If you’re like millions of Americans, you may have high cholesterol, which can often clog arteries and cause heart attacks or strokes. And while your doctor may have recommended eating better, getting more exercise, and may have prescribed medications, while the truth of the matter is that there are a wide range of natural cholesterol lowering strategies that you can use to gain lifelong cholesterol control.
Lowering the cholesterol levels in your blood can effectively diminish the risk of cardiovascular diseases as well as heart attacks. There are various ways of reducing cholesterol and the natural ones are often preferred by those folks who may be wary of the effects posed by prescription drugs.
As a practiced Ayurveda therapist, I’ve often advised against resorting to pharmaceutical medications, and offer these six methods as my top all natural and drug free methods for getting in control of your cholesterol levels.
The recommended level of cholesterol in your blood system should not exceed 200 mg/dl. This includes low density lipoprotein cholesterol, otherwise known as LDL which should be strictly less than 130 mg/dl, as well as the HDL (high density lipoprotein) which should be more than 50 mg/dl in women and 40 mg/dl in men.
Avoid Saturated Fats
The main source of saturated fat is found in animal byproducts such as dairy products and meats. By reducing your daily intake of saturated fats to 15 grams or less you can effectively curb the cholesterol levels in your blood.
Be sure to check your nutritional labels to make sure they contain the required levels of cholesterol that will not accumulate as harmful and unhealthy fats in your blood.
Adding garlic to your diet, past research studies have shown, can protect against stroke and heart disease, which are both associated with high levels of cholesterol. Many recent clinical studies have shown that garlic can effectively lower serum/blood cholesterol by about 12% in patients who suffer from cholesterol levels greater than 200 mg/dl.
Eat Soluble Fiber
Fiber, most abundantly found in fruits and vegetables contain soluble fiber which is simply indispensable for controlling cholesterol levels. A diet that includes adequate amounts of seasonal fruits and vegetables, especially oats and barley, is ideal for keeping your cholesterol well within manageable levels.
Pantethine, the active form of pantothenic acid, as compared to its non-active form, is the one involved in the transportation of fats in and out of our cells, and is credited with lowering lipid activity much more than pantothenic acid. A daily intake of 900 mg of pantethine can reduce cholesterol levels by up to 19%. In addition, pantethine is often recommended over prescribed cholesterol reducing drugs due to it being a well-known nontoxic therapeutic remedy.
Fatty fish contains omega-3 fatty acids which are healthy and have been known to not only assist in reducing our blood pressure but can also help in lessening cholesterol levels. Salmon, sardine, and halibut are all highly recommended common fish for those people with high cholesterol levels.
Exercising is probably the best option you have to naturally reduce and stabilize excessively high cholesterol levels as it has the added advantage of greatly improving your mood as well as health.
Try a dedicated regime of walking for at least 45 to 50 minutes daily and you just may be astonished by the results.
To wage a successful campaign against high cholesterol, the commitment to make any necessary lifestyle changes is critical, and may require specialized screening and treatment.
The above natural methods, if maintained, can help in lowering excessively elevated cholesterol levels. However, as with any health choice that you make, it is important that you consult with a qualified physician first before embarking on any of the natural treatments mentioned above.