5 Simple and natural ways to reduce your cholesterol level

Right from making walls of your cells flexible to helping in several hormonal activities, Cholesterol which is created in your liver has many vital functions. But too much cholesterol will lead to more issues. Cholesterol watchers must be aware of low-density lipoprotein (LDL) and high-density lipoprotein (HDL) as these compounds are the one which carries the same.

But high levels of low-density lipoprotein (LDL) leads deposition of cholesterol in blood vessel walls which can clog your arteries leading to more health complications. And high-density lipoprotein (HDL) helps carry cholesterol away from vessel walls.

Higher levels of cholesterol can also increase the risk of heart disease and strokes among others. Medications are easily available but one can also go for a natural route to decrease the levels by making lifestyle changes. If you are already taking medicines, then these healthy habits will bolster the lowering effect more.

1. Eat foods which are loaded with Monounsaturated Fats

Foodstuff rich in this type of fat will lower the harmful LDL and improve the level of HDL. One can go for nuts such as almonds, walnuts, pecans, hazelnuts and cashews as they are rich in the same.

2. Increase the intake of Omega 3

Omega-3 fatty acids which are found in seafood and fish oil supplements are one of the best ways to deal with the growing levels of cholesterol. Some of the sources of Omega 3 are mackerel, salmon, sardines, chia seeds, flax seeds, walnuts and kidney beans among others.

3. Exercise

We all know the importance of workout and we cannot stress the same more. But many do not know that it also aid to reduce harmful LDL and increases healthy HDL. So if you are suffering from high levels of cholesterol then one should start combined aerobic and resistance exercises to reduce the harmful oxidized LDL.

4. Eat soluble fiber-rich foods more

There are two types of fiber- Insoluble and Soluble fiber. Speaking of the latter, the same gets dissolve in water and cannot get digested. In fact, it helps in the growth of good bacteria. And these good bacteria aka probiotics, reduce harmful lipoproteins. Some of the best sources of soluble fiber are beans, lentils, oats and whole grains among others.

5. Reduce the consumption of alcohol and smoke

In moderation, ethanol which is present in alcoholic drinks increases HDL. But too much is a problem. Also, smoking is associated with low levels of HDL and increase of general cholesterol. So, it is better to avoid or lower the consumption of these two.