How to reduce cholesterol quickly and effectively, with these 5 tricks that we propose to lower high levels of fat in the blood.
Did you know that cholesterol is actually NOT bad for your health? We have the mistaken belief that cholesterol, regardless of whether it is in optimal and therefore normal values, is bad for health, when in fact the opposite is true: it is essential for the proper functioning of our body.
We can, for example, pay attention to what are some of the main functions of cholesterol to realize it: it is essential for our cells as it forms part of the plasma membranes, it is a precursor of sex hormones, vitamin D and hormones corticosteroids, and in turn is an essential component of bile salts.
But just because cholesterol isn’t really bad for your health doesn’t mean that its high levels, above what is considered optimal or normal, are. In this sense, you should bear in mind that normal levels are those below 200 mg/dl of total cholesterol, and normal-high between 200 and 240 mg/dl.
If you have collected your blood tests and your cholesterol levels are above normal, I propose below 5 easy ways that will help you reduce cholesterol effectively and easily. Take note.
Follow a hypo caloric diet, preferably the Mediterranean diet
Did you know that the so-called Mediterranean diet stands out precisely for being one of the most valued by many nutritionists and dieticians, as it is considered one of the most appropriate when it comes to following a healthy lifestyle?
The foods that mainly compose it are: fresh fruits and vegetables, whole grains, legumes, pasta, bread, potatoes, oily and white fish, white meat, eggs, nuts, seeds and olive oil (preferably the extra virgin option).
In fact, following it is extremely simple, since you only have to change those unhealthy and not recommended foods (as is the case with pastries, sweets, refined products, fried and battered foods, chips and salty snacks…) for much healthier foods.
Avoid alcohol and tobacco
It is known that when there is an excessive consumption of alcoholic beverages, the enzymes that are responsible for metabolizing fats in our liver have to metabolize that excess alcohol, so that not only does an increase in fat occur in the liver ( known as fatty liver ), but also causes an increase in LDL cholesterol .
On the other hand, tobacco increases the concentration of fats in the blood (increasing LDL cholesterol and decreasing HDL cholesterol), mainly due to the presence of carbon monoxide. In fact, nicotine increases platelet agreeability, triglycerides, and cholesterol. It causes the arteries to become less flexible.
The key when it comes to lowering cholesterol is to give up these two unhealthy habits little by little.
Practice physical exercise regularly
Living a much more active life is a great ally when it comes to not only enjoying good health, but also lowering our high cholesterol levels.
Particularly noteworthy are those known as aerobic exercises, which have the benefit of reducing total cholesterol levels, especially LDL cholesterol values.
And what do these exercises consist of? Very simple: they are those that require above all oxygen to carry it out, especially due to the intensity of its practice.
Some simple options are: walking, jogging or running, swimming, cycling and dancing.
It is advisable to practice them every day, preferably between 40 to 60 minutes.
Opt for some useful infusions to lower cholesterol
It has been shown that certain plants and herbs with medicinal and therapeutic qualities are especially useful in lowering high cholesterol levels.
If you like infusions, and you usually prepare them at home, we encourage you to make some of the following:
- Dandelion infusion: dandelion is an ideal plant when it comes to caring for the health of the liver, helping in a very positive way to regulate its functions and lower excessive cholesterol. It is interesting to drink two to three cups a day of this infusion.
- Basil infusion: although traditionally used in the kitchen, basil can also provide interesting benefits against cholesterol in the form of an infusion. In this case, it is advisable to take it on an empty stomach.
- Cinnamon infusion: made with several branches of cinnamon, this infusion helps prevent the formation of thrombi and prevents the onset of cardiovascular diseases, helping to reduce cholesterol and triglycerides.
Don’t Forget Some Effective Natural Supplements
In addition to the infusions that I have talked about in the previous section, you can also opt for some natural supplements that are especially useful against cholesterol.
This is the case, for example, of the artichoke and milk thistle, which have effective active ingredients when it comes to purifying the liver and reducing cholesterol levels.
If you do not want to make them in the form of an infusion, you can now find them in herbalists in the form of capsules.