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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
High cholesterol levels can increase the risk of heart disease and other cardiovascular problems. While medication is sometimes necessary, there are also several natural and effective home remedies that can help lower cholesterol levels and improve heart health.
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Increase your intake of soluble fibre-rich foods like oats, beans, lentils, and fruits. Soluble fibre helps lower LDL (bad) cholesterol levels.
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Consume fatty fish like salmon, mackerel, and sardines, as well as flaxseeds and walnuts, which are rich in omega-3 fatty acids known to reduce cholesterol.
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Garlic contains allicin, a compound that can lower cholesterol levels. Incorporate fresh garlic into your cooking, or consider garlic supplements.
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Replace saturated fats with heart-healthy olive oil in your cooking. Extra virgin olive oil is particularly beneficial for cholesterol management.
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Almonds, walnuts, and other nuts are high in unsaturated fats, fibre, and plant sterols, all of which can help lower cholesterol.
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Drinking green tea regularly may lower LDL cholesterol levels due to its antioxidant properties and the presence of catechins.
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Apples contain pectin, a type of soluble fibre that can help reduce cholesterol levels. Eat them with the skin for maximum benefits.
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Some orange juices and yoghurt products are fortified with plant sterols or stanols, which can block the absorption of cholesterol in the intestines.
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Regular physical activity can raise HDL (good) cholesterol levels and lower LDL cholesterol. Aim for at least 150 minutes of moderate-intensity exercise per week.
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Losing excess weight, especially abdominal fat, can significantly improve cholesterol levels. A healthy weight reduces the risk of high cholesterol and heart disease.
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High cholesterol levels can be managed and reduced through a combination of dietary changes, lifestyle adjustments, and natural remedies. These home remedies, including incorporating good food in your diet, as well as maintaining a regular exercise routine and a healthy weight, can be effective in lowering cholesterol and improving overall heart health.
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