How To Lower Cholesterol Naturally?

The causes of high level of cholesterol can be varied in nature. It can be due to foods consumed by an individual. It can also be due to the excessive hard drinks that a person consumes. It is not a disease, but it can really cause many other diseases. Thus one having high level of cholesterol needs to be very careful regarding his/her health. Here are a few ways by which one can lower the cholesterol level naturally.

1. Red wine

Scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually significantly lower cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL. So go ahead and drink a glass for that cholesterol-lowering benefit.

2. Eat more plant sources of protein…

Excellent plant proteins include beans – all beans, like lentils, red beans, pinto beans, and soybeans. Rather than raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol.

Beans also help reduce blood sugar and insulin levels, and may even lower cancer risk.

When choosing products made from soybeans, stick to:

• Soybeans
• Soymilk
• Tofu

All the above are great choices for your cholesterol profile and overall health.

3. Exercise Is The Key To Stay Healthy

“Exercising at least 2 1/2 hours a week is enough to raise HDL and improve LDL and triglycerides,” says Sarah Samaan, MD, a cardiologist in Plano, TX. If you haven’t been active, start slowly -- even 10-minute blocks of activity count. 

4. Quit smoking

If you smoke, stop. Quitting might improve your HDL cholesterol level. And the benefits don't end there.

Within 20 minutes of quitting, your blood pressure and heart rate decrease. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.

5. Get Good Quality Sleep. 

Sleep is essential for healing your body, maintaining balanced blood sugar, and your overall health.

6. Choose the Right Fats

Dietary fats are vital for overall health – they build healthy cells and contribute to our brain health, they produce hormones, help the body absorb vitamins and, gram for gram, are the most efficient source of food energy for our bodies.

But not all fats are equal. Trans- and saturated fats should be restricted or avoided.

Follow the American Heart Association’s guidelines: less than 7% of your daily caloric intake should come from saturated fats, and less than 1% should come from trans-fats.

Instead you should aim to eat between 25 and 35% of your daily calories from healthy and delicious fats (monounsaturated or polyunsaturated) like avocados, nuts and olive oil.

7. Ginger Is An Effective Medium

Ginger is a natural way to reduce cholesterol and as it thins the blood helping in effective circulation, it becomes much easier for the blood to reach different parts of the body which in turn prevents several diseases.

Sources: 

http://www.prevention.com/health/how-to-lower-cholesterol-naturally/slide/1

https://www.pritikin.com/your-health/health-benefits/lower-cholesterol/1759-5-tactics-to-reduce-cholesterol-quickly.html

http://www.webmd.com/cholesterol-management/features/11-tips-to-cut-your-cholesterol-fast#2

http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935

http://www.naturallivingideas.com/18-ways-to-lower-cholesterol-fast/