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There are many ways to lower cholesterol. Some do it with the help of medication or surgeries, and others do it naturally. The following is a list of four ways to do it without having to spend too much or stress yourself on side effects or other costs, because staying healthy should not be a problem.
1. Lose Weight
Packing extra pounds is not always good, especially if you are already overweight. Having all the extra fat in your body will disrupt the rate of normal metabolism and will make you unhealthy and unfit.
Losing the excess can greatly improve your health and lifestyle. You do not have to lose them all in one go. You can do it slow by planning a balanced diet and by exercising. Shedding a half or a pound a week will already be beneficial for you. This is not just one of the ways to lower cholesterol, but it will also reduce the risk of high blood pressure and diabetes.
2. Say Hello to HDLs
Not all cholesterols are bad. There are HDLs (high-density lipoprotein), or good cholesterol, and LDLs (low-density lipoprotein), or bad cholesterol. Foods rich in LDLs include meat, cheese, butter, and milk. These can raise your cholesterol level. But you can substitute these with healthier alternatives like fruits, vegetables, and nuts, foods that lower cholesterol.
Other sources of HDLs are fish like mackerel, salmon, and tuna. These contain omega-3 fatty acids. In fact, omega-3 fatty acids can lower VLDLs (very low-density lipoproteins) and triglycerides, which is a type of blood fat. Two servings of baked or grilled fish per week are recommended.
However, be reminded that even if you consume foods with HDL and still continue eating those with HDL, there won't be much improvement to your health.
3. Sweeping with Fiber
There is a reason why vegetarians are less prone to high cholesterol levels and heart diseases. Eating fruits and vegetables-fibrous food-are beneficial to health.
Soluble fiber can greatly lower cholesterol by binding them with bile acids in the intestines to be flushed out of the body later. Consuming at least 15 grams of it per day can lower your LDL level by 5 to 10 percent. Pectin, a kind of soluble fiber, can also ease overeating by slowing the digestive process. Pectin can be found in apples.
4. Walk It Off
For people who cannot carry the strain of moderate physical exercise like treadmills, running, and workouts, then walking will be an easier alternative. Walking can lower cholesterol, shed weight, and help the heart.
Walking for 30 minutes at least five days a week is already enough to make significant changes on your body.
If you are bent on following these ways to lower cholesterol, then you will have to commit to them. You have to dedicate time and effort to keep yourself fit and healthy. You can even get other people to support you or join you.
Guggul also known as Commiphora mukul in biological terms is an herb that has gained worldwide popularity due to its wonderful healing properties. It is a bushy herb from which a black color resin comes out that is extensively used for medication. It is enormously used in the treatment of cholesterol and triglyceride deposits in the body.
Researches have shown that guggulsterone, a chemical found in the guggul gum is the prominent factor in lowering cholesterol. Guggulipid, an extract of the guggul gum is also effective in lowering blood cholesterol. It is also beneficial in the treatment of various disorders like obesity, thyroid gland abnormality, high degrees of cholesterol, decreased immunity and pain. Guggul is used both as a single herb medicine and in combinations.
Benefits of Guggul
• It flushes out the toxins from the body • It purifies the blood• It promotes easy digestion of foods • It is also an effective aphrodisiac agent and promotes the production of sperms in the body• It disintegrates the cholesterol accumulated in the body• It is also extensively used in the treatment of Cervical spondylosis (It is a special type of arthritis which affects the cervical vertebrae, i.e. the vertebrae of the neck region)• It facilitates the movement of the bowels and keeps the digestive system clean• It is also used in the treatment of obesity in the form of Navaka Guggul and Triphala Guggul• It is also helpful in regularizing the respiratory tract by helping in expelling the mucus that gets accumulated in the respiratory tract• It is also very useful in the treatment of skin disorders• It is used in the treatment of rheumatism in the form of Yogaraj Guggul• It is also very effective in treating problems related to the nervous system
Although guggul is very useful herb and widely used in the treatment of number of ailments but before taking it one must use guggul under the supervision of an Ayurvedic physician. Excess of guggul almost always causes a rash on the body. Also person suffering with liver conditions must not use guggul as it interferes with the liver functions. People with problems like diarrhea and inflammatory bowel disorder must avoid guggul.
Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.
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