Due to busy routines and bad food, the body is in the grip of many troubles. Cholesterol increase is also involved in this. Disturbances in cholesterol levels can lead to many problems such as heart disease and blood pressure. Like this, doctors give many types of medicines to reduce cholesterol, but if some changes are made in the routine and the home remedy to reduce cholesterol is used, then this problem can be avoided. Keeping this in mind, in this article of My Health Only, we are explaining cholesterol in detail. Also here we are giving information about the high cholesterol symptoms and home remedies to reduce it.
Let’s begin the article
In the article, first of all, we are telling you what cholesterol is.
What is cholesterol? –
The question that often arises in people’s minds is what is cholesterol? Actually, the fatty substances like wax found in every cell of the body are called cholesterol. It is also known as hypercholesterolemia, hyperlipidemia, and hyperlipoproteinemia. Cholesterol helps in the production of hormones, vitamin-D, and other types of substances in the body, which makes the food easier to digest. At the same time, having high cholesterol in the blood increases the risk of diseases related to arteries.
We know what cholesterol is. Let us now know about the type of cholesterol.
Types of Cholesterol –
Although only two types of cholesterol have been considered, here we are explaining in detail all the types of cholesterol:
Low-density lipoprotein (LDL): Also known as bad or harmful cholesterol (bad cholesterol). High levels of LDL cholesterol increase the risk of heart disease and stroke. This type of cholesterol is the main source of blocking the arteries. Due to this, there is also the risk of many other problems and diseases.
High-Density Lipoprotein (HDL): This cholesterol is known as good cholesterol. It can help in reducing bad cholesterol ie LDL. HDL cholesterol levels may reduce the risk of heart disease by staying normal.
Total Cholesterol: It refers to the amount of total cholesterol present in the blood. It contains both low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.
Triglycerides: It is a type of fat found in the blood. According to some studies, high levels of triglycerides may increase the risk of heart disease in women.
Very low-density lipoprotein (VLDL): Very low-density lipoprotein ie VLDL is another type of bad cholesterol. At high levels of VLDL, plaque (fat deposition) begins to form in the arteries.
Non-HDL: It is very low-density cholesterol. It contains all other cholesterol besides HDL cholesterol.
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In the next part of the article, we will now try to find out the cause of increased cholesterol.
Causes of High Cholesterol –
The most common cause of high cholesterol is a disorganized and poor lifestyle. Apart from the increase in cholesterol, there can be many reasons, some of which are as follows:
Poor diet: Eating foods that are high in fat, such as meat, fried foods, dairy products, and chocolate, etc. Eating these foods containing fat can increase LDL (bad) cholesterol.
Overweight: Too much weight is also one of the causes of high cholesterol. In such a situation, reducing weight can help in reducing the level of increased cholesterol.
Lack of physical activity: Lack of physical activity, yoga, and exercise in everyday lifestyle also increases cholesterol. This type of lifestyle lowers HDL cholesterol (good cholesterol). Regular exercise can lower LDL cholesterol levels and higher HDL cholesterol levels in the body.
Smoking: Smoking lowers HDL cholesterol (good cholesterol) and increases LDL (harmful) cholesterol. The condition of lowering good cholesterol due to smoking is seen especially in women.
Genetic causes: People also have high cholesterol problems due to genetics. Familial hypercholesterolemia is a type of genetic and inherited high cholesterol.
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Here we will now try to understand what may be the high cholesterol symptoms.
High Cholesterol Symptoms –
Generally, there are no symptoms of high cholesterol. The amount of cholesterol in the body can be clear from the cholesterol test itself. Yes, if someone has a high cholesterol problem for a long time, he may have a higher risk of heart diseases such as angina (chest pain), heart attack, and stroke. In some cases, the patient becomes aware of high cholesterol levels after a stroke or a heart attack. This is why it is advisable to periodically conduct a blood test for a cholesterol test.
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After knowing the high cholesterol symptoms, here we will know how much cholesterol should be in the body.
What should be the cholesterol level? –
After knowing so much about cholesterol, it is bound to arise in the mind that how much cholesterol should it be? Below we are talking about healthy levels of cholesterol based on age and gender. Before understanding how much cholesterol should be, know that cholesterol is measured in milligrams per deciliter (mg / dL) during the cholesterol test:
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After all the information about cholesterol, here we are telling home remedies to reduce cholesterol.
Home Remedies for High Cholesterol –
The treatment of cholesterol is possible only with doctors’ medicines, but even with the help of home remedies, cholesterol can be controlled to some extent. So below, we are telling you about the home remedy to reduce cholesterol.
- Coconut Oil
The benefits of coconut oil for health are many. Consumption of virgin coconut oil can also be beneficial for lowering cholesterol. It contains amounts of Lauric Acid. It can help in raising good cholesterol i.e. HDL cholesterol. At the same time, another research finds that virgin coconut oil can also help in improving the lipid profile. Therefore it can be said that coconut oil can be helpful to some extent in controlling cholesterol levels. It can be used in place of other oil while cooking.
Consuming amla can help in preventing many diseases as well as in controlling cholesterol. Amla has rich vitamin-C along with antioxidant properties. Apart from this, amla juice also has hypolipidemic properties. According to research published in NCBI (National Center for Biotechnology Information), all these properties of amla reduce bad cholesterol and total cholesterol. Also, these properties can help in increasing good cholesterol (HDL). In such a situation, the benefits of Amla juice can be achieved to control cholesterol.
Onions can be used to enhance the taste of food as well as to lower cholesterol. This is confirmed in research conducted on mice. In research, onions were given to mice, after which their cholesterol reduction was found. On the other hand, red-colored onion has been said to be beneficial for reducing cholesterol. Apart from this, dried onions also have hypolipidemic and antioxidant properties, which can help in lowering cholesterol. On this basis it would not be wrong to say that onion is used in any form, it can help in controlling cholesterol.
- Orange Juice
In Ayurveda, orange juice is used as a medicine to treat cholesterol. Actually, due to the vitamin C and folate present in the orange, it has antioxidant properties. Along with these, orange juice is also endowed with hypolipidemic properties. These properties and flavonoids compounds found in oranges can help reduce the amount of bad cholesterol present in the blood and increase good cholesterol. Therefore, orange juice can be considered the best option to avoid cholesterol. To get the benefits of orange juice, it can be included in breakfast every day.
- Apple Vinegar
The use of apple vinegar to remove cholesterol is also considered beneficial. Evidence of this is found in two separate research related to apple vinegar. Looking at both mice-based research suggests that apple vinegar contains acetic acid, which may help normalize increased cholesterol. It is believed that those who include it in the diet can also reduce the problem of heart disease. On this basis, apple cider vinegar can also be considered a better option to control the increased cholesterol. To get the benefits of apple vinegar, you can mix it in water and take it one hour before a meal. Apart from this, it can also be used by mixing it with salad. Keep in mind that it should be included in the diet in limited quantities.
- Coriander Powder
Coriander powder can take care of health along with enhancing the taste of food. A study on animals found that using coriander extracts may help reduce cholesterol. The hypolipidemic, hypocholesterolemic, and antioxidant properties present in coriander play an important role in this work. In such a situation, it would not be wrong to say that this can be an effective way to control the cholesterol problem. Coriander powder can be used while making vegetables.
- Fish Oil
Fish oil is used as a medicine. It is considered to be beneficial for skin to hair. Omega-3 polyunsaturated fatty acids found in fish oil can increase good cholesterol by reducing harmful cholesterol. On this basis, it can be assumed that fish oil can also be helpful in controlling cholesterol. Fish oil can be used to make food. At the same time, it is possible that some people do not like the taste of it, in such a situation, its capsules available in the market can also be consumed. However, it is better to use fish oil capsules only on the advice of a doctor.
Although garlic is commonly used for making vegetables or chutneys, it can also be used to reduce the increased cholesterol. This has been clearly accepted in research involving garlic. Research has found that garlic extracts may help correct the overall lipid profile, including cholesterol. At the same time, another research has also found that garlic can be beneficial in reducing total cholesterol and low-density lipoprotein (harmful) cholesterol levels. Given both these facts, it can be assumed that garlic can be helpful in controlling cholesterol.
- Green Tea
Many people resort to green tea to control cholesterol. Actually, it has antioxidant properties. These properties can help control blood cholesterol levels. In addition, the antioxidant property of green tea is also believed to be helpful in increasing HDL cholesterol levels. In such a situation, about two cups of green tea can be consumed throughout the day to reduce the increased cholesterol. How much quantity of it should be taken daily, can be consulted by a dietician once.
- Lemon Juice
Lemon can also prove to be beneficial in the problem of cholesterol. According to research related to lemon juice, antioxidants present in lemons can play an important role in controlling cholesterol. In addition, the use of lemon can also reduce serum cholesterol, triglycerides, and low-density lipoprotein levels. In view of this, it would not be wrong to say that lemon can prove to be very effective in controlling cholesterol.
- Linseed seeds
Flaxseed seeds can be consumed to control cholesterol. A good amount of fiber is found in flaxseed seeds. The fiber present in it can help reduce total cholesterol and LDL (harmful) cholesterol levels. Its powder can be used to lower cholesterol. Powder made from flaxseed seeds can be used for salad dressing.
- Grape Juice
Consumption of grapefruit juice may reduce the symptoms of high cholesterol. Actually, it contains Polyphenol compounds such as Resveratrol, Phenolic Acids, Anthocyanins, and Flavonoids. These work as antioxidants in the body. So with the help of these, grape juice can help in reducing harmful cholesterol. It can be taken as juice in the afternoon or evening. It is possible that some people do not have grape juice to suit. Therefore, it is advisable to seek the advice of a dietician before making regular use of grapefruit juice.
- Pomegranate juice
Pomegranate juice can control cholesterol. It contains antioxidants such as polyphenolic, tannin, and anthocyanin. These can help increase HDL cholesterol (good cholesterol) levels and reduce harmful ie LDL cholesterol levels. Pomegranate juice can be consumed directly or by mixing it in other juices.
Yogurt contains the components of Lactobacillus Acidophilus and Bifidobacterium Lactis. Both these components are considered beneficial for reducing harmful cholesterol present in the blood. Therefore, curd can also be used in the treatment of cholesterol. You can eat a bowl of yogurt throughout the day.
- Chia Seeds
The use of chia seeds can relieve many cardiovascular diseases by controlling cholesterol. Chia seeds are rich in fiber and antioxidants. They are believed to be capable of reducing harmful cholesterol present in the blood. Also, they can help in increasing the level of good cholesterol. Chia seeds, powder, and oil can be used to lower cholesterol. It can be used by soaking in water, with curd, or by making a powder.
- Celery Juice
Celery juice can also be used to control cholesterol. It contains plenty of fiber along with antioxidants. For this reason, the use of celery can help increase HDL cholesterol (good cholesterol) by lowering the bad cholesterol (LDL) present in the blood. It can be used in any form of salad, juice, or soup.
The intake of oats may be beneficial to control cholesterol levels. Oats contain a component called beta-glucan. Consuming at least 3 grams of beta-gluten daily can reduce harmful (LDL) cholesterol levels. It is also considered beneficial in promoting HDL cholesterol (good cholesterol) levels. It can be used for making breakfast porridge with milk or as a soup.
- Essential Oil
Many such oils are available in the market, whose intake can be controlled by cholesterol. Here are some of the special essential oils that we are talking about in detail:
Olive oil: Olive oil can be used for both flavor and nutritional value. The polyphenols present in it inhibit lipoprotein-related oxidative damage. This can lower levels of harmful (LDL) cholesterol and triglyceride (a type of fat). Also, it can help in increasing HDL cholesterol (good cholesterol) in the body.
Palm oil: Palm oil can also help in controlling cholesterol. The tocotrienol compound found in it can be helpful in controlling cholesterol. The use of palm oil can reduce harmful (LDL) cholesterol without any effect on HDL cholesterol (good cholesterol).
Spearmint oil: Cholesterol can be controlled by using this oil. According to the medical report published on the NCBI website, extracts prepared from Spearmint leaves contain phenolic compounds. When this compound was used on mice, it increased the antioxidant process in the body. This helped in improving the immune system as well as reducing the harmful glucose and cholesterol present in the blood.
Neem oil: Neem flower extracts (oil, powder, juice) have cholesterol-lowering effects. They inhibit the absorption of cholesterol in the intestines. Also, help in preventing cholesterol formation. Actually, neem is considered to be helpful in preventing cholesterol from rising due to its hypocholesterolemic properties.
Lemon oil: Lemon oil can also be used to control cholesterol. Lemon oil contains limonene, antioxidant, and gamma terpene (Y-Terpinene) compounds. These properties can help increase HDL by lowering the level of LDL cholesterol present in the blood.
Almond oil: The monounsaturated fatty acids found in it can lower harmful (LDL) cholesterol, total cholesterol, and plasma triglyceride in the body. In addition, this fatty acid can also be beneficial in increasing HDL cholesterol (good cholesterol) levels.
Apart from the ingredients mentioned above, vitamins are also considered beneficial in controlling cholesterol. Indeed, high doses of vitamin B have been shown to be helpful in balancing the cholesterol and triglyceride lipid levels present in the body. At the same time, vitamin-B i.e. Niacin has anti-atherosclerotic properties. This property is considered beneficial in increasing high-density lipoprotein (HDL). Apart from this, vitamin-E has also been considered essential in this case. It helps in reducing the plaque that accumulates in the artery due to cholesterol and in the treatment of arterial diseases caused by cholesterol.
In addition, according to research available on NCBI, vitamin C can also be helpful in lowering cholesterol. It can help in lowering LDL cholesterol i.e. bad cholesterol and triglycerides. Despite this, do not take any vitamin supplements without a doctor’s advice.
After knowing the home remedies to reduce cholesterol, we are telling about the diet needed to avoid it.
What to eat and what not to eat in cholesterol
Diet plays an important role in both situations, whether it is to keep cholesterol under control or to reduce the increased cholesterol. So below, we are telling in detail what things should be consumed and which should be avoided in order to keep cholesterol under control.
Eat a fiber-rich diet: Cholesterol can be reduced by consuming soluble fiber-rich foods. These prevent cholesterol from being absorbed. Fiber-rich whole grains, oatmeal, and oats can help lower cholesterol. Apart from these, the consumption of apples, bananas, oranges, pears, and dried plum in fruits can prevent cholesterol levels from rising. Kidney beans, lentils, chickpeas, black peas, and lima beans can also be beneficial in controlling cholesterol.
Eat vegetables and fruits: Along with fruits, vegetables can also play an important role in controlling cholesterol. These can help increase the cholesterol-lowering compound in the body. Actually, they contain stanol or sterol compounds, which act in the body like soluble fiber.
Eat foods containing omega-3 fatty acids: Omega-3 fatty acids can help lower levels of harmful (LDL) cholesterol as well as increase HDL cholesterol (good cholesterol) levels. Fish oil, chia seeds, flaxseed oil, walnuts, canola oil, soy oil, soybean, and tofu can be good sources for omega-3 fatty acids.
Avoid cholesterol-enhancing foods: Cholesterol levels should be less than 200 milligrams a day. Also, we have explained the level at the beginning of the article. Cholesterol is found high in meat. In addition, egg yolk, lobster, and dairy products may have higher cholesterol. Therefore, they should be consumed in limited quantities.
Limit the amount of salt: Salt means one should try to limit the amount of sodium. No more than 2,300 milligrams (about 1 teaspoon of salt) should be eaten in a day. Limiting salt will not lower cholesterol, but it can reduce the risk of heart diseases by lowering blood pressure.
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Now let us also know some important tips to avoid the problem of cholesterol.
Prevention Tips for Cholesterol –
Through the points given below, we are telling here some important things related to the prevention of high cholesterol.
Control weight: It is important to control increasing weight to avoid cholesterol problems, as obesity can be one of the symptoms of high cholesterol. To avoid this, the intake of extra-fat foods should be limited.
Exercise and Yoga: In everyday life, it is important to pay attention to physical activities along with yoga and exercise. These will not only reduce obesity but can also help in controlling cholesterol as well as to alleviate problems related to it.
Stay away from smoking: Smoking causes damage to healthy blood cells. It can also be a cause of rising cholesterol. Therefore, to avoid cholesterol and related problems, try to avoid smoking.
Cholesterol test: It is also important to have a cholesterol test done from time to time to know how much the cholesterol level in the body is.
After reading this article, you must have come to know that cholesterol is not a problem but a condition due to which other diseases can surround it. In such a situation, information related to the high cholesterol symptoms and remedies of cholesterol included in the article can be very helpful in controlling this problem. However, it is also important to understand that home remedies to lower cholesterol can only help in relieving this problem. Complete treatment of the problem depends on medical consultation.