1. Lose Excess Weight:
Exercising regularly is an amazing way to balance the cholesterol level even if you are obese or not, it’s good for everyone to do exercise. Remember that if you’re overweight then losing at least 5 – 10% of fat in your body will help to lower the LDL or bad cholesterol up to considerable levels. Generally, people who are physically active can form more of HDL or good cholesterol which helps to keep your heart and other body parts active and healthy.
Here I am not saying you that daily you have to necessarily go to gym and have to work out for few hours but you can simply go for moderate exercises which includes brisk walk for about 30 – 45 minutes is sufficient to prevent the high cholesterol in the body. Also be sure that you don’t have to spend this time (30 – 45 minutes) at one go, you can do this for 3 – 4 times a day by spending 10 minutes in each time. This form of exercise by interval will give the similar effect on the cholesterol as the exercise if done at one time. Not only walking, you can also move your body with swimming, running, jogging, aerobics, playing, dancing or even yoga will help you to get rid of the high cholesterol and to have perfect health.
2. Omega – 3 Fatty Acids:
Omega – 3 fatty acids are well known to lower the LDL or bad cholesterol in the body. Fish is the best source of this omega – 3 fatty acids. You can eat the fish for at least two times in a week is needed to get this acid into the body and also to balance the cholesterol levels and lowers the triglycerides which prevents the heart and other diseases in the body. But be sure that not to add saturated fats while cooking this health and heart friendly fish.
Also remember that when this fish oil has been taken without limiting the saturated fat intake then your LDL or bad cholesterol levels will not be changed and also it might increased by making the situation worse. So it’s best to either grill or bake the fish rather than frying it by adding vegetable oil or butter to it. If you’re vegetarian or undesired to eat fish then you can also take fish oil supplement by consulting your doctor first.
Here are some fishes that are listed below which has rich source of omega – 3 fatty acids. Regular intake of this fish will give maximum benefits to the heart which it doesn’t get from any other source.
- Albacore Tuna
- Lake trout
Other than fish there are some other sources of omega – 3 fatty acids. They are.
3. Coriander Seeds:
Many studies and research has showed that coriander helps to lower the total cholesterol levels especially LDL or bad cholesterol and triglycerides. These seeds are having hypoglycemic effects and this can be also used for diabetes management.
- Coriander seeds – 2 tablespoons
- Water – 1 glass
- Take a pan and place it on the heat.
- Pour water to it and then add coriander seeds.
- Allow it to boil for 15 – 20 minutes and turn off the heat.
- Strain the mixture by using a strainer or sieve.
- Let it cool for few minutes till it reaches room temperature.
- Drink this to get rid of the cholesterol level in the body.
- Or you can also add milk, sugar and cardamom to it and drink this by stirring it well and this drink can used as a replacement for the regular tea.
- Or you can use coriander seed powder in the place of coriander seeds to do this process.
- For more effective results, drink this 2 – 3 times a day on regular basis.
4. Fiber Rich Foods:
Fiber is another best remedy widely used to reduce the LDL cholesterol levels in the body. This clears the cholesterol by binding with the intestinal bile acids which contains cholesterol and finally lead them out of the body. Research has proved that intake of a little of 10 – 15 gms of this soluble fiber a day will lower your LDL or bad cholesterol by up to 10% of the total level.
Oats, dried beans and other foods which are having psyllium are rich sources of these soluble fibers. Pectin is one of the types of fibers and this pectin not only lowers the high cholesterol levels but also restricts the people from overeating with its property of slowing down the digestive process. Pectin rich foods include apples, pears, prunes, etc. Remember that the foods which are high in these fibers are low in saturated fats, calories and cholesterol.
Here are some of the high fiber foods that are listed below.
- Dried beans
- Kidney beans
- Pinto beans
- Brown rice
- Whole grains
- Black beans
5. Saturated and Trans Fats:
Eating food which has saturated fats and trans fats will be tasty but acts as main culprits in increasing the dietary cholesterol. So it’s always best that not to get tempted with these saturated and trans fats foods as these bad fats increases the bad cholesterol or LDL and triglycerides in the blood. Remember that you should not exceed more than 7 – 10% of the daily calories from the saturated fats.
Full fat dairy products and meat are highly concentrated saturated fats and coming to trans fats, fried foods and commercially baked and cooked foods will occupy the first place. So whenever you buy these ready to eat food packets then you have to check the labels that whether it contains trans fat in much quantity or not. Even though if you see trans fats free label on the package also, it contains 0.5 gms of trans fat as this was allowed as trans fats free in United States. This means if you consume these so called trans fats free foods, then you are having 0.5 gm of this fat in each and every serving. If you ate several servings then just imagine how much this fat you are consuming.
So to prevent this problem, check label if you find trans fat free then immediately read the ingredients list, if you found an item called ‘partially hydrogenated oil’ (which contains trans fats) then avoid taking that product and go for another one which don’t contains either trans fats or hydrogenated oil in it.
Here are the list of foods that has high levels of saturated and trans fats which you have to avoid taking these, if you want to reduce the high cholesterol levels.
- Vegetable oil
- Full fat dairy products
- Commercially baked crackers, cookies, cakes and snacks
Courtesy by: http://diyremedies.org/