High cholesterol is a growing issue in our fast-paced world. It causes heart disease, stroke, and other cardiovascular issues by circulating too many fatty molecules. Causes of elevated cholesterol, home remedies, and heart health are discussed.
Causes of High Cholesterol
Many factors raise cholesterol. The main culprits are:
- Unbalanced Diet: Processed, fried, and red meat saturated and trans fats raise LDL. Low-fiber diets, which lower cholesterol, may also cause problems.
- Sedentary lifestyles lower HDL cholesterol, the body’s natural defense against bad cholesterol.
- Weight affects cholesterol.
- Smoking: Lowers HDL and harms arteries.
- Some are genetically susceptible to high cholesterol.
- High cholesterol and unhealthy lifestyles can result from chronic stress.
- Diabetes, hypothyroidism, and kidney illness impact cholesterol.
High Cholesterol Impact
High cholesterol is rarely detected since it rarely causes symptoms. Prolonged effects can be severe.
- High cholesterol causes arterial plaque. Arterial constriction reduces brain, heart, and essential organ blood flow, increasing the risk of angina, heart attacks, and heart failure.
- Stroke and paralysis can result from brain clots.
- PAD: Leg and foot blood flow limitations cause cramping and tissue death.
Home Cholesterol-Reduction Remedies
Medicines and natural therapies can treat high cholesterol. Please consult your doctor before adopting a new habit, especially if you have health issues.
- Eat fiber-rich fruits, vegetables, whole grains, legumes, and nuts to improve nutrition. For intestinal cholesterol excretion, fiber binds.
- Choose Healthy Fats: Avo, olive oil, salmon, tuna, mackerel, and almonds contain unsaturated fats that replace saturated and trans fats. Some fats boost HDL.
- Limit Cholesterol: Dietary cholesterol affects blood cholesterol less than saturated and trans fats, although red meat, processed meats, and egg yolks should be avoided.
- Eat Less Sugar: High triglycerides may raise cholesterol.
Include Cholesterol-Depleting Natural Foods
- Flaxseed omega-3s and soluble fiber reduce LDL. Smoothies, yogurt, and cereal contain flaxseed powder.
- In apples, soluble pectin reduces cholesterol absorption. Apples are healthy snacks daily.
- Cabbage’s fiber and plant sterols lower cholesterol absorption. Use cabbage in salads, stir-fries, and sauerkraut.
- Garlic may decrease cholesterol, research reveals. Eat raw or cooked garlic.
See a doctor before using other natural therapies
- Soluble fiber in soaked black gram (urad dal) may decrease cholesterol.
- The heart benefits from Ayurvedic arjun bark infusion. See an Ayurveda practitioner.
- Soaked Almonds and Raisins:
- Soaking raisins and almonds may lower cholesterol due to fiber and beneficial fats. Diabetics should avoid sugary raisins.
- Omega-3 fatty acids in walnuts may decrease cholesterol and improve heart health. Eat walnuts often.
- Continuous study reveals amla and aloe juice decrease cholesterol. Before using them, consult your doctor, especially if you have health issues.
Heart-Healthy Exercise
Exercise is essential for cholesterol control. At least 150 minutes of moderate-intensity aerobic or 75 minutes of intense activity every week. Active walking, running, swimming, cycling, and dancing are advised. Strength training all major muscle groups works.
Manage Stress
Chronic stress raises cholesterol and harms health. To reduce stress, try yoga, meditation, deep breathing, outdoors, or hobbies.
Stay Fit
Even minor weight loss improves cholesterol. Physicians can help you reduce weight safely and sustainably.
Early Diagnosis and Treatment
Simple blood tests reveal excessive cholesterol. Regular medical visits are needed to assess cholesterol and discuss treatment options. High cholesterol individuals who cannot lower their cholesterol by lifestyle changes are given statins.
Heart-Healthy Living
Following these everyday instructions can significantly reduce your risk of high cholesterol and accompanying health issues. Consistency matters! Additional heart-healthy lifestyle advice:
- Get enough rest: Sleep 7-8 hours well each night.
- Drink less: Alcohol elevates BP and reduces cholesterol.
- Regular dental care: Periodontal disease causes heart-damaging inflammation.
- Check regularly: Visit your doctor periodically for cholesterol and health checks.
Conclusion
High cholesterol harms the heart. A heart-healthy diet, regular exercise, stress management, and weight control greatly reduce risk. Doctors must diagnose and treat early. Maintaining your health and making informed decisions extends your life.
Disclaimer: This article is not medical advice. Talk to your doctor before changing your diet, activity, or supplements.
