High cholesterol levels have become a serious problem among many people today. Many factors including diet, lifestyle and lack of exercise may have contributed to this ever-growing problem. It has led to the growing risk of people suffering a heart attack or stroke. Despite this, there are many ways in which people can do to stop the threat by lowering their own cholesterol levels. Here are some of the natural ways.
Physical activity can help people lower cholesterol levels in a natural way, without resorting to cholesterol lowering drugs. Aerobic exercise not only helps in lowering bad cholesterol or low density lipoproteins (LDL), it may also help increase your good cholesterol levels or high-density lipoproteins (HDL). Around 30 to 60 minutes of aerobic exercise three to four times a week may help to the job.
Increase Fiber Intake
Increasing your fiber intake can also help lower your bad cholesterol levels. Fiber helps reduce how much bad cholesterol your body can absorb. Eating foods rich in soluble fiber such as carrots, oat cereals, lentils, citrus fruits apples and peas can help reduce your cholesterol levels by slowing down digestion and the amount of food you eat by making you feel full a lot longer. Around five to ten grams of soluble fiber added to your diet daily would do the trick.
Limit Intake Of Saturated And Trans Fats
Saturated and trans fats can raise LDL levels in the body. These types of fats are usually found in many processed foods as well as in fatty meat and poultry as well as dairy milk. While the body needs about 25 percent of calories from fat, limit the intake of saturated and trans fat to around seven percent and one percent, respectively. Consider eating more foods containing healthier monounsaturated fats such as those found in nuts and avocados.
Although people usually experience stress at one time or another, it is important to avoid chronic stress. Chronic stress can affect your cholesterol levels by causing the body to produce more hormones that can trigger the liver to produce more cholesterol. Effective stress management, therefore is also a natural way of lowering your cholesterol levels.