Doctors prescribe cholesterol lowering medications to limit the risk of heart attacks or stoke, however, the regular cholesterol reducing medications have been linked to serious side effects like muscles pain, fatigue, liver diseases and fuzziness. Away from medications there are several natural ways you can reduce your cholesterol levels safely and almost as effective as the pharmaceutical medications, check out below what you should do to stay fit and healthy with low cholesterol levels.
1- Fill Up On Fiber.
Foods like Apple, oatmeal, beans and bran are all rich in soluble fiber which prevent your body from absorbing cholesterol, researchers found that eating 5 to 10 grams of soluble fiber everyday showed a significant drop in LDL cholesterol levels. Eating foods rich in fiber also will help you stay full for longer periods of time so you won’t grave snacks until the next meal. However note that a sudden increase in fiber rich foods may cause abdominal carbs, diarrhea and bloating so take it slowly increasing your fiber intake.
2- Eat Fish.
Opt to eat fish two to four times a week, not only the mega-3 content will help significantly in reducing your cholesterol levels, but also replacing red meat with fish will prevent you from consuming too much saturated fats which is abundant in red meats.
3- Olive Oil.
Replacing butter with olive oil in your meals can reduce your LDL cholesterol levels by up to 15% which is the similar effect of a low dose of medication, the good fats in olive oil protect your heart and allow your brain to function properly.
4- Eat Nuts.
All types of nuts can help you reduce cholesterol levels, they contain sterols which act like soluble fiber in terms of preventing your body from absorbing cholesterol, however don’t go overboard with the nuts because they are high in calories.
Exercising is one of the most effective ways to reduce cholesterol levels, 2 1/2 hours of exercise a week is optimal, choose the type of exercise you enjoy, however if you are a beginner start slowly with only ten or twenty minutes a day.
When you stress yourself, your cholesterol can go up the roof, so make sure to avoid stress as much as possible and relax your mind by indulging in relaxing activities that you enjoy.
7- Garlic, Onion, Ginger and Turmeric.
Garlic, onion and specially red onion , ginger and Turmeric were proven to protect against heart diseases and lower cholesterol levels while relaxing the arteries which allows the blood to flow with less pressure from the heart, it is more effective if you eat the Gaelic and onion raw in the salads than cooked.