How to Lower Cholesterol Naturally

There are three aspects to remember in how to lower cholesterol naturally:

  1. Physical exercise. Be active! Exercise helps lower bad cholesterol and create good cholesterol.
  2. Normalize your body weight.
  3. A proper diet with foods rich in fiber, low in cholesterol (with little saturated fat).
You should eat several times a day fruits and vegetables rich in antioxidants.

Also there are a number of natural remedies for high cholesterol like Celandine, Birch and Artichokes.

What is cholesterol?

Cholesterol is a lipid substance, necessary for the body, which is found in the structure of cell membranes.

Cholesterol is actually produced by our own bodies from fatty acids, especially saturated fats in the diet, or is absorbed from animal foods. It is mainly used by the body to produce bile acids and helps to produce certain hormones and vitamin D.

In fact, higher cholesterol levels in the blood is not as dangerous as cholesterol deposits on the circulatory system walls and the block of blood flow (atherosclerosis and cardiovascular diseases).

Good cholesterol and bad cholesterol

If you want to discover how to lower cholesterol naturally, you should know that blood cholesterol is made up of LDL (low density lipoprotein) and HDL cholesterol (high density lipoprotein).

Large amounts of LDL are considered bad, because LDL is deposited in the arteries and leads to arteriosclerosis.

High values of HDL are instead viewed as "good" because HDL combat plaque buildup in the arteries.

Normally, the cholesterol is not toxic to the body. It passes through the bloodstream without generating damage. However, when oxidized, either by heat or by free radicals, LDL cholesterol can become dangerous.

Good cholesterol levels

A controversial issue is what are normal cholesterol levels. According to the classical conception, the maximum allowable blood cholesterol is 280 mg / 100 ml, noting that values between 260 and 280 fall in the "attention span". Even if it can't be called hypercholesterolemia, you should keep a healthy diet and repeat the control every 6 months.

In recent years, due to the pressure of drug companies, cholesterol levels considered normal has come down. Some people believe that is because a greater number of persons would buy drugs.

Currently, the ideal cholesterol levels should not to exceed a total value of 200 mg / 100 ml. LDL greater than 160 mg / 100 ml is considered high, and, more than 190 mg / 100 ml, dangerous. HDL values are considered too low, if they are below 40 mg / 100 ml. What causes high cholesterol?

Cholesterol comes not only from our diet. Absorbed cholesterol represents only a quarter of our stock. The rest is made by our own body.

There are some differences in our personal manufacturing process, due to factors such as diet and genetic factors. There are also many causes which increase cholesterol levels: smoking, caffeine, stress, drugs, food additives or environmental pollution.

How to lower cholesterol naturally...

Foods to help lower cholesterol

  • Foods low in saturated fat: vegetable oils, fruits, vegetables, cereals, low fat dairy products
  • Foods with unsaturated fats: olive oil, soybean oil and sunflower oil
  • Foods with low cholesterol quantity: any vegetable food

Soluble fiber helps lower cholesterol in several ways:

  • Reduction of cholesterol absorption from food
  • Better bile evacuation
  • Increased level of cholesterol distribution in the blood
  • Reduction of liver cholesterol production

Here are some foods to avoid high cholesterol: wholegrain cereals, which allow removal of excess cholesterol from the intestine, cruciferous vegetables (cabbage, cauliflower), eggplant, lentils, beans, soya, onion and garlic.

Lycopene content in tomatoes is a very effective antioxidant, especially when tomatoes are cooked.

Fruits and vegetables contain the main antioxidant vitamins: provitamin A, vitamin C and vitamin E.



Foods to avoid high cholesterol

  • Diets high in saturated fat: butter, fat, cream, sour cream, bacon
  • Red meat, organ meat, eggs, mayonnaise, cream, refined sweets

Vitamin B3 or Niacin for cholesterol

Niacin is also known as vitamin B3. It has a demonstrated role in lowering cholesterol production in the body. It also helps to release the cholesterol, prevents LDL oxidation, decreases the level of lipoproteins and may increase HDL (good cholesterol) with levels between 15-40%.

Use natural methods and eat food containing Niacin (Vitamin B3) - fish (salmon fillets, tuna), beef, chicken, dairy products, eggs, whole grains, corn and corn products, vegetables ( mushrooms, broccoli, tomatoes, carrots, potatoes), active dry yeast.

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