Tips to Reduce Cholesterol Naturally: Reduce cholesterol without staining medicine. Adopt a portfolio diet that includes plant-based protein, fiber and healthy oil, as well as keep the heart and arteries healthy by exercising 150 minutes a week.
Tips to Reduce Cholesterol Without Medicine: Nowadays increased cholesterol is becoming a major cause of heart diseases and stroke. Most people resort to medicines like Statin to control it. But some side effects of these drugs are also revealed. In such a situation, experts say that if you make proper changes in lifestyle, then cholesterol can be reduced without medicines.
Why does cholesterol grow?
According to the National Health Service (NHS), cholesterol mainly increases due to these reasons.
- Dinner
- lack of exercise
- Overweight
- Smoking and alcohol consumption
- Genetic cause (genetics)
More cholesterol creates blockage in the arteries and increases the risk of heart diseases and strokes. The special thing is that its symptoms are usually not visible and it can be detected only by blood test.
Two main tips of doctors
In a conversation with The Mirror, Professor Dr. Frank Hu of Harvard University and Dr. Andrea Glenn, Nutrition Researcher at New York University, say that small changes in food are very helpful in reducing cholesterol.
Adopt portfolio diet
Plant protein (gram, lentils, rajma) should be consumed with soy best foods (tofu, soy milk). Apart from this, take fiber -rich foods (oats, barley, isabgol, berries, apples, oranges) in diet. Also place nuts and seeds in the diet. Use olive oil and rapeseed oil. Scientific research found that adopting this diet can reduce LDL cholesterol by 30%, which is as effective as early statin medicines.
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Exercise regularly
According to the American Heart Association (AHA), every adult should do at least 150 minutes a week moderate exercise or 75 minutes wigrus exercise.
- Fly
- float
- cycling
- Dance or gym workout
Exercise increases HDL cholesterol (good cholesterol), which removes fatty deposits from the arteries and takes them to the liver. This keeps the arteries clean and the heart is safe. Cholesterol cannot be reduced immediately with magic. But with the right diet, regular exercise, you can keep your heart healthy without medicines.
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