Effective Home Remedies for High Cholesterol

High cholesterol can increase the risk of stroke and heart attack.     

Cholesterol is a waxy substance found in the blood. It plays an important role in building healthy cells, making hormones, synthesizing bile acids, and digesting fatty foods. 

There are two types of cholesterol: High-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is the good cholesterol whereas LDL is often referred to as bad cholesterol. Triglycerides are another type of fat in the blood that can contribute to high cholesterol levels and increase the risk of heart disease.

High levels of LDL in the blood can lead to plaque accumulation in your arteries. This, in turn, increases the risk of heart disease and stroke. Whereas, high levels of HDL or good cholesterol can improve your heart health.

Cholesterol

A few days ago, one of my patients came with his wife for a regular health check-up. He has been coming to me for a long time now and we have developed a friendly bond over the years. This time he teased his wife and said, ‘Sir, my wife wants everything cholesterol-free. From oil to rice, whenever we go grocery shopping, that’s the only word she looks for. But I think my heart is already full of cholesterol’.

I laughed and said, ‘though we often think that diet is the only culprit for bad cholesterol, dietary cholesterol has little influence on the body’s cholesterol levels. Your family history, the habit of smoking, your sedentary lifestyle, and heavy alcohol consumption are often to blame.

If you want to keep your cholesterol in check then healthy lifestyle choices are the first step. Along with this, you need to focus on increasing beneficial HDL while controlling the harmful LDL.

His wife looked at me with piqued interest and asked ‘sir last time you only told me to keep a check on his cholesterol. How should I do that if I don’t make his food completely cholesterol-free?’

I shared a list of home remedies for high cholesterol that works wonders for your body. 

7 Natural Remedies for High Cholesterol

Natural remedies for heart disease help control cholesterol and lower blood pressure.

Flax seeds

Natural remedy for high cholesterol #1 – Add one teaspoon of flaxseed powder to a glass of warm water or milk. Mix it well and gulp it down. 

Flax seed is rich in omega-3 fatty acids. Several studies have found a link between omega-3 fatty acids and reduced risk of heart disease. Studies also suggest that consuming flaxseeds can lower cholesterol in people with high cholesterol levels and post-menopausal women.

Garlic

Natural remedy for high cholesterol #2 – Consume 2-3 raw cloves of garlic on an empty stomach every morning. Raw garlic works better than cooked garlic.

Several studies have found that this herb can reduce the risk of heart disease and prevent the hardening of the arteries. Some studies suggest that garlic may slow down the hardening of the arteries by 5 %. It is also an excellent natural remedy for high blood pressure and blood cholesterol levels. 

Coriander Seeds 

Natural remedy for high cholesterol #3 – Drink coriander seed-infused water first thing in the morning.

Coriander seed-infused water can help improve good cholesterol levels in the body. It is loaded with high levels of antioxidants and contains numerous key vitamins like folic acid, vitamin C, vitamin A, and beta-carotene. Boil coriander seeds for about 2 minutes and leave them overnight. Strain the water and drink it in the morning.

Turmeric

Natural remedy for high cholesterol #4 – Add half a teaspoon of turmeric in warm water or milk and drink it before bed every night.

Turmeric is a potent natural healer that can help reduce plaque deposits in your arteries. It contains a compound called curcumin which has high antioxidants and anti-inflammatory properties. Research reveals that turmeric is a safe and accessible way to lower cholesterol and reduce the risk of heart conditions.

Amla 

Natural remedy for high cholesterol #5 – Drink 30 ml of  Amla juice daily morning.

Studies show that consuming amla juice every day can significantly reduce the risk of cholesterol. Amla is a rich source of vitamin C that helps in the repair and regeneration of tissues. It also contains high amounts of essential amino acids and antioxidants that further helps in lowering your cholesterol levels. 

Green Tea

Natural remedy for high cholesterol #6 – Consume 2 to 3 cups of green tea every day.

Rich in antioxidants and flavonoids, green tea can help in controlling both LDL and total cholesterol. Studies show that antioxidants and flavonoids regulate cholesterol production and improve its absorption. It further lowers the risk of diabetes, obesity, and high blood pressure.

Tomatoes

Natural remedy for high cholesterol #7 – Drink a glass of tomato juice or eat raw tomatoes in your salad.

Tomatoes are very rich in antioxidants. It contains lycopene and carotene that has significant cholesterol-lowering properties. A study showed daily consumption of raw tomatoes can significantly improve HDL-cholesterol levels by 15.2%.

Natural Tips to control your cholesterol

Since high cholesterol is mostly linked to lifestyle choices, making the right modifications in your lifestyle can help. 

Here are some simple lifestyle changes that everyone above the age of 30 must incorporate.

Quit smoking  

Smoking is associated with high cholesterol levels. Also, the chemicals present in cigarettes can cause LDL to become stickier and damage the lining of blood vessels. It also increases the risk of clogging the arteries.

Exercise regularly 

 10 to 20 minutes of cardio-based exercises are shown to improve your heart health significantly. Even a brisk walk for 30 to 40 minutes every day is an excellent way to keep your heart healthy.

Sleep well 

Getting quality sleep every night is very important for your health. Ideally, an adult should get 7 to 8 hours of uninterrupted sleep every night. Several studies have found an association between poor sleep and higher cholesterol levels.

Increase your fiber intake 

Adding soluble fiber to your diet is shown to decrease the risk of high cholesterol.

Manage your stress 

In the modern day, stress is a major culprit leading to heart disease. Manage your stress with an active lifestyle, practicing mindfulness, eating a balanced diet, yoga, and other relaxation techniques.

 Cholesterol, if not managed well, can lead to serious health complications and just changing your cooking oil is not enough for managing cholesterol. Simple home remedies, eating the right foods, and living a healthy lifestyle are the key to maintaining your blood cholesterol levels.

In case, your cholesterol levels are very high consider consulting a doctor and taking the prescribed medicines along with practicing these home remedies.

Ayurvedic doctor’s opinion

 High cholesterol is a common health condition that can lead to serious health problems if left untreated. While medications are available to lower cholesterol levels, many effective home remedies can be incorporated into a healthy lifestyle.

Studies have shown that certain foods can help lower cholesterol levels. For example, eating oats or barley regularly can help reduce LDL cholesterol levels by up to 10%. Additionally, consuming nuts, such as almonds or walnuts, has been found to lower LDL cholesterol levels by up to 16%. 

Incorporating more fruits and vegetables into your diet can also help reduce cholesterol levels, as they are rich in fiber and antioxidants that can help prevent the buildup of plaque in the arteries.

Exercise is also an effective way to lower cholesterol levels. Studies have shown that engaging in moderate physical activity, such as brisk walking or cycling, can help raise HDL cholesterol levels (the “good” cholesterol) while lowering LDL cholesterol levels. It is recommended to aim for at least 30 minutes of physical activity per day to help reduce cholesterol levels and improve overall cardiovascular health.

Other home remedies that have been shown to help lower cholesterol levels include consuming garlic, turmeric, and green tea. Garlic has been found to lower LDL cholesterol levels by up to 9%, while turmeric has been shown to reduce LDL cholesterol levels by up to 13%. Green tea has also been found to help lower cholesterol levels, as it contains compounds called catechins that can help prevent the absorption of cholesterol in the intestines.

In addition to these home remedies, it is important to maintain a healthy lifestyle overall. This includes quitting smoking, limiting alcohol consumption, and maintaining a healthy weight. By making these lifestyle changes and incorporating home remedies into your routine, you can help reduce your cholesterol levels and improve your overall health.

In conclusion, high cholesterol is a serious health condition that requires attention and treatment. While medication is available, many effective home remedies can be incorporated into a healthy lifestyle to help lower cholesterol levels. By consuming foods such as oats, nuts, and fruits and vegetables, engaging in regular physical activity, and incorporating herbs and teas into your diet, you can help reduce your cholesterol levels and improve your overall health. With dedication and commitment, these home remedies can be an effective way to manage high cholesterol levels.