There are mainly two types of cholesterol-Low-Density Lipoproteins (LDL) which is the bad cholesterol that increases your risk of heart disease and the High-Density Lipoproteins (HDL) which is the good cholesterol that reduces your risk of heart diseases.
Your daily diet plays an important role in maintaining your health. Overweight, age, family history and foods rich in saturated and Trans fat are the factors that affect your cholesterol levels.
Cholesterol can lead to the blockage of arteries, but high cholesterol can be prevented and effectively controlled by a combination of a good diet, regular exercise, ideal body weight and an overall healthy lifestyle.
Here is a list of home remedies that can help you to lower bad cholesterol levels naturally.
Garlic contains a high concentration of allicin, a sulfur containing compound which is known for reducing total and LDL cholesterol significantly. Chew a few cloves of garlic in the morning and at bed time regularly. Raw garlic works better than cooked ones.
2. Green Tea
Green tea has the highest concentration of polyphenols associated with not only lowering LDL Cholesterol but also increasing HDL Cholesterol. Studies have shown that the polyphenols of green tea may block cholesterol absorption in the intestines and also help get rid of it. 2 cups of green tea without sugar is all you need. You can add a dash of lemon juice and a drizzle of few drops of honey to spruce up the flavor. (Also read –> Health Benefits Of Matcha Tea, 5 Reasons To Drink Banana Peel Tea And How To Make It)
Fenugreek helps in reducing the body’s production of cholesterol, especially low-density lipo protein (LDL or bad cholesterol). The University of Michigan Health System discusses the relationship between fenugreek and high cholesterol. One of their studies state that the steroidal saponins in fenugreek seeds help to remove cholesterol from the body and its fibre helps to reduce the synthesis in the liver. 1/2 to 1 teaspoon of fenugreek seeds daily is recommended.
(Also read –> Fenugreek Seeds For Diabetes)
4. Amla or Indian gooseberry
It is one of the richest sources of Vitamin C and phenolic compounds in addition to minerals and amino acids. Amla is great for lowering your cholesterol levels. Daily intake of amla not only reduces bad cholesterol levels but also reduces the damage due to oxidation. In addition to reducing cholesterol, amla was found to provide the additional benefit of protection against heart disease. One to two amla fruits can be consumed daily. Consume fresh amla or drink a glass of lukewarm water with 1 teaspoon of dried amla everyday.
Flaxseeds contain alpha-linolenic acid, an essential omega-3 fatty acids which has been shown to lower LDL cholesterol, as well as triglycerides levels.
Phytosterols in flaxseeds help to prevent the absorption of cholesterol in the intestine and help to reduce the levels of LDL, or “bad” cholesterol, in the body.
Flaxseed contains both soluble and insoluble fiber, which may help to reduce cholesterol and the risk of cardiovascular disease.
The American Heart Association (AHA) recommends eating more fiber as part of a heart-healthy diet. One benefit is that it makes you feel full, so you are less likely to overeat.
A daily intake of 30 g of flaxseeds may help to reduce the LDL cholesterol levels in your body.
(Also read –> Are Watermelon Seeds Healthy?)
Turmeric helps in cutting down the plaque or cholesterol deposits on the walls of the arteries. Add turmeric to your curries or drink turmeric milk before sleeping to help in reducing the bad cholesterol. The best way though is to have half a teaspoon of turmeric with lukewarm water first thing in the morning.
(Also read –> Morning Turmeric Detox Drink – Benefits And Recipe)
7. Coriander seeds
Coriander may protect your heart by lowering blood pressure and LDL (bad) cholesterol while increasing HDL (good) cholesterol, and prevents various serious cardiovascular health issues like atherosclerosis, heart attacks and strokes. Additionally, it also works to increase the more helpful High-Density Lipoproteins (HDL).
The best way to bring coriander seeds into use is to soak 1 tbsp coriander seeds in water overnight. Strain the water and drink it in the morning on an empty stomach.
(Also read –> Cumin Water – The Miraculous Drink)
Note : These foods should be consumed in their natural form as a part of a healthy lifestyle to achieve your health goals. Medication to lower cholesterol should not be taken or discontinued without the doctor’s orders.