Many people all over the world suffer from high cholesterol. The liver manufactures cholesterol, a fatty molecule essential for many bodily processes such as cell membranes and hormone production. However, excessive levels of cholesterol have been linked to cardiovascular disease, stroke, and hypertension.

While there are drugs available to help reduce cholesterol, many individuals would rather employ non-pharmaceutical approaches. If you want to reduce your cholesterol levels in a natural way, try some of these home cures, including consulting an experienced Dietitian in Gurgaon.

Fiber intake ought to be boosted

The body cannot digest fiber, thus it is effectively wasted. It does not enter the bloodstream but rather binds to cholesterol in the digestive tract and prevents it from being absorbed. Oats, barley, whole grains, fruits, and vegetables are all high-fiber foods that can aid in lowering cholesterol levels. For instance, soluble fiber has been demonstrated to reduce cholesterol levels. Oats, barley, beans, lentils, and other fruits and vegetables are all good sources of this type of fiber.

Add More Good Fats to Your Diet

Some fats are actually beneficial to your health. When ingested in moderation, monounsaturated and polyunsaturated fats can aid in reducing cholesterol levels. Olive oil, avocados, almonds, and seeds are all good sources of these heart-healthy fats. Including these foods in your diet has been shown to reduce cholesterol.

Have More Fish

Omega-3 fatty acids, which can be found in abundance in fish, have been shown to reduce inflammation and cholesterol levels in the body. You may up your omega-3 intake by eating fatty seafood like salmon, mackerel, and sardines. Omega-3 pills are another option if you choose not to eat fish. A reliable Dietician in Gurgaon will explain you further about the benefits. 

Get some regular exercise

Exercising regularly can help reduce cholesterol and boost health in general. High-density lipoprotein (HDL) is the “good” cholesterol that aids in the elimination of low-density lipoprotein (LDL) or “bad” cholesterol from the bloodstream, and its synthesis can be boosted by regular exercise. Regularly commit to exercising for at least 30 minutes at a moderate level.

Drop the Habit

If your cholesterol levels are already high, smoking could make them even worse. If you want to lower your cholesterol and improve your health, quitting smoking is a great place to start.

Reduce your alcohol consumption

Excessive alcohol use is associated with a rise in blood cholesterol levels and an increased risk of cardiovascular disease. Drink no more than one alcoholic beverage daily (for women) and no more than two (for men).

Green Tea, Please

Green tea’s high antioxidant content has been linked to lower cholesterol levels and better health in general. Regular consumption of green tea has been shown to reduce LDL cholesterol while raising good HDL cholesterol.

Use Seasonings and Herbs

Some spices and herbs have been scientifically proven to reduce cholesterol levels. Garlic, for instance, has been linked to significantly reduced levels of “bad” LDL cholesterol. Turmeric, ginger, and cinnamon are a few more herbs and spices that have shown promise in reducing cholesterol levels.

Control Your Anxiety

Cholesterol levels and the likelihood of developing heart disease can both rise as a result of stress. Stress-relieving practices like yoga, meditation, and deep breathing can have a positive effect on cholesterol levels and overall health.

Keep Your Weight Down

The risk of heart disease is increased when one is overweight or obese. Cholesterol levels and general health can be improved with a balanced diet and frequent exercise. You can join a gym and maintain a schedule. In this case, you have to seek expert advice from a trainer. Don’t try to plan anything by yourself. On the other hand, you can also exercise at home. Moreover, you can swim and cycle daily to keep your weight under control. 

Consult a certified dietician 

One of the most crucial steps you need to take is to consult with a top-rated Dietician in Gurgaon. The specialist can successfully address your health issues. You can expect excellent meal plans. The expert will leave no stone unturned in helping to bring down your cholesterol level. It is essential to read reviews of the nutritionist or dietician before you consult the individual or agency. 

Summary

It’s beneficial to your health to keep your cholesterol levels in check, and you may do so with simple lifestyle adjustments and herbal therapies. Fiber-rich meals, healthy fats, fish, regular exercise, giving up tobacco, cutting back on alcohol, green tea, herbs, and spices, managing stress, and maintaining a healthy weight are all beneficial.

If you plan to consult with an expert dietician, it is vital to explore the website of the professional or agency. You can easily gather relevant information from the site. Accordingly, you can book a session with the professional. Also, exploring the website will help in knowing details about service charges. You can mail the expert to know about service rates.