Lower Your Cholesterol Levels, Naturally
Kevin Pederson
Cholesterol is a fatty substance present in the human body, 80% of
which is manufactured by the liver. The other 20% comes from your diet
such as meat, eggs and dairy products. We have always considered
cholesterol to be bad. But that is not the case; there are two types of
cholesterol, good cholesterol - HDL (High-density lipoproteins) and bad
cholesterol - LDL (Low-density lipoproteins). High levels of LDL
cholesterol present in the body enter the inner walls of the arteries
and harden it, leading to coronary artery disease. Similarly, high
levels of HDL cholesterol minimize the harmful effects of LDL
cholesterol. Some measurements you can keep in mind to maintain healthy
LDL cholesterol level.
Less than 100 mg/dL would be optimal
100 to 129 mg/dL is near optimal/ above optimal
130 to 159 mg/dL is borderline high
160 to 189 mg/dL is considered high
190 mg/dL and above is very high
Regular check up or screening of your cholesterol level is very
important. It is recommended for men and women of 20 years or above to
get the test done every five years. This kind of screening helps to
keep your health in check. It also helps if the patient has a family
history of diseases like diabetes, obesity or cardiovascular disease.
Tips to remember
Do your exercises regularly to keep your heart healthy. It also helps
in burning out the excess fat you have been carrying around.
Avoid trans fatty acids like French fries, cookies, cakes and many
other fried fast foods.
Consume fewer carbohydrates by avoiding sugar, flour, potatoes and
white rice. Avoid food which contains too much cholesterol like egg
yolk, liver, kidney, brain etc. Stop smoking, it increases HDL levels
by seven points.
Natural Ways to Increase HDL
Red wine consumed in reasonable quantity gives a positive result. It
contains antioxidants such as Cabernet Sauvignon, Merlot and Pinot Noir
that slows down oxidation of HDL and LDL cholesterol. By drinking wine
HDL level does not shoot up, but it contains higher level of various
types of blood fats, thus making it useful for the body.
Drinking orange juice every day increases HDL level by nearly 21%. This
is possible due to the presence of flavonoids.
Kidney and red beans are another source to increase HDL level. They
contain low-glycemic carbohydrates which do not require insulin spikes
during digestion.
Eating fish several times a week is very useful in increasing HDL level
as it contains omega-3 fatty acids. Fishes like sardine, salmon, sea
bass, herring and many more are some of the sources of good
cholesterol. If you do not like fish, you can have fish oil
supplements.
Olive oil contains the highest number of mono-saturated fats. Having
1-2 teaspoons in your daily diet would help you tremendously.
Oat bran lowers LDL and increases HDL. Studies have shown that two
ounces of oat bran per day helps in reducing 16% LDL and 15% increase
in HDL.
Half raw onion per day increases HDL level by 30%.
Soy products increase HDL level thereby decreasing LDL.
Soluble fiber found in fruits like apples, grapes and citrus fruits are
useful in increasing HDL level.
Guggul lipid a native herb used mainly for Ayurvedic medicine also
helps in maintaining healthy cholesterol and triglyceride levels.
Green tea lowers LDL levels by increasing HDL levels.
Eat more fiber and include raw garlic in your diet, these are very
useful in lowering cholesterol levels.
Warning: The reader of this article should exercise all precautionary
measures while following instructions on the home remedies from this
article. Avoid using any of these products if you are allergic to it.
The responsibility lies with the reader and not with the site or the
writer.
Kevin Pederson handles many websites relating to natural home remedies
such as
http://www.home-remedies-for-you.com , which has lot of
information on home based natural cures and remedies. Cholesterol
levels can be lowered with the help of natural herbs and fruits.
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