How to Lower Cholesterol Levels without Medicationsby Richard J. Manager
Cholesterol is a naturally produced substance our body needs for proper functioning. The body uses it to rebuild its cells and make certain hormones. However, too much cholesterol can cause huge health problems, especially those related to cardiovascular system. In fact, the higher your cholesterol level is, the more you ate risk for heart disease.
There are two types of cholesterol: low density or ‘bad’, which carries cholesterol from the liver to body cells, and high density or ‘good’, which carries it away from cells and back to the liver to be broken down. So, too much of the bad one is what can lead to the narrowing of arteries. And while there are things that we cannot change, such as age or genetic disposition to hypercholesterolemia, there are solutions that can help reduce it.
First of all, you can begin reduce it naturally by making a few simple changes in your diet and lifestyle. Here’s what can be done:
Stop smoking. A chemical found in cigarette smoke prevents transportation of fatty deposits to the liver, leading to atherosclerosis.
Exercise. Regular physical activity, such as brisk walking for an hour a day, will help you lose weight, reduce cholesterol, lower blood pressure and build the collateral circulation of the heart.
Get 8-hours sleep a night. Deprivation of sleep hikes bad cholesterol, factors into high blood pressure, as well as blood sugar, and leads to overeating.
Avoid refined sugar and processed food. This is where most of the chronic diseases come from. Eat real food, not the one sold in boxes, cans or jars.
Eat less gluten. High-gluten diet leads to obesity and inflammation. If you cannot completely refuse form wheat products, opt for whole grains but keep away from multi-grain products, which are no healthier than bakery goods made with refined white flour.
Opt for colorful fruits and vegetables. In fact, all fruits and vegetables contain substances that lower cholesterol, including fiber and cholesterol-lowering molecules – sterols and stanols. Though, the richer their hue, the better they are for your health.
Weed out saturated fats. Cakes, biscuits and pastries have to go. Instead, go for healthier fats, such as olive sunflower or rapeseed oil. Read food labels carefully. If among the ingredients it is written ‘partially hydrogenated’, pass this product by.
Created on Sep 21st 2017 06:34. Viewed 551 times.