Natural methods to reduce high cholesterol levels in our body

High cholesterol is a well-known factor for heart disease. If you are suffering from high cholesterol, your chances of getting a heart attack are above the usual boundary. In some cases, high cholesterol is the result of familiar genes, and in other cases, cholesterol is caused by diet. Lipoproteins take the cholesterol through the blood. There are two types of lipoproteins: low-density lipoproteins and high-density lipoproteins.

Low-density lipoprotein (LDL) is famous for its name “bad cholesterol” because it transports the cholesterol from the liver throughout the body and sometimes allows it to be deposited in artery walls.

High-density lipoprotein is known as good cholesterol because it picks up the cholesterol from the blood and is delivered to cells that use it. Or there is another option for the high-density cholesterol, and that is to take the cholesterol back to the liver to be recycled and eliminated from the body.

If you have high cholesterol, then you will not feel any kind of symptoms. But you should visit your doctor to prevent yourself from high cholesterol. He or she will explain to you what tests you should do, and if you are diagnosed with cholesterol, your doctor will give you the right treatment to make sure that his/her patient is in good health. In this modern era, there are natural remedies and medicines. We give you here natural methods for controlling high cholesterol:

15 Natural methods to reduce high cholesterol levels from blood

Avocado

Avocados are rich in heart-healthy monounsaturated fat. This type of fat increases the high-density cholesterol and lowers the low-density cholesterol. This avocado helps more than any other kind of fruit in reducing the cholesterol which is absorbed from the different types of food. Reducing the cholesterol is caused because avocado is smashing the beta-sitosterol, which has quality results on the high cholesterol. Avocados are rich in fat (300 calories and 30g of fat per avocado). You should use them in moderation. [1,2]

Oats

One of the best things you could do to lower your cholesterol is to change your morning meal. If you put at least two servings of oats in your morning meals, then you could lower the low-density cholesterol by 5.3% in only 6 weeks. The key to success against the high it is beta-glucan, which is contained in the oats. Beta-glucan absorbs the low-density cholesterol which your body excretes. [3]

Nuts

Many cases have shown that eating nuts can lower your high cholesterol. One of the studies has shown that for people who ate 1.5 ounces of whole walnuts 6 days a week for one month, their cholesterol was lower by 5.4%, and the low-density cholesterol was lower by 9.3%. Other good options are cashews and almonds. Nuts are good for the hearth. But also, you should know that nuts are high in calories. You should eat 1.5 ounces per day. If you do not know how much 1.5 ounces is, you should measure a shot glass and a half. If you do not like eating fresh nuts, you should squeeze two tablespoons from the organic peanut butter pouch to spread on sandwiches. [4]

Garlic

Many studies have shown that garlic can decrease the blood levels of total cholesterol by a few percentage points. This lowering is caused just in the short term. Another study says that garlic is not effective as most people think it. Sometimes, garlic can prolong bleeding and blood clotting time. Garlic and its supplements should not be taken prior to the surgery with blood-thinning drugs (the most known blood-thinning drug is Coumadin). [5]

Policosanol

Some studies are shown that policosanol produced from sugar cane was found to be effective in lowering the low-density lipoproteins. Most of the products in the USA which are containing policosanol are extracted from beeswax and not the sugar cane policosanol. But in other cases is shown that beeswax policosanol is not lowering cholesterol by 100%. There should be more studies for this product to be shown its complete lowering factor. [6]

Red wine

Doctors are saying that drinking red wine in a situation in which you have high cholesterol can lower your cholesterol and make you feel better. Some cases have shown that people who have consumed the same grape supplements which are found in red wine have noticed that their low-density lipoproteins are decreasing. In addition to this study, people who have been in this study have noticed a 12% drop in their low-density lipoproteins. [7]

Tea

We all know that white tea is good for fighting cancer. It contains antioxidants. Also, white tea is known for having a good effect on low-density cholesterol. There is one study about black tea in which is told that people who drink black tea have reduced their cholesterol levels by up to 10% in only 3 weeks. Black tea also has positive effects on the heart. It is helping people who have heart problems. [8]

Red Yeast Rice

Red Yeast rice is a type of Chinese rice. This rice could lower your cholesterol Red yeast rice is rich in substances called monacolins. Monacolins are naturally-occurring, and they are converted by the body to make a chemical substance that inhibits the production of cholesterol. One monacolin has been used in popular statin drugs. If you are consuming red yeast rice as part of an overall diet, this will help you to maintain normal cholesterol levels. When pharmacists extract the active ingredient from the rice and when they are using it in a drug formula, this helped to many people to decrease their high level of cholesterol. There is no negative effect of using red yeast rice. Studies have shown that using red rice in your everyday meal can reduce the cholesterol levels in your blood.

Guggulipid

Guggulipid is the gum that is extracted from the Mukul myrrh tree. This kind of natural remedy for high cholesterol was used in India more than 3.000 years ago. In many studies which are made in India, it is told that the guggulipid is reducing the blood levels of total cholesterol and is lowering the low-density lipoprotein. But in research which was made in the USA, it has been told that guggulipid has negative results for high cholesterol. That was the reason for stopping the production of guggulipid medicines. But also, there should be more studies to be proved if the guggulipid is helping to reduce blood levels and decrease high cholesterol or if it has opposite effects. [9]

Beans

Beans are quality food for your heart. One research which was made in Arizona has shown that if you add ½ cup of beans to soup, it will lower your high cholesterol and also it will decrease the low-density lipoprotein to 8%. This is the result of the fiber which is contained in the beans. The fiber is slowing and rating the amount of absorbed cholesterol from some kinds of food. You should try pinto, black, or kidney beans. Each of these types of beans supplies your daily need for fiber. [10]

Spinach

Spinach is good for your health and also helps to reduce the low-density lipoprotein. This popular green contains lots of lutein. This sunshine-yellow pigment is found in egg yolks and dark green leafy vegetables. Lutein has a golden reputation for fighting against macular degeneration, which is the leading cause of blindness. Many studies have shown that just ½ cup of lutein to eat daily your meals will guard your heart and also it will help you to improve your cholesterol levels. You can make salad from spinach. Or also, you can pop the spinach in the microwave for a quick side dish. [11]

Salmon and fatty fish

Omega-3 fats are the real nature of the world. They are helping with heart diseases, dementia, and many other diseases. Also, the Omega-3 fats lower high cholesterol. If you eat salmon, sardines, and herring, you could increase your good cholesterol by 4%.

Niacin

Niacin is also known as Vitamin B3. This Vitamin has the properties of reducing low-density lipoprotein by 10% and increasing the high-density lipoprotein by 15%-30%. You should know that niacin can have some side effects. That is why you should consult with your doctor before using it. [12]

Artichoke Leaf Extract

Artichoke leaf extract can lower your cholesterol. It will limit the synthesis in your body. In negative cases, the artichoke leaf can increase the flow of cholesterol excretion in your liver.

Orange juice

Fresh squeezed orange juice can lower your high cholesterol [13]. One study is shown that people who drank fresh orange juice lowered their low-density lipoprotein by 16% and increased their high-density lipoprotein by 21%.

References:

[1] Wang L, Bordi PL, Fleming JA, et al. Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: A randomized, controlled trial. Journal of the American Heart Association. 2015.

[2] Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. The American Journal of Clinical Nutrition. 2018;107(4):523-36.

[3] Grundy MML, Fardet A, Tosh SM, et al. Processing of oat: the impact on oat’s cholesterol lowering effect. Food & Function. 2018;9(3):1328-43.

[4] Berryman CE, Preston AG, Karmally W, et al. Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions. Nutrition Reviews. 2011;69(4):171-85.

[5] Yeh YY, Liu L. Cholesterol-lowering effect of garlic extracts and organosulfur compounds: human and animal studies. Journal of Nutrition. 2001;131(3s):989S-93S.

[6] Castaño G, Mas R, Fernández L, et al. Effects of policosanol 20 versus 40 mg/day in the treatment of patients with type II hypercholesterolemia: a 6-month double-blind study. International Journal of Clinical Pharmacology Research. 2001;21(1):43-57.

[7] Vidavalur R, Otani H, Singal PK, Maulik N. Significance of wine and resveratrol in cardiovascular disease: French paradox revisited. Experimental & Clinical Cardiology. 2006;11(3):217-25.

[8] Davies MJ, Judd JT, Baer DJ, et al. Black tea consumption reduces total and LDL cholesterol in mildly hypercholesterolemic adults. Journal of Nutrition. 2003;133(10):3298S-3302S.

[9] Ulbricht C, Basch E, Szapary P, et al. Guggul for hyperlipidemia: a review by the Natural Standard Research Collaboration. Complementary Therapies in Medicine. 2005;13(4):279-90.

[10] Nierenberg C. Eating beans helps lower bad cholesterol. Live Science. 2014. Retrieved from www.livescience.com/44650-eating-beans-legumes-bad-cholesterol.html

[11] Jovanovski E, Bosco L, Khan K, et al. Effect of spinach, a high dietary nitrate source, on arterial stiffness and related hemodynamic measures: A randomized, controlled trial in healthy adults. Clinical Nutrition Research. 2015;4(3):160-7.

[12] Zeman M, Vecka M, Perlik F, et al. Niacin in the treatment of hyperlipidemias in light of new clinical trials: Has niacin lost its place? Medical Science Monitor. 2015;21:2156-62.

[13] Aptekmann NP, Cesar TB. Long-term orange juice consumption is associated with low LDL-cholesterol and apolipoprotein B in normal and moderately hypercholesterolemic subjects. Lipids in Health and Disease. 2013;12:119.