vigorous ones. Some moderate exercises include:
    • Gardening
    • Playing tennis
    • Bicycling (less than 10 miles per hour)
    • Walking at 3 miles per hour

Vigorous exercises include:

  • Aerobic dancing ( Try with a VR Headset  for a change ! )
  • Hiking uphill
  • Swimming laps
  • Bicycling (more than 10 miles per hour)
  • Running, jogging or race walking
  1. Quit smoking: To lower cholesterol, you must quit smoking in case you do. Stopping smoking helps your cholesterol levels both in the long-term and short-term. The more you smoke, the more the amount of high-density lipoprotein (HDL is reduced. This is a type of healthy cholesterol that protects the heart. Given that HDL concentration is lowered by smoking, any health benefits achieved when you follow the above steps are eliminated.

As much as there is no conclusive research on how smoking affects LDL levels, it is known that smoking serves to worsen the negative impacts of LDL on the body. Smoking creates an environment in your bloodstream that facilitates the breakdown of cholesterol, increasing the toxicity of LDL, causing inflammation. The inflammation of blood vessels leads to a buildup of fatty plaques which block blood flow. As the plaques grow larger, they may burst to create a blood clot and prevent blood from getting to the heart. A heart attack sets in immediately.

Clearly, it is unwise to be a smoker and have high cholesterol levels at the same time. The good news is that you can reverse the damage smoking may have done to your heart by quitting this habit. Research published in the journal Biomarker Research shows that the moment you stop smoking, immediate and long-term benefits with regards to cholesterol levels are yielded.

  • Limit beer intake: For starters, beer does not have cholesterol. However, it contains alcohol and carbohydrates, substances with the ability to increase levels of triglyceride. Also, beer has plant sterols. These substances normally bind cholesterol before ushering it out of your body. But hold on. This does not imply beer can help with your cholesterol. Research by Wiley Online Library shows that the levels of sterols in beer as so low that they rarely impact cholesterol.

All studies agree that too much of alcohol exposes you to greater risk of stroke and heart disease and even contribute to the onset of obesity. Furthermore, a heart muscle disease may also result from excessive alcohol drinking. Eventually, the heart is left too weak to pump blood and congestive heart failure sets in.

  1. Lose weight : When you have even what you may consider being just a few extra pounds, you expose yourself to high cholesterol levels. Cut down on cholesterol, make a pound of losing as little as 10% of your weight. Begin by making an evaluation of your daily intake and daily routine. Take a look at the various factors that make it hard for you to lose weight and find help on how to overcome them. Remember that small changes add up to yield bigger results. For instance, if you are the kind of person who eats when frustrated or bored, you may want to take a walk for a change.

Conclusion - How to Lower Cholesterol Without Medication at Home

Lowering cholesterol without medication not only saves you money but also puts your body health in the right path. You may be tempted to just get some cholesterol reduction drugs but that may have minimal impact compared to making a decision to fully adjust your lifestyle and keep note of what you eat. If you would like to quickly lower your cholesterol and blood sugar levels, visiting Best diet and weight loss programs can help you do so...!

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