High cholesterol (more than 200 mg/dL) raises your risk of heart attack and stroke. Cholesterol is a fatty substance that causes artery clogging and chronic disease. If you have high cholesterol, it is time to change your eating habits and try some cholesterol home remedies.
12 Genius Cholesterol-Reducing Home Remedies
Home remedies for high cholesterol are recommended by health experts, and here are a few of them:
1. Drop Some Pounds
According to studies, losing as little as 5 to 10 pounds can help lower your cholesterol levels. Setting long-term goals, such as changing your eating habits and exercising on a regular basis, can help you achieve this.
2. Regular exercise is essential.
A lack of exercise raises your risk of having high cholesterol. Regular physical activity is one of the most effective home remedies for cholesterol. If you lead a sedentary lifestyle, it is time to start exercising for at least 20 minutes per day, with the goal of getting at least 30 to 40 minutes of exercise on most days of the week.
3. Include Oatmeal in Your Diet
Oats are another excellent home remedy for cholesterol because they contain soluble fiber, which aids in the removal of excess cholesterol. Soluble fibers bind to cholesterol and aid in its elimination. Oatmeal contains 2g of soluble fiber per cup. You can boost the fiber content of your breakfast by mixing in some psyllium seeds, blackberries, orange wedges, or sliced banana.
4. Mind the Fats
Because not all fats are bad, focus on eating the right kind of fat. Saturated and polyunsaturated fats help to raise good cholesterol levels, while saturated and trans fats raise bad cholesterol levels.
According to the American Heart Association, you should limit your cholesterol intake to less than 300 mg per day and consume no more than 1% of your total calories from trans fats and 7% from saturated fat. That means limiting your trans fat intake to 2g and saturated fat intake to 15g per 2,000 calories.
5. Consume More Nuts
Nuts are not only high in fiber, but also in healthy fats and antioxidants. These food ingredients help to protect your heart and lower your cholesterol. One of the best home remedies for cholesterol is to eat 2 ounces of pistachios, walnuts, almonds, and other nuts every day. However, because nuts contain a lot of calories, you should limit your intake
6. Seeds of Coriander
Coriander seeds have been shown in studies to help lower total cholesterol, bad cholesterol, and triglyceride levels. Coriander seeds can also help with diabetes management.
Grind coriander seeds or add 2 teaspoons coriander seed powder to a cup of water to make these. Bring the mixture to a boil, strain it, and then drink it. You can also add sugar, milk, and cardamom if desired.
Another popular cholesterol home remedy is red onion, which has been shown to lower bad cholesterol, increase good cholesterol, and lower the risk of heart disease.
To use, combine 1 teaspoon onion juice with a small amount of honey. Add finely chopped onions, 14 teaspoon pepper, and 1 cup buttermilk if desired. Take this on a regular basis. Incorporate onions, garlic, and ginger into your daily diet.
8. Orange Juice
Orange juice is well-known for being high in vitamin C. Aside from that, it contains folate and other flavonoids, which aid in the increase of good cholesterol and the improvement of total cholesterol levels. According to research, orange juice products fortified with phytosterols are even better home remedies for high cholesterol.
9. Coconut Oil
Despite being a saturated fat, coconut oil is thought to be a good home remedy for cholesterol. It contains lauric acid, which aids in the increase of good cholesterol levels and the improvement of the ratio of good to bad cholesterol. The key is to use it sparingly and to stay away from refined coconut oil.
10. The herb garlic
Garlic contains sulphur-containing antioxidants, which help to regulate cholesterol levels. Regular consumption of fresh garlic lowers LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels. Garlic can be used in a variety of ways, including the addition of chopped raw garlic to soups, salads, and sandwiches.
11. Rice (brown)
Brown rice is rice that has had the outermost husk removed but has kept the inner layer of bran. As a result, it is high in vitamins, minerals, and fiber. Its bran also contains highly unsaturated oil, which helps to keep cholesterol levels low. Use brown rice instead of white rice as one of your cholesterol-lowering home remedies.
12. Green Tea
Green tea, as opposed to black tea, does not go through as much processing beyond withering and steaming, so it contains more epigallocatechin gallate, a powerful antioxidant. Green tea has been shown in studies to be beneficial in the treatment of high cholesterol. To help lower cholesterol levels, drink 3 to 4 cups of green tea per day.