High cholesterol levels can increase heart disease risk: Ways to reduce it naturally

Here are some foolproof tips to control high cholesterol. Read on to know more about these tips, and lead a healthy life.
Control cholesterol levels to reduce heart problem risk
Learn to control your cholesterol levels for a healthy heart. Image courtesy: Adobe Stock
Dr Nikesh Jain Published: 18 Mar 2023, 13:30 pm IST
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High cholesterol can induce cardiovascular diseases. It can lead to heart attacks, strokes, and peripheral artery disease as the fatty deposits in the blood vessels make it difficult for enough blood to flow through the arteries. Being obese, smoking, lack of physical activity, low intake of fibre-rich foods, and eating unhealthy fats can increase cholesterol levels. One needs to maintain cholesterol levels as recommended by the doctor. If you’re looking for ways to keep your cholesterol levels in check, here’s how to control it naturally.

How to control cholesterol levels naturally?

These tips can be helpful for you to bring your high cholesterol levels down.

1. Exercise without fail

Did you know that exercising every day will help you to keep your cholesterol levels in check. It is a no-brainer that exercise helps to increase high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. You can do any activity of your choice such as swimming, yoga, running, Pilates, weight training, or jogging for at least 30 minutes and 5 days a week.

exercise for cholesterol levels
Here’s how to control cholesterol levels naturally. Image courtesy: Adobe stock

2. Quit smoking

It is also a known fact that smoking can raise LDL or bad cholesterol levels in the body. Moreover, quitting smoking can also reduce one’s risk of heart disease. It is better to opt for smoking cessation therapy with the help of a doctor.

3. Maintain optimum weight

Being overweight or obese can lead to abnormal cholesterol levels. Several studies have found that losing extra weight can help your cholesterol levels. Losing weight lowers total cholesterol in part by reducing the liver’s capacity to produce new cholesterol. Losing weight also aids in raising HDL (the good cholesterol) and lowering LDL (the bad cholesterol).

Also Read: Watch out! Yellow nails, excess sweating are warning signs of bad cholesterol

4. Eat a healthy diet

Eat a well-balanced diet that is inclusive of fresh fruits and vegetables, whole grains, pulses, lentils, seeds and nuts. Avoid junk, spicy, oily, canned, and processed foods. Eat citrus foods that contain pectin, a type of soluble fiber that lowers LDL. Having food rich in omega-3 fatty acids can also do the trick. Omega-3s lower triglycerides in the bloodstream and tend to safeguard the heart by helping prevent the onset of abnormal heart rhythms. Bid adieu to sodas, colas, bakery items, desserts, sweets, and namkeens. Include enough protein in your diet. Try to drink enough water to flush out toxins from the body.

Also Read: Include these 8 foods in your diet to keep your cholesterol levels in check

habits to manage cholesterol levels
Eat a healthy diet to improve your cholesterol levels. Image Courtesy: Shutterstock

5. Give up alcohol

Going overboard on alcohol can lead to serious health problems such as high blood pressure, heart failure and strokes. It is better to adopt a healthy lifestyle. Studies suggest alcohol intake can be detrimental to cardiovascular health even at small doses. Everyone believes that drinking too much alcohol damages the liver and increases the chance of dependency, even if it is still unclear whether alcohol can lower the risk of heart disease. To get the most out of any potential cardiovascular benefits, alcohol should only be consumed occasionally and in moderation.

The last word

You will have to keep your cholesterol levels in check by monitoring them as suggested by the expert. Moreover, don’t skip the medication suggested by the doctor to lower your cholesterol levels.

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About the Author

Dr Nikesh Jain is a cardiologist in Peddar Road, Mumbai, and has an experience of 15 years in the field. He is currently practicing in Peddar Road, Mumbai. ...Read More

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