A fatty substance that happens naturally in the body and performs multiple essential functions is called Cholesterol. This is needed to make the walls surrounding the body’s cells. The interesting part is your body makes all the cholesterol you need. High cholesterol may lead to plaque accumulation in blood vessels throughout the body. Now, you must be looking to know how to control cholesterol naturally.
Managing cholesterol effectively often requires the expertise of a registered dietitian. Rajashree Gadgil the most well-known Nutritionist in Mumbai mentions that cholesterol in the blood rises for a variety of reasons like genetics, poor diet, stress, lack of physical activity, high blood pressure and uncontrolled diabetes. Mrs. Gadgil explains that controlling cholesterol naturally involves a combination of dietary and lifestyle changes. She is one of the pioneering dietitians/ nutritionists in Pune, known for providing persistent services in this field for years.
The obvious question now is, how to reduce cholesterol without medication? According to TRUWELLTH, the most trustworthy Nutrition center in Thane adults have high cholesterol levels, which increases their risks for cardiovascular diseases, the leading cause of death worldwide. Implementing some changes in your food habits and lifestyle can significantly control your cholesterol levels naturally.
How to Control Cholesterol Naturally?
Dietary Changes
- Eat Monounsaturated Fats
- Use Polyunsaturated Fats
- Avoid trans fats
- Include more soluble fiber in the diet
- Consume Plant Sterols and Stanols
Lifestyle Changes
- Exercise Regularly
- Maintain a Healthy Weight
- Avoid Smoking
- Limit Alcohol Intake
Supplements and Natural Remedies
- Niacin (Vitamin B)
- Psyllium
- Garlic
- Red Yeast Rice
40 Foods to Lower Cholesterol suggested by the best Nutritionist in Thane.
40 Foods to Lower Cholesterol
- Oats
- Dark Chocolate
- Walnuts
- Okra
- Strawberries
- Soybeans
- Salmon
- Chickpeas
- Baked potato
- Grapefruit
- Lentils
- Raspberries
- Tuna
- Tomatoes
- Chia Seeds
- Flaxseed
- Avocado Oil
- Sunflower oil
- Extra virgin olive oil
- Kale
- Spinach
- Whole grain bread
- Apples
- Almonds
- Kidney beans
- Brussels sprouts
- Grapes
- Banana
- Blueberries
- Quinoa
- Green Tea
- Unsweetened Soy Milk
- Corn Oil
- Edamame
- Oranges
- Peanuts
- Blueberries
- Peanut Butter
- Eggplant
- Pumpkin
There are several natural drinks that can help lower cholesterol levels.
Natural Drink to Lower Cholesterol
Including the below-mentioned drinks into your daily routine, together with a balanced diet and consistent physical activity, can help manage cholesterol levels effectively.
- Green Tea
- Soy Milk
- Tomato Juice
- Pomegranate Juice
- Oat Drinks
- Ginger Tea
- Turmeric Tea
- Orange Smoothies
- Beet Juice
How to Lower LDL Cholesterol Naturally?
Simple lifestyle changes lifestyle changes and alternative remedies can reduce your “bad” LDL cholesterol naturally and cut your risk of atherosclerosis, heart attack, and stroke, and improve your overall heart health. Cholesterol has significant functions in the body however, can cause clogged arteries and heart disease when it’s not well-controlled.
If your cholesterol is out of balance, lifestyle interventions, dietary changes, and regular exercise are the initial line of treatment.
There are many possible causes of high cholesterol.
Cholesterol Causes
- Eating an unbalanced diet high in fat, specially saturated and trans fats
- Inadequate physical activity
- Obesity
- Genetic disorders
- Stress
- Some medications and health conditions
For more info about this, refer reading: Cholesterol Causes
Cholesterol Symptoms
High cholesterol has no symptoms. However, it can increase your risk for conditions that do have symptoms, including angina (chest pain caused by heart disease), high blood pressure, stroke, and other circulatory ailments4. The most common symptoms of these conditions include:
- Angina, chest pain
- Nausea
- Extreme fatigue
- Shortness of breath
- Pain in your neck, jaw, upper abdomen, or back
Complications of High Cholesterol
Well, high cholesterol unaccompanied, typically doesn’t cause any indications. People only experience problems when their high cholesterol contributes to the development of severe heart disease, habitually in the form of heart attack or stroke. Over the long term, high cholesterol can lead to plaque buildup in your arteries, which can then narrow and cause a cardiovascular emergency.
FAQs
How to Reduce Cholesterol in 7 days
- Avoid trans and saturated fats.
- Eat lots of soluble fiber.
- Cut down on alcohol intake.
- Try fish oil supplements.
- Take a garlic supplement.
How to reduce cholesterol in 30 days
- Eat a balanced diet: A diet that is low in saturated fat and high in fiber. Saturated fat rises LDL cholesterol, while fiber reduces it. Try for less than 10 grams of saturated fat and 30 grams of fiber in a day.
- Continue or accomplish a sensible weight that is within the BMI range suggested by doctors. Being overweight can increase cholesterol levels and add to the risk of heart disease.
- Be more active and exercise every day. Physical activity can reduce LDL cholesterol and increase HDL cholesterol, which is useful for your heart health.
- Make lifestyle modifications like limiting alcohol intake and quitting smoking. Alcohol and tobacco can harmfully affect your cholesterol levels and your general health.
- Speak to your doctor about cholesterol medication. Consult the best nutritionist for cholesterol management if needed.
Can I have snacks or desserts?
Eat snacks carefully, and be cautious about the ones you choose. Try for snacks low in saturated fat, sugar and sodium.
How Often Should I Have My Cholesterol Levels Tested?
Your healthcare professional should check your levels in 4 to 12 weeks, by a fasting or non-fasting lipid test
What Reduces Cholesterol Quickly Naturally?
Lowering cholesterol naturally and fast involves a combination of dietary changes, lifestyle modifications, and incorporating specific foods known for their cholesterol-reducing properties.
Conclusion
Wondering how to reduce cholesterol in 7 days naturally? To prevent health complications lowering your cholesterol level is exceedingly essential. As you notice cholesterol symptoms, speak to a dependable nutritionist at a Nutrition center in Mumbai and follow his/her advice. Yes, your diet affects your cholesterol. Stay healthy and happy!
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