High cholesterol is becoming a common problem nowadays in both men and women. Heredity, overweight, lack of physical activity, age, sex, stress, smoking and excessive alcohol consumption are some of the important factors that raise cholesterol levels.  If you are susceptible to high cholesterol problem, you can take some of the foods that help to prevent it.

• Olive oil:

Many people believe that oils increase cholesterol level. It is true to some extent. However, olive oil is proved to be effective in reducing bad cholesterol levels. It is rich in monounsaturated fatty acids and vitamin E.

• Legumes:

Legumes including soy beans, tofu, milk, dry, cooked or canned beans, peas and lentils are rich in dietary fiber content and they can reduce cholesterol level. They are low in fat and do not contain cholesterol. Eating legumes three to four times a week can give numerous health benefits.

• Low fat yogurt and dairy products:

Taking full cream dairy products can raise your cholesterol levels. Avoiding dairy products completely can lead to calcium deficiency, which in turn may cause osteoporosis. You can therefore take low fat or fat free milk, yogurt and cheese. They also help to eliminate bad cholesterol from your blood stream.

• Oats:

Oatmeal and oat bran are good sources of soluble fiber, which reduces bad cholesterol level, without reducing good cholesterol. Taking a bowl of oatmeal supplies three grams of soluble fiber in a day. Consuming three grams of oat fiber reduces 8 to 23% bad cholesterol.

• Fruits and vegetables:

Fresh fruits and vegetables are excellent sources of antioxidants that trim down cholesterol and protect your heart. Fruits like oranges, lemon, grapefruit, apricots, mango and vegetables like cabbage, sweet potatoes, pumpkin, broccoli and spinach are beneficial in avoiding high cholesterol levels. It is however important to take three to five servings of fruits and vegetables in a day.

• Garlic and onion:

Garlic and onion are super foods that control high cholesterol to a great extent. You can take 2 to 3 cloves of garlic, onion and spring onion daily to keep your cholesterol level under control. They also help improve your overall health.

• Fish:

Fish is a rich source of omega fatty acids, which are renowned for controlling bad cholesterol. Salmon, tuna and trout are some of the best types of fish that supply omega fatty acids. However, any type of fish can provide you health benefits. Nevertheless, make sure to take it baked or grilled.

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High stress, alcoholism, smoking and foods containing high fats are some of factors contributing to high cholesterol. High cholesterol level in blood is in fact not a disease, but it has close links to serious health problems like high blood pressure and cardiovascular diseases.  You can reduce cholesterol levels by taking medications. However, natural ways are always safe. Following some lifestyle changes can help you reduce cholesterol in a natural manner.

• Reduce extra pounds:

If you are overweight, you tend to have elevated levels of bad cholesterols. Losing extra pounds can therefore help downsize cholesterol levels. It is advisable to look at your eating habits and daily routine. If you eat whenever you feel bored or frustrated, then change the habit with some other engaging activity. If you take fast food or fried food daily, substitute them with fresh fruits and vegetables. You can also look for some ways to incorporate some activities into your daily routine. You can spend a few minutes daily in brisk walking, jogging or cycling. Using the stairs instead of taking the elevator, and avoiding vehicle to go to nearby shops are some of the ways that can help you shed extra pounds easily.

• Choose heart healthy foods carefully:

Saturated fats increase your bad cholesterol level. They are largely found in red meat and dairy products.  In order to be healthy, you should not get more than 10% of your daily calories from saturated fat. You can choose lean meat, low fat dairy products and peanut and/or canola oil that contain monounsaturated fat. Fried foods and baked foods like cookies, cakes and crackers are rich in Trans fat. It is worth to eliminate or at least minimize the consumption of Trans fats to cut down the cholesterol levels. Foods rich in Omega 3 fatty acid can help reduce cholesterol naturally. Some types of fish like salmon and mackerel, walnut, almonds and ground flaxseeds are some of the foods rich in Omega 3 fatty acid.

• Stop smoking:

If you have smoking habit, it is crucial to look for some ways to stop smoking permanently. Smoking not only reduces the bad cholesterol level, but also increases your good cholesterol. Quitting smoking provides numerous other benefits as well. It reduces the high blood pressure and the risk of heart diseases.

• Reduce stress:

A stressful lifestyle plays a vital role in increasing the bad cholesterol levels. It is worth to take some measures to reduce stress. Yoga and meditation are some of the effectual stress relievers. make sure you sleep on a good mattress and make sure you put mattress protector.

High cholesterol is becoming a serious concern nowadays. Wrong food habits, lifestyle, stress and age are some of the important factors that cause high cholesterol. It is possible to control cholesterol without taking drugs. There are several natural ways to control cholesterol.

• High fiber diet:

You can increase your intake of fiber, which helps to lower LDL bad cholesterol in your blood, without decreasing HDL good cholesterol. Cereals and whole grains are good sources of fiber that reduce the possibility of cholesterol filled plaque buildup in the arteries. Oat, oat bran, barley, nuts, barley, rye, legumes, fruits like apples, oranges, plums and berries and vegetables like carrots, potatoes, onions and sweet potatoes can help to control bad cholesterol level in your blood.

• Reduce caffeine consumption:

Caffeine is rich in Terpenes oil that may cause high cholesterol problem. If you are more prone to the risk of developing high cholesterol or have been diagnosed with high cholesterol already, you need to reduce or avoid caffeine intake. It is also important to pay attention to the amount of cream and sugar you add to make coffee, as they can also increase cholesterol levels.

• Fat free dairy products:

Dairy products rich in cream are rich in saturated fat, which is the most important factor contributing to high cholesterol. You need to avoid full cream products altogether. However, eliminating dairy products from your daily diet may lead to calcium deficiency. Hence, you can take fat free milk, yogurt and cottage cheese. Fat free dairy products supply essential proteins and minerals along with Lactobacillus microorganisms that may help control LDL cholesterol levels.

• Antioxidants:

Fruits and vegetables are rich sources of antioxidants that help lower bad cholesterol levels, whilst improving your overall health. Fruits and vegetables, especially those are rich in vitamin C and beta carotene, such as oranges, grapefruits, lemons, broccoli, green cabbage, pumpkin, sweet potatoes, butternut and dark green vegetables can help to reduce the elevated cholesterol levels. It is important to get five portions of these fruits and vegetables in a day.

• Garlic:

Garlic and other members of alliums family like spring onion and onion are good foods that control bad cholesterol levels. You can use them liberally in cooking and on salads.

• Omega 3 fatty acids:

Foods high in omega 3 fatty acids like tuna, salmon and some other cold water fish, soybean and leafy green vegetables help you reduce your LDL cholesterol level.

High cholesterol increases the risk of developing heart diseases. Making some gradual change sin your diet and lifestyle is the best way to lower cholesterol naturally.

Changes in Diet:

• Reducing fat and cholesterol in your diet:

It is important to avoid taking foods that are high in fat and cholesterol content. Whole milk dairy products, butter, cream, organ meats like liver, brain and kidney, duck, goose, egg yolks, fried foods and processed meat like hot dogs and sausages are some of the foods you need to avoid to lower cholesterol. Palm oil, coconut and coconut oil are high in saturated fat that increases the blood cholesterol levels. It is crucial to stay away from these foods.

• Foods that lower cholesterol level:

Some foods like whole grains, oats, walnuts, pistachios, almonds, avocado, olive, flaxseed oil and fish are some of the best foods that trim down cholesterol level. Researches prove that pomegranate juice can reduce the chance of cholesterol plaque buildup. Soybeans are the most excellent foods that help prevent obesity and reduce bad cholesterol levels. Taking yogurt that has probiotics help to prevent reabsorption of cholesterol into the blood stream.  Cranberry grape juice is proved to be effective in minimizing bad cholesterol and increasing good cholesterol.

Changes in Lifestyle:

• Increase your level of physical activity:

It is important to incorporate some physical activity into your daily routine. You can choose any of the aerobic exercises like walking, jogging, cycling and running and do it at least for thirty minutes in a day. This helps to reduce bad cholesterol by 5 to 10% and increase good cholesterol by 3 to 6%. If you are too busy to allot 30 minutes in a day to do some exercises, you can split it into three or four times in a day. This will give the same health benefits.

• Stop smoking:

Smoking is an important cause to lower good cholesterol levels in your blood. Quitting smoking not only lowers bad cholesterol level, but it also helps to improve blood pressure and circulation.

• Lead a stress free life:

Researches show that those who are able to cope with stressful situations calmly have increased good cholesterol levels.  You need to learn some relaxation techniques to manage day to day stress peacefully. This in turn helps you keep your cholesterol level under control.

• Avoid caffeine:

Caffeine can increase the level of bad cholesterol. It is advisable to reduce or avoid caffeine consumption to get rid of high cholesterol problems.

Cholesterol is a type of lipid that travels through your blood stream in the form of particles called lipoproteins. Low density lipoproteins (LDL) are bad, as they can cause plaque buildup in arteries. On the other hand, high density lipoproteins are good, because they prevent bad cholesterol from clogging up arteries.  There are some easy ways that help you lower bad cholesterol and increase good cholesterol naturally.

• Oatmeal and oat bran:

Oatmeal is a rich source of soluble fiber that reduces LDL cholesterol. It reduces the absorption of cholesterol into your blood stream. You can take cereals made with oatmeal or oat bran daily. You can mix oat bran with homemade bread, pancake and muffin batter.

• Flaxseed:

Flaxseed is another excellent source of soluble fiber that prevents the accumulation of LDL cholesterol in your blood.

• Garlic:

Garlic is known for its antioxidant properties. It may prevent LDL cholesterol from being oxidized and thereby block cholesterol build up clogging arteries

• Almond:

You can take almonds regularly to reduce your blood cholesterol significantly. It contains more calories, but it does not contribute to weight gain. It gives a feeling of fullness, so you can avoid the craving for fried and high cholesterol snacks.

• Olive oil:

Olive oil is one of the best sources of antioxidants that can lower bad cholesterol naturally, while increasing good cholesterol.

• Foods rich in phytosterols:

Phytosterol is a fat rich in plant foods like fruits, vegetable oils and nuts, which interferes with the absorption of cholesterol by your blood stream. Dark chocolates, low fat cheese and granola bars are some other foods that supply phytosterols.

• Soy:

Soy is the best source of protein. It contains phytoestrogens that boost the effectiveness of LDL receptors and improve the liver’s ability to eliminate bad cholesterol.

• Fish:

Fish is a good source of protein and omega 3 fatty acids, which are known for their ability to reduce bad cholesterol and increase good cholesterol. Salmon, trout and herring are some of the bets fish types that can be taken at least twice a week.

• Green tea:

Drinking green tea is one of the easiest ways to trim off bad cholesterol. You can take it as a healthy alternative to sugary beverages.

• Do some physical activities:

It is important to incorporate some physical activities in your daily routine. Shedding extra pounds can help you reduce the risk of cholesterol clogging up your arteries.

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Elevated levels of LDL cholesterol can contribute to serious health risks like coronary heart disease, high blood pressure, angina, stroke, and heart attack and heart arrhythmias. Lowering your cholesterol   can reduce your chance of experiencing serious health issues. There are some natural ways to lower your bad cholesterol level.

• Exercise:

Exercises like aerobic, brisk walking, jogging, cycling and playing tennis can help to reduce bad cholesterol level in your body.  It is advisable to spend thirty minutes five days a week in doing any of these exercises. Exercise needs to be more intense. You can then exceed the duration to sixty minutes. This can help to lower bad cholesterol and to increase the good cholesterol level. Several types of yoga have been proved to be beneficial in lowering bad cholesterol. You can choose any of them and practice it regularly.

• Diet:

You can start taking a balanced diet to reduce your cholesterol levels. Taking more and more oily foods can clog up your arteries. Eating a low cholesterol diet is the best natural way to control and maintain normal cholesterol levels in your body. Fruits, vegetables and soy are some of the excellent low cholesterol foods. You can also take food rich in fiber that helps fighting bad cholesterols. Walnuts are the best food that can reduce LDL. You can take three ounces of walnuts daily can help to lower cholesterol level by 15%. The fat in nuts is good unsaturated fat, so it does not raise your cholesterol level.  Oatmeal, beans and yams are also good foods that help cut down cholesterol significantly. You can take baked fish that is high in Omega fatty acids every week to cut back on cholesterol.  Garlic plays an important role in downsizing bad cholesterol levels. It is worth to take 5-8 garlic cloves daily, which can help you prevent cardiovascular disease.

• Lifestyle:

Many researches show that there is close link between smoking and cholesterol. Smoking increases the level of LDL (bad) cholesterol, whilst reducing the good cholesterol levels. Quitting smoking helps reversing the effects.  First, it helps to increase the HDL levels that reduce the bad cholesterol levels. Removal of LDL cholesterol aids in moving your blood smoothly through the blood vessels. Quitting smoking thereby reduces your risk of developing cardiovascular disease. Alcohol consumption is yet another determinant of HDL cholesterol level. Drinking alcohol in moderation is not at all a problem. However, drinking excessively can cause health problems like heart failure, stroke and high blood pressure.