High cholesterol is a common health issue in today’s world, especially with a sedentary lifestyle, processed foods, and stress. The scientific journal ‘India Times’ revealed 8 natural steps to lower cholesterol in about a month. Here are the highlights:
Trans fats are found in fried foods, baked goods, and processed foods. These fats increase harmful low-density lipoprotein (LDL) cholesterol and decrease good high-density lipoprotein (HDL) cholesterol, increasing the body’s inflammation rate.
Oats are rich in soluble fiber like beta-glucan, which helps lower total and LDL cholesterol. Consuming 3 grams of this fiber daily for four consecutive weeks contributes to reducing total cholesterol by about 8.1% and LDL cholesterol by about 11.6%.
One tablespoon of flaxseeds daily, thanks to its content, can help increase the level of plant-based Omega-3 acids and antioxidant plant compounds. Fish contains beneficial acids and less saturated fat, which supports lowering triglycerides and improving HDL cholesterol levels.
Green tea is rich in antioxidants (catechins) that help reduce cholesterol absorption and improve liver fat metabolism. Apples with skin are rich in fiber, antioxidants, and flavonoids, which help lower LDL cholesterol levels, improve blood vessel condition, and support inflammation reduction.
Butter is rich in substances that raise LDL cholesterol levels, while olive oil is rich in monounsaturated fats and natural antioxidants, helping to improve fat rates.
Physical activity is a very important factor. Daily exercise for several weeks has proven effective in lowering total and bad cholesterol and improving heart health.
The study confirmed that continuing these habits for 16 weeks leads to more consistent effects, as the impact can be more significant with longer commitment. Reducing cholesterol does not only depend on diet but a combination of nutrition and exercise.
The study concluded that these steps are suitable as part of a general strategy and are not a substitute for medication for those with severely high cholesterol or chronic medical conditions.
