Cholesterol is made in the liver and has many important functions. There are home remedies for controlling cholesterol. For example, it helps keep cell walls flexible and is required for the production of various hormones.
But like anything else in the body, high cholesterol (or cholesterol in the wrong place) is cause for concern. Like fat, cholesterol is insoluble in water.
Rather, it relies on molecules called lipoproteins to move around the body. They transport cholesterol, fats, and fat-soluble vitamins into the blood. You have to and can control cholesterol with home remedies.
Different types of lipoproteins have different health effects.
How to test brands and products
Limiting saturated fat in your diet, regular exercise, and other healthy habits can help lower LDL (low-density lipoprotein) levels in your blood. Cholesterol is made in the liver and has many important functions.
For example, it helps keep cell walls flexible and is required for the production of various hormones. But like anything else in the body, high cholesterol (or cholesterol in the wrong place) is cause for concern.
Like fat, cholesterol is insoluble in water. Rather, it relies on molecules called lipoproteins to move around the body. They transport cholesterol, fats, and fat-soluble vitamins into the blood.
Different types of lipoproteins have different health effects. For example, high levels of low-density lipoprotein (LDL) can lead to the accumulation of cholesterol in the walls of blood vessels, causing.
- Clogged artery
- Stroke
- Heart attack
- Kidney failure
In contrast, high-density lipoproteins (HDL) help keep cholesterol away from blood vessel walls, helping prevent these diseases.
There are many natural ways to increase good HDL cholesterol and lower bad LDL cholesterol.
Relationship between diet and blood cholesterol
The liver produces as much cholesterol as the body needs. It packs cholesterol along with fat into what are called very low-density lipoproteins (VLDL). You have to control cholesterol with home remedies.
- As VLDL transports fat to cells throughout the body, it is converted to the denser LDL, which transports cholesterol where it is needed.
- The liver also secretes HDL, which returns unused cholesterol to the liver. This process is called reverse cholesterol transport and protects against clogged arteries and other types of heart disease.
- Some lipoproteins, especially LDL and VLDL, are prone to damage by free radicals in a process called oxidation.
- Oxidized LDL (ox-LDL) and VLDL (oxVLDL) are even more detrimental to heart health. Home remedies are the best for reducing these like cholesterol.
- Food companies often advertise their products as being low in cholesterol, but recent studies have shown that dietary cholesterol has little effect on the amount of cholesterol in the body
- This is because the amount of cholesterol your liver produces changes depending on how much you eat. As the body absorbs more cholesterol from food, less cholesterol is produced in the liver.
Focus on monounsaturated fats
Unlike saturated fats, unsaturated fats have at least one chemical double bond, which changes how the body uses them. Monounsaturated fats have only one double bond.
Although some people recommend a low-fat diet for weight loss, research results are mixed on the effectiveness of low-fat diets in controlling blood cholesterol levels in this way of home remedies.
“Research reviews agree that reducing fat intake just by home remedies is an effective way to lower blood cholesterol levels. However, researchers were concerned about possible adverse effects of a low-fat diet, such as lowering HDL (good cholesterol) and raising triglycerides”.
In contrast, studies show that diets high in monounsaturated fats, such as the Mediterranean diet, help lower harmful LDL levels and increase healthy HDL levels.
Studies show that monounsaturated fats also help reduce the oxidation of cholesterol. Oxidized cholesterol can react with free radicals and cause clogging of arteries. This can lead to atherosclerosis and heart disease.
Overall, monounsaturated fats that present home remedies are healthy because they lower bad LDL cholesterol, increase good HDL cholesterol, and reduce harmful oxidation.
Use polyunsaturated fats, especially omega-3 fatty acids
Polyunsaturated fats have multiple double bonds and behave differently in the body than saturated fats. Studies show that polyunsaturated fats lower LDL cholesterol (bad cholesterol) and reduce the risk of heart disease. You can take home remedies for this and control your cholesterol.
For example, one study replaced saturated fat in the diet of 115 adults with polyunsaturated fat for eight weeks. At the end of the study, total and LDL (bad) cholesterol levels were reduced by approximately 10%.
Polyunsaturated fats may also reduce the risk of metabolic syndrome and type 2 diabetes. Another study altered the diet of 4,220 adults to replace 5% of their calories from carbohydrates with polyunsaturated fats.
Their blood glucose and fasting insulin levels were lowered, indicating a reduced risk of type 2 diabetes.
Avoid trans fats
Trans fats are unsaturated fats that have been modified through a process called hydrogenation. This is done to make the unsaturated fats in the vegetable oil more stable. You avoid trans fat just by remedying your home and controlling cholesterol.
The resulting trans fats are not fully saturated and are called partially hydrogenated oils (PHOs).
Because they are solid at room temperature, they give products such as spreads, pastries, and cookies more texture than unsaturated liquid oils. What makes trans fats so attractive to food companies is their improved texture and shelf stability.
However, partially hydrogenated trans fats are treated differently by the body than other fats, which is not a good thing. Trans fats increase total cholesterol and LDL but decrease beneficial HDL. Hence, avoid these and rather take home food or remedies for reducing cholesterol.
“The Food and Drug Administration (FDA) banned the use of artificial PHO (better known as trans fat) in processed foods in the United States in 2018. The deadline has been extended to January 1, 2020, to allow distribution of products already produced”.
Eat soluble fiber
Soluble fibre is a group of different compounds found in plants that dissolve in water and are not digestible by humans.
However, the good bacteria that live in the gut can digest soluble dietary fibre. They need it for their sustenance. Studies have shown that these good bacteria, also called probiotics, can help lower LDL levels.
A review of studies confirmed previous findings that whole grains containing large amounts of fibre lowered both total and LDL cholesterol levels compared to controls. The good news is that whole grains have not been shown to lower levels of good HDL cholesterol.
Soluble fibre may also help enhance the cholesterol effects of taking statins.
Training
Exercise is mutually beneficial for heart health. It is the best way at home remedy for cholesterol. Not only does it help improve strength and fight obesity, but it also reduces harmful LDL and increases beneficial HDL.
- The AHA advises him that 150 minutes of moderate-intensity aerobic exercise per week is sufficient to lower cholesterol (28).
- In one study, 12 weeks of combined aerobic and resistance training reduced the most harmful oxidized LDL in 20 overweight women.
- Three days a week, they trained for 15 minutes each of aerobic exercises such as walking, jumping jacks, resistance band training, and low-intensity Korean dance.
- Even low-intensity exercise, such as walking, increases HDL, but longer and more intense exercise has a greater effect.
Try Nutrition supplements
There is strong evidence that fish oil and soluble fibre improve cholesterol and promote heart health. One of the best home remedies for cholesterol. Another dietary supplement, coenzyme Q10, is expected to improve cholesterol levels, but its long-term effects are not yet known.
Fish oil
Fish oil is rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
One study found that supplementing the diet of older adults with high blood pressure and high cholesterol with fish oil-based omega-3Q10 reduced high blood pressure and both total and LDL levels.
But in 2020, the AHA surprised the medical community by announcing that an international STRENGTH study of drugs made from fish oil failed to reduce the risk of heart events. The study involved 13,000 people who had heart disease or were at risk of developing heart disease.
Consider plant sterols and stanols
Several types of dietary supplements in home remedies show promise in controlling cholesterol levels.
Plant stanols and sterols are the plant versions of cholesterol. Similar to cholesterol, it is absorbed from food in the same way as cholesterol.
However, because it has some chemical properties different from human cholesterol, it does not clog arteries.
Instead, it lowers cholesterol by competing with human cholesterol. Dietary intake of plant sterols replaces the intake of cholesterol.
Use alcohol in moderation
The role of alcohol in providing cardioprotective effects is one of the most important health debates today. Some studies suggest that moderate consumption of alcoholic beverages may increase good HDL cholesterol and reduce the risk of heart disease.
Both the US Centers for Disease Control and Prevention (CDC) and the AHA disagree. The AHA does not recommend drinking wine or other alcoholic beverages to lower cholesterol or improve heart health. Both organizations say there are no reliable studies linking alcohol with improved heart health.
Avoid smoking
Smoking increases the risk of heart disease in several ways. One is by changing the way your body deals with cholesterol. When you smoke at your home or take remedies, will increase cholesterol. However, you have to avoid it and take home remedies for controlling cholesterol.
Smokers’ immune cells are unable to transport cholesterol from the blood vessel walls back into the blood to the liver. This damage is due to tobacco tar rather than nicotine. Hence, avoid tobacco and do home remedies for the cholesterol.
Dysfunction of these immune cells may contribute to hastening the development of arterial clogging in smokers.
Eat soluble fiber
Soluble fibre is a group of different compounds found in plants that dissolve in water and are not digestible by humans. And this can help like home remedies for controlling cholesterol.
However, the good bacteria that live in the gut can digest soluble dietary fibre. They need it for their sustenance. Studies have shown that these good bacteria, also called probiotics, can help lower LDL levels. And the best home remedies for cholesterol.
“A review of studies confirmed previous findings that whole grains containing high amounts of fibre lowered both total and LDL cholesterol levels compared to controls”.
The good news is that whole grains have not been shown to lower levels of good HDL cholesterol. Hence, home remedies are the best for controlling cholesterol.
FAQS
If we quit smoking then we can control our cholesterol?
Yes, if you avoid smoking then somehow you can control your cholesterol and also by home remedies.
Can home remedies like proper diet can control the cholesterol?
Of course, when you take proper diet you can control your cholesterol in your household.
For controlling cholesterol we should avoid trans fat?
Yes, you can not take trans fat regularly. You can also do home remedies for controlling cholesterol.
The Yoga Institute
