5 Ways To Naturally Reduce Bad Cholesterol Levels
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5 Ways To Naturally Reduce Bad Cholesterol Levels

5 Ways To Naturally Reduce Bad Cholesterol Levels

There are two types of cholesterol in our bodies that we usually called ‘good’ and ‘bad’.

We know that we need less of the bad stuff and more of the good stuff to be healthy and fit.

But often it can be a little vague as to how to do this.

The good news is that there are several foods that can naturally help reduce bad cholesterol and improve overall fitness and health.

What is cholesterol?

Cholesterol is a waxy, fat-like substance that is made by the liver and is also present in many foods that we eat.

Good cholesterol is needed to make the body function as it adheres to the walls of cells in the organs, the brain and the skin.

It is called high-density lipoprotein or HDL.

On the other hand, low-density lipoprotein or LDL, simply builds up on arteries and can lead to conditions such as cardiovascular disease.

Most doctors say that people should have a total cholesterol of less than 200 mg/dL.

If you have an LDL level above 190, then you are said to be a serious risk factor for conditions like heart attacks and strokes.

Of course, this can vary between people and you should always follow what your doctor says regarding dealing with cholesterol.

Foods to naturally reduce bad cholesterol

For many of us, the aim is to avoid having high levels of bad cholesterol in the first place and there are natural ways to do this by eating certain foods.

These have special abilities that allow them to deal with LDL and reduce bad cholesterol levels.

1) Nuts

While nuts are often high in fat, they are also full of natural plant sterols and other nutrients.

They also contain fibre which binds to the bad cholesterol and carries it out of the body.

A handful of nuts a day has shown in some people to reduce LDL by around 5%.

2) Beans

Another easy to embrace natural cholesterol-removing food are beans such as kidney, pinto, chickpea or butter beans.

They can lower cholesterol by binding it to fibre instead of allowing it to adhere to the walls of arteries.

Beans are also a good source of protein but remember to rinse canned beans as they have a lot of salt in the liquid.

3) Avocado

Avocado is very popular at the moment and for good reason.

They are filled with monounsaturated fats that raise good cholesterol levels while reducing bad ones.

They also contain a substance called beta-sitosterol that reduces the amount of cholesterol absorbed from food.

4) Spinach

Spinach contains lutein, the pigment that causes green foods to be green and egg yolks yellow.

It also helps artery walls to prevent LDL adhering to them and therefore causing health problems.

The same substance also helps combat degenerative conditions in the eyes and keep eyesight strong.

5) Salmon

Salmon is a fish that contains Omega-3 fatty acids that are proven to reduce LDL cholesterol and raise good levels.

It is also a source of protein with very little saturated fats.

Most health experts recommend eating two portions of fatty fish each week including trout, herring, mackerel and sardines.

Stephen Coleclough
Stephen Coleclough

Stephen Coleclough is a personal trainer and online fitness/nutrition coach from the UK. He loves heavy squats, smashing PRs and bacon sandwiches. You can follow him on Twitter at ColecloughPT.

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