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Best tips to control high cholesterol

Cholesterol is the ultimate double agent. On the one hand, this waxy, fat-like substance – which is found in every cell of your body – is a black-hatted villain that increases your risk for heart disease and stroke.

However, in another guise, cholesterol can be a hero, helping your body fight off these very same illnesses.

Why you need cholesterol?

Cholesterol plays a vital role by helping your body make:

§ Hormones

§ Vitamin D

§ Substances that aid food digestion

The body produces cholesterol naturally, buy Ayurvedic medicine for high cholesterol but it also is found in some foods that you eat. These are all animal-based, and include:

§ Egg yolk

§ Dairy products

§ Shellfish

§ Meats

§ Poultry

At some point, the amount of cholesterol in your body reaches a tipping point and becomes dangerous. Because high cholesterol typically produces no symptoms, it’s important to visit a doctor who can take a blood sample to check your levels.

Cholesterol levels typically are given as “total cholesterol” numbers that combine your HDL, LDL and very-low-density lipoprotein (VLDL) readings. They are calculated in milligrams per deciliter and are as follows:

§ High: 240 mg/dl and above

§ Borderline: 200-239 mg/dl

§ Desirable: Less than 200 mg/dl

Types of Cholesterol

There are actually four different types of cholesterol: high-density lipoprotein (HDL), low-density lipoprotein (LDL), very low-density lipoprotein (VLDL) and intermediate low-density lipoprotein (ILDL).

HDL and LDL are the two most common types of cholesterol. HDL cholesterol is considered the “good” kind of cholesterol, while LDL cholesterol is considered the “bad” type of cholesterol.

In order to successfully manage your health, buy Ayurvedic medicine for high cholesterol there are important differences you need to know about the “good” and the “bad” types of cholesterol.

· Low-density lipoprotein (LDL): This form of cholesterol is the troublemaker. Often characterized as the “bad” form of cholesterol, LDL cholesterol contributes to the formation of plaque in your arteries that can lead to heart disease and stroke.

· High-density lipoprotein (HDL): In contrast, HDL actually absorbs cholesterol and sends it to the liver, where it is removed from the body. For this reason, it is often dubbed the “good” cholesterol. So Buy Ayurvedic medicine for high cholesterol

So: Tips to Lower Your Cholesterol Naturally are as follows:-

The first step is to know your cholesterol levels. This becomes mandatory if you are overweight, sweat a lot or/and pant after walking for 500 meters. A cholesterol test will measure all the fats in your blood. The lipid profile test would show you the levels of HDL or good cholesterols and LDL or bad cholesterols. The effect of abnormal cholesterol ranges shall show up and you will need to reduce the LDL and increase the HDL. Buy Ayurvedic medicine for high cholesterol

You can improve cholesterol with medicines, but why not do it naturally. Few simple and healthy changes can get you the desired effect. And if you have started your medicines by now, these changes will enhance their cholesterol-lowering effect.

Here we are giving you a cumulative list of 5 tried and tested techniques which shall not only reduce your cholesterol but will lead you to a healthy lifestyle.

· Aim At a Healthy Menu

There are foods which pep up your mood, but make your body sad by affecting your heart and your waistlines. Hyper-processed foods like potato chips and french fries, sugar-saturated drinks and fatty, artery-clogging meats and full-fat dairy foods like cheese damage the arteries and can lead to atherosclerosis. Include foods like oats for a healthy beginning with some nuts like walnuts. Almonds and cashews are other good options. However, while nuts are heart healthy, they are also high in calories, so practice portion control. Black tea is known to reduce blood lipids. Try to include at least one pulse (beans, peas, lentils) every day. Buy Ayurvedic medicine for high cholesterol

· Get On Your Toes

Exercise has proven to lower your total and LDL cholesterol levels and at the same time sheds off the excess weight your body carries. Overweight increases the amount of low-density lipoprotein (LDL) in the blood, a lipoprotein that is linked to heart disease. Exercise stimulates enzymes that help move LDL from the blood (and blood-vessel walls) to the liver.

To start with, you can plan an average of 40 minutes of moderate- to vigorous-intensity aerobic activity three or four times a week. This can include

1. Walking briskly (approx. 5 km per hour or faster)

2. Bicycling (16 km per hour or slower)

3. Playing tennis (doubles)

Always keep in mind to not to start with a strenuous exercise pattern suddenly. Give your body time and resistance to increase the intensity of exercise. To stay motivated, find an exercise buddy or join an exercise group.

· Yoga And Cholesterol

Yoga has proven to reduce cholesterol if practiced on a regular basis. There are many different techniques and postures that will stretch and massage the abdominal muscles and organs. This helps stimulate and improve the functioning of these organs, and hereby works to reduce your overall cholesterol levels. Buy Ayurvedic medicine for high cholesterol Some asanas which can and should be practiced are:

1. Kapal Bhati Pranayama

2. Shalabhasana

3. Sarvangasana Pose

4. Ardha Matsyendrasana

· Quit smoking

Smoking is the single most reason for many health issues. It weakens the individual both physically and psychologically. The person who smokes tends to smoke more in public places due to the fear of losing one’s identity. To stop smoking is the single best thing you can do to improve your heart health. Though quitting is definitely not easy, but with the support of family and peers one can definitely quit. Quitting smoking will improve your HDL cholesterol level.

And most important - Foods that will cut your Cholesterol:-

1. Olive Oil

Much like cholesterol, fat can be divided into ‘good’ and ‘bad’. Without getting too technical, ‘bad’ saturated fat increases your cholesterol, while ‘good’ unsaturated fat doesn’t. Of these, monounsaturated fat is considered the healthiest. Out of all the cooking oils you can choose from at the supermarket, olive oil has the highest level of monounsaturated fat. You can use olive oil for sauteing, Buy Ayurvedic medicine for high cholesterol grilling and baking, or as a salad dressing. Don’t go crazy though, as despite its heart health advantages, it’s still high in calories.

2. Whole Grains

Whole grains, such as brown rice, brown bread and cereals, are very high in fibre. Fibre increases your body’s levels of good cholesterol by reducing the amount of bile absorbed into the intestines. When this happens, bile has no reason to stick around, so it leaves your body along with all your food waste.

That’s all very nice, but how does it affect cholesterol?

Well, your body needs bile to digest the fat in your diet, so your liver gets to work making more. What does it need to do this? If you guessed LDL cholesterol, have ten points! Taking it out of your bloodstream means it’s not going to hang around in your arteries.

3. Oily Fish

Ah, oily fish. You’ll find it on most lists of foods that are good for you and this is no exception. It contains omega-3, which has two key benefits. The first is it improves brain function. The second is it’s superb for heart health. Studies have shown omega-3 can keep blood pressure and heart rate in check, reduce your risk of heart attacks, lower LDL cholesterol and increase HDL cholesterol. Our bodies can’t make omega-3 either, so we need to get it from our diet.

4. Nuts

Nuts are high in unsaturated fat and fibre, which we’ve already established are great for bringing your cholesterol down. Walnuts, almonds and pistachios are regarded as the best options. Walnuts even contain omega-3 too, so they’re doubly good at lowering cholesterol. Plain varieties are, of course, the best. We shouldn’t really have to say this, but anything salted, candied or covered in artificial flavouring will spoil any health benefits.

5. Beans and Pulses

A 2016 Canadian study found that a daily serving of pulses can cut LDL cholesterol by 5%. They also keep you fuller for longer, so you’re less likely to reach for any unhealthy, fatty snacks that will send your cholesterol soaring again. Unfortunately, the research also claimed that only 13% of the population was hitting this daily requirement. Buy Ayurvedic medicine for high cholesterol

6. Avocado

Whether you like yours smashed on toast or turned into guacamole, avocados are one of the best ways to manage your cholesterol balance. They’re high in monounsaturated fats, so they’ll bring your LDL cholesterol down and boost your HDL cholesterol at the same time.

7. Fruit and Vegetables

We’re sure you’re getting your five-a-day already, so you should already be feeling the heart healthy benefits of fruit and veg. Just in case, here’s what they’re doing for your cholesterol levels. Many fruits and vegetables, such as berries, apples and Brussel sprouts, are high in fibre. We already know this is good for your cholesterol levels. They also contain plant sterols, which stop the body from absorbing cholesterol. If it can’t be absorbed, it simply leaves the body. Problem solved!

8. Apple Cider Vinegar

It’s not something you’d necessarily find in your kitchen cupboards, but apple cider vinegar could be the cholesterol-busting condiment you’ve been waiting for. For many years, it was seen as a ‘traditional’ remedy for a variety of health problems, but there was little medical data to back this up. While most of the claims about apple cider vinegar (such as the idea it could promote weight loss) were found to be false, one of them turned out to be true. The study found that drinking two tablespoons of diluted apple cider vinegar twice a day reduced overall cholesterol levels by 13%.

9. Cheese

Wait, what?

Cheese? The famously high-fat dairy product? Lowering cholesterol?

It sounds hard to believe, but in 2016, researchers at the University of Copenhagen found something pretty surprising. They gave one group of people 80g of regular cheese and another 80g of a low-fat equivalent. A third group ate no cheese at all. You’d expect a food that’s high in saturated fat to raise cholesterol. It did, but not in the way you might expect. None of the three groups saw an increase in LDL, but the people who ate the high-fat cheese had higher levels of HDL.

In practice, this means their body was better prepared to get rid of ‘bad’ cholesterol. While cheese doesn’t lower cholesterol in the way other foods on this list do, it may have the power to improve the ratio of HDL to LDL.

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