Our bodies need Cholesterol to build and maintain cell membranes, to convert sunshine to vitamin D and for a whole host of other important functions. On the other hand, an increase in the cholesterol levels can lead to major health risks and even culminate in death.
This increase is diagnosed as a condition called hypercholesterolemia, where cholesterol accumulates along artery walls and increases the risk of developing heart disease. Apart from medication, you can also make use of these natural, tried and tested ways to lower your cholesterol.
Drink orange juice
Even though researchers haven't yet been able to determine exactly how it works; Drinking orange juice on a regular basis, has been found to lower cholesterol levels in the blood. Orange Juice is a potent source of Vitamin C. Research published in the "Journal of Chiropractic Medicine" in June 2008 concluded that consuming 500 milligrams of vitamin C daily for at least four weeks, showed a notable decrease in cholesterol levels.
Nuts
Studies conducted by the FDA, suggest that consuming nuts like almonds, walnuts, pecans, and pistachios can reduce cholesterol and the risk of heart disease. You can also replace foods high in saturated fats with nuts because they are a good source of fibre.
Omega-3 fatty acids
Omega-3 fatty acids have been known to have an anti-inflammatory effect on the body and also help to reduce the production of triglycerides. Consuming at least two servings per week, of Omega-3 rich food like fish (salmon, mackerel, herring, tuna, and sardines), fish oil capsules, flax seed and flax seed oil will help drastically reduce cholesterol levels in the body. However, if you are considering adding these supplements to your diet, consult with your doctor; especially if you are on blood-thinning medication.
Red Onion
Scientists in Hong Kong have discovered that consuming Red Onions regularly has led to a notable reduction in cholesterol levels. The vegetable, commonly used in Mediterranean and Indian cuisine, helps get rid of bad cholesterol that is the major cause of heart attacks and strokes.
Oats
Start your day with two servings of oats. This wonder-food contains beta-glucan, a substance that acts as a sponge, to soak up bad cholesterol. Studies show that regularly consuming oats for breakfast can reduce cholesterol levels by 5.3% in only 6 weeks.
Red wine
Who says reducing your cholesterol levels can't be fun? Scientists have found proof, that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. The department of metabolism and nutrition at Universidad Complutense de Madrid in Spain, conducted a study which concluded that individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol levels saw a 12% drop in LDL.
Apart from adding anti-cholesterol foods to your diet, you need to stay away from partially hydrogenated and hydrogenated vegetable oils and minimize consumption of Trans-fatty acid-containing food. If your cholesterol levels do not improve despite a good diet and regular exercise, you should consult your doctor about taking cholesterol-lowering medication.
Archana Chettiar
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