Lower Cholesterol Naturally: The Best Tips

Lower cholesterol – minimize the risk of stroke

Cholesterol is of essential importance for our health, whereby a distinction is made between the so-called good and bad cholesterol.

• The good cholesterol is called high-density lipoprotein, or HDL for short, and the bad cholesterol is called low-density lipoprotein, or LDL for short. The cholesterol is surrounded by tiny lipoprotein balls and transported through the blood.
• HDL cholesterol is mainly formed in the liver. As it travels through the arteries, it removes any buildup before it is eliminated through the intestines.
• LDL cholesterol, on the other hand, is just as important for our body, but producing too much of it has adverse effects. It attaches itself to the vessel walls and ultimately inhibits blood flow. The blockage of the vessels can lead to a stroke or a heart attack, for example.
• Too high cholesterol can be genetically determined, the so-called familial hypercholesterolemia. However, this is very rarely the case. In well over 95 percent of patients with too high and therefore unhealthy cholesterol levels, the causes lie in their living conditions.

Lower cholesterol with a diet

In many cases, hypercholesterolemia is caused by diet and lack of exercise. Especially with regard to nutrition, numerous new findings have been gained in recent years, so the advice in this regard is sometimes very contradictory. The best example of this is eggs, which have long been demonized because of their cholesterol content. People are now much more relaxed about food.

• However, the advice to maintain weight and, above all, to avoid being overweight has not changed over time. Belly fat has a particularly negative effect, as it clearly correlates with a bad cholesterol level.
• You can achieve a balanced cholesterol level relatively easily if you eat in moderation and ban ready meals from your diet as much as possible.
• Cook with ingredients that are as fresh as possible, such as vegetables or herbs from the garden. You can also grow fresh herbs in the kitchen or on the balcony. If you have a little more space on the terrace or balcony, a raised bed with herbs or vegetables is a valuable contribution to a healthy and cholesterol-conscious diet.
• Fruit, especially pectin, which is found in apples, example, lowers the LCL. However, moderation is also important here, as fruit contains a lot of fructose, which in turn can cause liver damage. Vegetables such as peas, beans, and lentils are therefore much more recommended than fruit because they do not contain fructose.
• You should eat unhealthy foods only rarely and very consciously. With food it’s like with sport, if you have to force yourself to do something, you usually can’t keep it up for long.
• For example, if you like eating chocolate, try to eat dark chocolate with as much cocoa content as possible. The dark chocolate is a bit bitter but much healthier. If you love sweets, make your own wholemeal muesli bars or healthy oatmeal biscuits.
• Refined carbohydrates and sugar increase cholesterol levels. Whole grains, such as wholemeal flour or oatmeal, lower cholesterol levels.
• Basically, you should also eat less meat and sausages. This is especially true for fat varieties. Fatty salmon, on the other hand, is good for your health.
• Smoking and alcohol promote high cholesterol.

Regulate cholesterol levels through exercise

While some nutritional suggestions have changed over time, this is less true when it comes to exercise.

• One piece of advice that still applies is: do sports or at least get plenty of exercises.
• Sports like Zumba are a lot of fun and also help to keep your cholesterol levels low.
• The same applies to cycling, trampoline or rope jumping, jogging, outdoor trips, or swimming. But even moderate exercise such as going for a walk or using the stairs is already helpful in the fight against high cholesterol levels.

Foods for a positive cholesterol balance

You should test your cholesterol level regularly if you belong to a risk group or are over 35 years old. There are also foods that can help you lower cholesterol further. This includes:

• Garlic – daily at least 2 cloves daily
• Cinnamon – about 3 to 6 grams daily
• Flaxseed Oil – about 1 tablespoon daily
• Olive Oil – about 1 tablespoon daily
• Ginger – about 2 grams daily
• Flaxseed Oil – about 1 tablespoon daily
• artichokes
• avocados