My lipid profile showed my total levels to be 230 mg/dL and LDL as 160 mg/dL with normal triglycerides levels. How can I reduce my cholesterol levels naturally? Are there any tips other than walking/jogging to reduce cholesterol? Please suggest some effective measures.
Cholesterol can be reduced naturally through diet control and regular exercise. One thing should be kept in mind that reducing cholesterol through natural measures is a slow path but, quite effective for long-term health.
Here are few tips you should follow –
Lose weight – In case you are overweight or obese, try to lose some weight. Shedding as little as 5% of your present body weight will greatly help you to reduce your cholesterol levels. This can be achieved, by simple changes in daily routine like taking stairs instead of lift, getting up in breaks while watching TV, simply going for a walk after having dinner, etc.
Choose heart-healthy foods – Making slight changes to your diet can work wonders for your health. Foods that are good for decreasing cholesterol include–
- Omega-3 fatty acids
- Nuts, onions and brown rice
- Oats and Olive oil
- Fibre rich foods
- Green tea and Turmeric
- Soybean oil and corn oil
For more information on heart-healthy foods read 8 natural cholesterol busters.
Foods to avoid – Consuming both healthy as well as unhealthy foods will cancel out the beneficial effects rendered by the heart-healthy foods. Hence, in order to control your cholesterol eliminate foods that are high in fats like -
- Junk foods and sweets
- Deep fried and processed foods
- Egg yolk and alcohol
- Excess oil and ghee
- Bakery and dairy products, etc
For more information on these foods read Are you setting off your bad cholesterol triggers?
Add exercise to your plan – Moderate physical activity helps in increasing HDL cholesterol levels. You can either go for a continuous stretch of 30 minute moderate physical activity or can opt for 10 minute intervals exercises done several times a day. Brisk walking or swimming is also found to reduce cholesterol levels.
Quit smoking and alcohol – If you stop smoking, your HDL cholesterol levels will lower and your blood pressure and chances of heart attack and other complications will decrease. Drink alcohol in moderation as it is found to increase good cholesterol levels.
You may also like to read:
- 5 foods that can help you bring down your bad cholesterol levels
- 6 reasons to start eating fatty fish today
- Why is garlic good for your health? (Gallery)
- Anulom vilom pranayam – beat diabetes, heart disease and high cholesterol with this yoga asana
- Are you setting off your bad cholesterol triggers? (Quiz)
- Should India have separate guidelines for preventing heart diseases?
For more articles on cholesterol, check out our cholesterol section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.