We understand the importance of maintaining healthy cholesterol levels to prevent cardiovascular diseases, including stroke. High levels of bad cholesterol or LDL (low-density lipoprotein) can contribute to the buildup of plaque in the arteries, which can ultimately lead to heart attacks and strokes. Therefore, it’s crucial to take steps to manage cholesterol levels and reduce the risk of these life-threatening conditions. In this article, we’ll provide some effective home remedies to manage cholesterol levels and reduce the risk of stroke.
What is Cholesterol?
Cholesterol is a type of fat that’s naturally produced in the liver and is present in many animal-based foods. Our body requires cholesterol to make hormones, vitamin D, and digestive juices. However, excessive levels of cholesterol in the blood can have adverse effects on our health.
There are two types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is considered “bad” cholesterol as it can build up in the walls of arteries and form plaque, leading to blockages and ultimately increasing the risk of stroke and heart disease. HDL, on the other hand, is considered “good” cholesterol as it helps remove excess cholesterol from the bloodstream and reduces the risk of cardiovascular disease.
As we age, it is important to keep track of our cholesterol levels. High cholesterol can lead to various health problems, such as heart diseases and stroke. While medication can be helpful, there are also natural remedies that can help manage cholesterol levels. In this article, we will discuss five home remedies that have been proven to be effective in managing cholesterol levels.
1-Garlic: The Wonder Herb
Garlic has been used for centuries in Indian cooking, not only for its flavor but also for its medicinal properties. It is rich in amino acids, vitamins, minerals, and organosulfur compounds like allicin, ajoene, s-allylcysteine, s-ethylcysteine, and diallylsulfide. These sulfur compounds are believed to be the active ingredients that give garlic its therapeutic properties. Various scientific studies have shown that garlic can significantly reduce remnant and LDL cholesterol levels. Consuming 1/2 to 1 garlic clove daily can reduce your cholesterol levels by up to 9%.
2- Green Tea: The Antioxidant Rich Drink
Green tea is one of the most popular beverages in the world, and for good reason. It is a rich source of polyphenols, which are powerful antioxidants that provide immense health benefits. Polyphenols are associated with not only lowering remnant and LDL cholesterol but also increasing HDL cholesterol. A population-based study showed that men who drank green tea had lower cholesterol levels compared to those who did not. Drinking two to three cups of green tea daily is all you need to reap its benefits.
3-Coriander Seeds: A Kitchen Staple with Surprising Benefits
Coriander seeds, also known as dhaniya seeds, have been used in Ayurveda for various ailments, including lowering bad cholesterol levels. They are packed with key vitamins such as folic acid, vitamin A, beta-carotene, and most importantly, vitamin C. Consuming coriander seeds daily can help improve your cholesterol levels and overall health.
4-Fenugreek Seeds: The Diabetes-Fighting Spice
Fenugreek seeds, or methi seeds, have been used as a popular culinary spice, flavoring agent, and medicinal plant for centuries. They are rich in vitamin E and possess antidiabetic, anti-inflammatory, and antioxidant properties. Saponins found in fenugreek seeds help remove cholesterol from the body, and its fiber helps reduce the synthesis in the liver. Consuming half to one teaspoon of fenugreek seeds daily is recommended to improve your cholesterol levels.
5- Amla: The Indian Gooseberry
Amla, also known as the Indian gooseberry, is one of the richest sources of vitamin C and phenolic compounds, in addition to minerals and amino acids. It has been used in Ayurveda as a rasayan for the treatment of various diseases. A study published in the Indian Journal of Pharmacology compared the effects of cholesterol-lowering drugs against amla. The study found that daily intake of amla not only reduces remnant and bad cholesterol levels but also reduces the damage due to oxidation. Eating one to two amla fruits daily can help improve your cholesterol levels.
Here are some additional recommendations to manage cholesterol levels and reduce the risk of stroke:
1. Consume a Healthy and Balanced Diet
One of the most effective ways to manage cholesterol levels is to consume a healthy and balanced diet. Incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your diet. Avoid foods that are high in saturated and trans fats, such as red meat, fried foods, and processed snacks. Instead, choose foods that are rich in unsaturated fats, such as avocados, nuts, seeds, and fatty fish like salmon.
2. Regular Exercise
Regular physical activity can help increase HDL cholesterol levels, which helps remove excess cholesterol from the bloodstream. Exercise can also improve blood flow and reduce the risk of blockages in the arteries. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.
3. Maintain a Healthy Weight
Being overweight or obese can increase the levels of LDL cholesterol in the blood, increasing the risk of stroke and heart disease. Therefore, it’s essential to maintain a healthy weight by consuming a healthy diet and engaging in regular physical activity.
4. Manage Stress
Stress can have adverse effects on our overall health, including cholesterol levels. High levels of stress can increase the production of cortisol, a hormone that can raise LDL cholesterol levels. Therefore, it’s crucial to manage stress effectively by practicing relaxation techniques such as deep breathing, meditation, or yoga.
5. Quit Smoking
Smoking is a major risk factor for stroke and heart disease. Smoking can increase the levels of LDL cholesterol in the blood and reduce HDL cholesterol levels. Quitting smoking can help improve cholesterol levels and reduce the risk of stroke and other cardiovascular diseases.
Conclusion
At NaturalHealthyBlog, we understand the importance of managing cholesterol levels to prevent stroke and other life-threatening conditions. By incorporating healthy lifestyle habits such as consuming a healthy and balanced diet, engaging in regular physical activity, managing stress, and quitting smoking, you can effectively manage cholesterol levels and reduce the risk of stroke. If you have concerns about your cholesterol levels, consult with your healthcare provider for personalized recommendations.
