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How to Reduce Cholesterol Naturally With Ayurveda

Dec 02, 2023

High cholesterol is a common health issue that might not cause any symptoms but can lead to serious health issues in the long term. Many individuals with high cholesterol don't even realize it until they undergo a health checkup.

If you have recently found out that your cholesterol levels are on the higher side, then this article is going to help you. By the end of this article, you will understand the effects of cholesterol on your body, and learn some easy ways to reduce cholesterol naturally.

First of all, what is cholesterol?

Cholesterol is a wax-like fatty substance that is utilized to perform various bodily functions, including bile production, hormone production, vitamin D synthesis, and many essential jobs in your body.

However, high levels of blood cholesterol are bad for you, as it can enter your artery (blood vessels that carry oxygen-rich blood to your entire body), damage its integrity, and lead to the formation of atherosclerotic plaque (hardened deposits). These hardened deposits in your blood vessels can raise your risk of heart attack and stroke.

Before we get into ways to reduce cholesterol naturally, it's important to know that not all cholesterol is the same. Low-density lipoprotein (LDL) is known as “bad cholesterol” because it can form plaque in your arteries, putting you at risk for heart disease, vascular issues, and more.

On the other hand, high-density lipoprotein (HDL) is known as “good cholesterol” because it helps remove the bad cholesterol from your blood and takes it to your liver, where it's broken down and eliminated.

High cholesterol levels usually indicate an excess of LDL and not enough of HDL. You want to keep your HDL cholesterol levels high.

The tricky part is, you could have high cholesterol for years without knowing it. That's why checking your cholesterol regularly is super important. If the numbers are too high, it is called hyperlipidemia. Hyperlipidemia is a red flag for you.

But catching it early lets you make changes and bring it back to a healthy level. Medications can help improve your cholesterol. But if you'd rather first opt to reduce cholesterol naturally, then here are some ways.

5 Ways to Reduce Cholesterol Naturally

1. Choose Heart-Healthy Foods

Making a few changes in what you eat can do wonders for your cholesterol and heart health.

Say no to trans fats:

These are unsaturated fats sometimes labelled as “partially hydrogenated vegetable oil,” as they undergo an industrial process called hydrogenation. The process involves heating vegetable oils with hydrogen and a catalyst. Food manufacturers use them as they are cheap and have a long shelf life.

Foods that may have trans fats include margarine, vegetable shortening, partially hydrogenated vegetable oils, fried foods, and various processed and prepackaged items.

According to the American Heart Association, trans fat consumption can negatively affect your health in two different ways. They can increase the levels of LDL, or “bad,” cholesterol, and reduce levels of high-density lipoprotein (HDL), or “good,” cholesterol in the blood.

Cut down on saturated fats:

Found in red meat and full-fat dairy, these fats can raise your total cholesterol. According to the American Heart Association (AHA), saturated fat intake should only make up about 5-6% of a person's daily calorie intake.

Consuming a diet high in saturated fats may elevate LDL cholesterol levels. Lowering your intake of saturated fats can lower your "bad" cholesterol.

Go for a natural Ayurvedic tonic:

Krishna Ayurveda offers tonics like Cholesterol Care Juice and Cardiac Care Juice, known for their potential benefits in heart-related conditions. These tonics reduce cholesterol naturally, normalize heartbeats, and help in removing heart blockages.

The ingredients in these juices are preservative-free and made from medicinal and ayurvedic herbs, traditionally believed to help lower LDL cholesterol and enhance overall heart health by improving blood circulation.

Consume omega-3 fatty acids:

These polyunsaturated fats are heart-healthy and don't affect LDL cholesterol. Other benefits include reducing blood pressure. Sources of omega-3 fatty acids are fish, nuts, and seeds (such as walnuts, flaxseed, and chia seeds), soybean oil, and canola oil.

Increase soluble fiber:

Soluble fiber plays a significant role in reducing the absorption of cholesterol into your bloodstream. They are abundant in plants and whole grains such as oatmeal, sprouts, and kidney beans.

2. Maintain a Healthy Weight

Excess weight or obesity is associated with an increased risk of developing high cholesterol levels. If you are overweight, losing weight can help reduce cholesterol naturally.

Weight loss offers a dual benefit on cholesterol by reducing harmful LDL and increasing beneficial HDL. Consult an ayurvedic doctor to determine a nutrient-dense diet and a sustainable weight management plan according to your body dosha.

3. Get Moving

Exercise is a win-win for heart health as it brings about multiple positive outcomes. It not only enhances physical fitness and helps prevent obesity but also plays a crucial role in reducing harmful LDL cholesterol and increasing beneficial HDL cholesterol.

According to the American Heart Association (AHA), engaging in 150 minutes of moderate aerobic exercise per week is sufficient to lower cholesterol levels and promote cardiovascular health. If doing longer sessions of workouts is not manageable, incorporate short exercises throughout the day. Here are some ideas:

Take a brisk walk during your lunch break.
Play your favourite sport.

4. Quit Smoking

Quitting smoking is a powerful step towards improving your HDL cholesterol level, and the positive effects happen swiftly:

Within 20 Minutes: After quitting, your blood pressure and heart rate start recovering from the spike caused by smoking.

Within Three Months: Blood circulation and lung function begin to improve, enhancing overall cardiovascular health.

Within a Year: Your risk of heart disease is reduced to half compared to that of a smoker.

5. Address your stress

A study shows that stress plays an important role in the rise of both LDL and triglycerides. Not only does long-term stress lead to increased cholesterol, but short-term stress can also cause rapid changes in cholesterol.

Stress not only raises cholesterol but also affects cardiac health. Increased stress levels make your body produce hormones that raise blood pressure, heart rate, and the chances of heart attack and stroke.

Managing stress not only reduces cholesterol naturally but also is essential for maintaining heart health. Here are some ways to lower stress levels:

Stay active and exercise regularly to keep stress at bay.
Practice yoga and relaxation techniques like meditation for mindfulness and to stay calm.
Eat a balanced diet to support overall health.
Use relaxation techniques like deep breathing or meditation to relax.
Ensure you get enough quality sleep to recharge and de-stress.

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Wrapping Up

Sometimes making lifestyle changes may not be enough to reduce cholesterol naturally. If, despite making efforts to adopt healthier lifestyle habits for about six months, you find that your cholesterol numbers haven't improved, consult a doctor. They will recommend medication and also provide specialized guidance specific to your health. But continue maintaining your healthy lifestyle, as it can help you keep your medication dose low.

Frequently Asked Questions(FAQs)

Q1: What is cholesterol, and why is it important to manage its levels?

Ans: Cholesterol is a fatty substance crucial for bodily functions, including hormone and bile production. However, high levels can lead to plaque formation in arteries, increasing the risk of heart disease and stroke. Managing cholesterol is vital for cardiovascular health.

Q2: How do I know if I have high cholesterol if there are no symptoms?

Ans: High cholesterol often presents no symptoms. Regular health checkups, including cholesterol tests, are essential for early detection. High cholesterol is a significant risk factor for heart-related issues.

Q3: What are LDL and HDL cholesterol, and why is the balance important?

Ans: LDL (low-density lipoprotein) is "bad" cholesterol, contributing to plaque formation. HDL (high-density lipoprotein) is "good" cholesterol, removing LDL from the bloodstream. Balancing high HDL and low LDL is crucial for heart health.

Q4: How can I naturally reduce cholesterol through diet?

Ans: Choose heart-healthy foods by avoiding trans fats and reducing saturated fats. Include omega-3 fatty acids from sources like fish, nuts, and seeds. Consume natural Ayurvedic tonics and increase soluble fiber through plant-based foods.

Q5: Does weight management affect cholesterol levels?

Ans: Yes, maintaining a healthy weight is crucial. Excess weight, especially obesity, is linked to higher cholesterol levels. Losing weight can positively impact both LDL and HDL cholesterol.

Q6: What role does exercise play in lowering cholesterol naturally?

Ans: Exercise is beneficial for heart health. Engaging in moderate aerobic exercise for 150 minutes weekly can lower cholesterol levels. Physical activity helps reduce LDL and increase HDL cholesterol.

Q7: How does smoking affect cholesterol levels, and what happens when you quit?

Ans: Smoking negatively impacts HDL cholesterol. Quitting smoking leads to rapid improvements, such as lowered blood pressure and reduced heart disease risk within minutes to a year.