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Tuesday, 14 November 2017

"Ultimate five ways to reduces cholesterol naturally"

Hi Friends

Do you want to reduce the risk of “Heart Attack” naturally (without medication)?
Do you want to know ultimate five ways to reduce cholesterol naturally?
If Yes!
Then first you must have to reduce your “Cholesterol level” because recent studies have  estimated that for
Every 1% reduction in “Cholesterol”, there is a decrease in the risk of “Heart Attack by 2%”.
Which indicates that “Heart Disease” is directly linked to the ”Level of Cholesterol”  & lowering that cholesterol level can significantly reduce the risk of “Heart Attack”.
Now the question arises 

Is “Cholesterol” really bad for our health?

Let's investigate
Basically “Cholesterol” is one of the most essential ingredient of the body & performs several important functions such as transportation of fat, providing defense mechanism, protecting red blood cells & muscular membrane of the body.
“Cholesterol” is a yellowish fatty substance, which helps to produce cell membrane, hormones, Vitamin D, bile juice etc. It is found in the bloodstream as well as in every cell of the human body. Almost 75% of the “Cholesterol” found in our body is produced by the “liver” & 20-30% comes from the food we eat.
Although “Cholesterol” is essential for life it has a bad reputation, being a major villain in “Heart Disease”. A person with high blood “cholesterol level” is regarded as a potential candidate for “Heart attack” & “High Blood pressure”.
Basically “Cholesterol level” is a measure of various cholesterol components such as LDL(low-density lipoproteins), HDL(high-density lipoproteins) & Triglyceride. Because in blood, “Cholesterol” is bound to various proteins called lipoproteins & forms various cholesterol components such as LDL, HDL, Triglyceride etc.

 Cholesterol level cannot be interpreted fully without  understanding these cholesterol components

Low-Density Lipoproteins(LDL)
          
High-Density Lipoproteins(HDL)
*It is associated with cholesterol deposits in the Blood vessels/arteries in the form of “Plaque”.

*It makes the blood vessels/arteries narrow       &  Less flexible.  
  
 *The higher the ratio of LDL to the total
   “Cholesterol”.  *The greater the risk of arterial damage &      Heart Disease.  

*It is also called “Bad Cholesterol”.
*It takes LDL away from the blood vessels/
   Arteries & remove any excess form of
   “Plaque”.

*It prevents narrowing of blood  
   Vessels/arteries.

*The higher the ratio of HDL  to the total
    “Cholesterol”  *the lesser the risk of arterial damage &     Heart Disease.

*It is also called the “Good Cholesterol”.

Cholesterol Components: LDL & HDL
Cholesterol Components
Triglycerides are a type of fat found in our blood generally comes from the food we eat.A Certain level of triglycerides is a sign of good health, but the elevated level of this fat becomes dangerous &  has been linked to heart disease & diabetes.
A triglyceride level generally rises from eating too many grains, sugar; being physically inactive, excessive drinking of alcohol, smoking cigarettes & being obese.

From the above discussion, it is clear that to reduce the risk of heart disease, it is essential to lower the level of LDL while side-by-side increase the level of HDL, & maintain the level of triglycerides to a certain safe level.

Is it really possible to maintain our cholesterol level naturally (without medication)?

Yes!

 "Ultimate five ways to reduce Cholesterol naturally".

1. Eat high dietary fibers food

LDL cholesterol level can be lowered by taking a diet which is rich in dietary fiber because fiber reduces the absorption of cholesterol into the bloodstream.


Dietary Fiber Rich Food Sources
Dietary Fiber-rich Food

The most significant sources of dietary fiber are unprocessed & whole wheat, barley, legumes (such as kidney beans, chickpeas, black beans etc. )  potato, beetroot, orange, guava, green vegetables such as cabbage, spinach, lettuce etc.

2. Eat OMEGA "3" Rich Food

HDL cholesterol level can be raised by taking Omega-3 fatty acid food. Omega-3 belongs to a group of fats called polyunsaturated fats (PUFA). It is an essential fatty acid our body since our body cannot produce it on its own. Therefore it is important to include foods rich in omega-3 in our diet.


Omega 3 Rich Food
Omega"3" Rich Foods 

It is also found in Peanuts, walnuts, pistachios, soybeans, flax seeds, hazelnuts, chia seeds, sesame seeds, canola oil etc.
The best sources of omega-3 are seafood such as salmon, tuna, sardines, etc. 

3. "Spirulina" improves Cholesterol Level

Triglycerides & total cholesterol can be reduced by "Spirulina".
Spirulina is a type of bacteria of the class cyanobacterium, which is often referred to as blue-green algae grow in both salty &fresh water that can be consumed by humans and other animals.
Spirulina improves Cholesterol Level
Spirulina improves Cholesterol Level

It is high in antioxidants, fiber, and had a unique blend of polyphenols. According to the Studies published in the Journal of Food, Medicine spirulina can lower triglycerides & LDL cholesterol, & may raise HDL (the "good") cholesterol level.


4. Drink Enough Water


The simplest way to maintain blood cholesterol is drinking plenty of water because our body excretes extra cholesterol from the body through bowels & kidneys. Regular intake of plenty of water stimulates the excretory activity of the skin & kidney.


Benefits of Drinking Enough Water
Drink Enough Water

It keeps our blood ways clean ( i.e. eliminates resistance or bottlenecks in the flow of blood) & also eliminates the excess buildup of cholesterol waste from the body.The person with high blood cholesterol level should drink at least 8-10 glasses of water every day.
Note: Regular drinking of coriander water (prepared by boiling dry coriander seeds) also helps lower blood cholesterol because coriander is a good diuretic & stimulates the kidneys.


5. Regular Exercise


Regular & right amount of physical exercise such as jogging, brisk walking, swimming, yoga etc.  helps in lowering LDL cholesterol & help in raising protective HDL cholesterol level. Exercise promotes blood circulation & helps to maintain blood flow to every part of the body.
Benefits of Regular Exercise for Cholesterol
 Regular Exercise improves Cholesterol Level

Exercise can also reduce stress & stress has been found to be a major cause of increased level of cholesterol because "Adrenaline & Cortisol" are both released in the body under stress & release of these hormones (especially cortisol) raises the body's blood-sugar level, which in turn creates more triglyceride production & higher triglycerides results in higher cholesterol levels.

Conclusion:

"Cholesterol" is basically an essential component of our body & Increased "Cholesterol" level is mainly a digestive problem caused by
*excessive consumption of deep-fried foods/saturated fats
*excessive smoking
*Drinking Alcohol
*Irregular eating habits
*Being physically inactive
So say "No" to these habits if you want to stay healthy & say "yes" to above mentioned
"Ultimate five ways to reduces cholesterol naturally"
If you have any query you can write it in the comment section or can write it at prajsanjivani@gmail.com.
Thanks
Ms. P Rajeshwari
(Aromatherapist)
Diet & Beauty Consultant





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