Here are home treatments and natural methods to help reduce cholesterol levels:
1. Diet Changes:
- Eat more fiber: -Foods like oats, beans, lentils, apples, and flaxseeds help lower LDL ("bad") cholesterol.
- Choose healthy fats: - Use olive oil, avocado, nuts, and seeds instead of butter or lard.
- Limit saturated fats: - Found in red meat, full-fat dairy, and processed foods.
- Increase fruits and vegetables: - Rich in antioxidants and fiber.
- Avoid trans fats: - Check food labels for “partially hydrogenated oils.”
- Eat fatty fish: - Like salmon, tuna, and mackerel — rich in omega-3 fatty acids.
2. Lifestyle Changes:
- Exercise regularly: - At least 30 minutes of moderate activity (like brisk walking, cycling) most days.
- Lose excess weight: - Even a small weight loss (5-10%) can improve cholesterol.
- Quit smoking:- Improves HDL ("good") cholesterol and heart health.
- Limit alcohol:- Moderate amounts only — excess can raise cholesterol.
3. Natural Supplements:
- Psyllium husk:- Adds fiber and can lower LDL.
- Plant sterols and stanols:- Found in fortified foods or supplements.
- Fish oil (Omega-3 supplements): - Helps lower triglycerides.
- Garlic extract:- Some studies suggest it may slightly lower cholesterol.
4. Home Remedies:
- Green tea: - Rich in catechins that can improve cholesterol.
- Apple cider vinegar:- Some people use 1-2 tablespoons daily (diluted in water), but evidence is limited.
- Turmeric: - Has anti-inflammatory effects and might help with lipid profiles.
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