Diet high in saturated fats can often lead to higher cholesterol. There are many other reasons too that can add on to the cholesterol- obesity, smoking, lack of physical activity, genetics, high blood pressure, liver disease, aging etc.
Normally, cholesterol is kept in balance, but, the standard western diet which contains a large amount of hydrogenated fats, refined carbohydrates and the above mentioned possible reasons leads to an upset in this balance. This leads to high cholesterol. Here are some ways and tips on lowering your cholesterol naturally:
CONSUME OATS
Oats are among the best sources of soluble fibre, which blocks your body’s ability to absorb cholesterol. Regular consumption of oats also helps lower your LDL cholesterol. Eating oats with at least 3 grams of soluble fibre every day, for instance, can lower LDL and total cholesterol by approx. 5 to 10 percent. Eating oats does not mean munching on the masala and flavoured oats available in the market, simply buy plain rolled oats and cook them yourself.
ONIONS
Onions help reduce bad cholesterol and elevate good cholesterol levels, especially red onions. If you are suffering from high cholesterol, add one finely chopped onion and one-quarter teaspoon of pepper to one cup of buttermilk. Consume it on a regular basis.
APPLE CIDER VINEGAR
Apple cider vinegar is a well-known natural remedy for cholesterol. It helps to lower triglyceride levels and total cholesterol. Mix one teaspoon of organic apple cider vinegar in a glass of fresh orange juice. Drink these two or three times a day at least for a month or two.
RED WINE
If you want to naturally lower your cholesterol levels, consume red wine made from high-fibre Tempranillo red grapes. These grapes used to make red wine like Rioja, may actually significantly lower cholesterol levels. Regular consumption of red wine in moderate levels can also lower LDL levels.
GREEN VEGETABLES
Green vegetables are one of the most high-antioxidant foods. Green, especially leafy vegetables slow down the aging process and keep arteries flexible and healthy. Flexible arteries certainly do not pile up cholesterol or cause clotting. Regularly consume dark leafy greens, like spinach and kale as they contain very few calories and offer protection against heart attacks by helping artery walls stay clear of cholesterol buildup.
OLIVE OIL
You may have seen a lot of commercials who swear by their oil that keeps cholesterol under control. Do you really believe it? The best oil for lowering and keep cholesterol under control is olive oil. Olive oil is anti-inflammatory that’s full of heart-healthy monounsaturated fatty acids which lower LDL cholesterol.
GREEN TEA
Green tea is a well-known and globally accepted beverage for maintaining body fat and cholesterol. Green tea contains anti-oxidants that prevents LDL cholesterol from rising thus maintaining cholesterol levels. Green tea is best diluted in your water bottle and consumed little by little throughout the day.