High cholesterol is one of the primary reasons for heart disease. While looking for risk factors, your doctor asks for testing for Total Cholesterol, Low-Density Lipoproteins (LDL), and High-Density Lipoprotein (HDL) cholesterol levels. High levels of total and LDL cholesterol increase your risk of heart diseases, while high HDL cholesterol levels are a protective factor. Your daily diet plays a vital role in attaining and maintaining your health goals. High cholesterol can reduce cholesterol naturally and effectively controlled by a combination of a good diet, regular exercise, ideal body weight, and an overall healthy lifestyle.
In India, approximately 25-30% of urban and 15-20% rural subjects suffer from dyslipidemia (unhealthy levels of various kinds of lipid (fat) in blood.). Although it is more common among males, it affects both genders. The 30 to 40 years age group tends to have a high prevalence, but above 60 years, it becomes pretty high. Men are more prone than women. In developed countries, most dyslipidaemias are hyperlipidemias, an elevation of lipids in the blood. It is often due to their dietary habits and lifestyle.
Ayurveda and Cholesterol
Ayurveda does not use the word cholesterol. It talks about the lipid tissue or Medha Dhatu. Ayurveda states that digestive health is the key to good health. The digestive fire or Agni needs to be vital to ensure the body is healthy. Likewise, When Agni is weakened, then it causes an imbalance in the body’s energies or Doshas. This, in turn, affects the Medha Dhatu. An improper diet consisting of excessively fatty & oily food and a lack of exercise leads to imbalanced cholesterol levels in the body. This causes excess cholesterol to be produced, which our metabolic system cannot manage.
The excess cholesterol is deposited in the blood vessels giving rise to plaque, causing heart attacks. Cholesterol is not bad. The body needs it for effective metabolism. The body can manage cholesterol in a normal situation. However, due to imbalances caused by a weakened Agni, the body cannot control cholesterol levels, which leads to excess cholesterol.
How Does Ayurveda Help In Reducing Cholesterol Levels?
There’s no need to press the panic button because you can get your cholesterol in control by changing your lifestyle and diet. If you are averse to taking pills or medication to control your cholesterol, research suggests that Ayurvedic treatments for cholesterol can be effective too.
In Ayurveda, your diet is directly proportional to your good health. Hence, the Ayurvedic remedies for cholesterol also aim to improve your diet by keeping your liver healthy while also balancing the fat metabolism in the body.
Things To Remember Before Choosing Ayurvedic Treatments
These treatments also have their health benefits, apart from reducing cholesterol.
However, it would help if you keep a few things in mind before choosing these remedies:
● If you are already taking medication for cholesterol, it would be better to check how the two, i.e., previous medication and Ayurvedic remedies work together.
● You can personalize your Ayurvedic treatment by consulting a certified expert.
● Check with your doctor to see whether you have an allergic reaction to any of these treatments before you begin.
Apart from these Ayurvedic remedies for cholesterol, you can also adopt a few healthy habits to regulate your cholesterol at home effectively. Remember the old cliché that is staying active and having a healthy body weight are also effective ways to lower cholesterol, so don’t forget to exercise regularly.
Lifestyle and diet changes to reduce cholesterol naturally
Ayurveda recommends a strict diet that helps to strengthen the digestive fire. It recommends lifestyle changes, including the practice of Yoga and other exercises. This kind of holistic approach can help maintain healthy cholesterol levels. It also helps in protecting the heart.
Here are some of the modifications that you can make in our diet and lifestyle to maintain an appropriate cholesterol level:
Don’t work out in excess
Exercise can also reduce LDL cholesterol and triglycerides (a type of fat in your blood). Try to work out for 30 minutes a day and 4 to 6 times a week. Your workout should be moderate to vigorous. Make sure you talk to your doctor before starting an exercise plan.
Try to reduce weight
Losing weight, even just 5 or 10 pounds, can lower your total cholesterol, LDL cholesterol, and triglyceride levels.
Even exposure to passive smoke can affect your HDL level. Talk to your doctor about developing a plan to help you stop smoking.
Eat plenty of fresh fruits and vegetables
Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They are also the best source of fibre, vitamins, and minerals for your body. Aim for 5 cups of fruits and vegetables every day. This should not include potatoes, corn, or rice, as they are counted in carbohydrates.
Pick “good” fats vs “bad” fats
Fat is part of a healthy diet, but there are “bad” fats and “good” fats. “Bad” fats include saturated and Trans fats. Bad fat is found in butter, deep-fried & fast food, Coconut, and Palm oil. In contrast, good fat is found in Avocado, Chia seeds, eggs, flaxseeds, nuts, and meat.
Add good sources of fibre to your meals
It includes Fruits, Vegetables, Whole Grains (such as Oat Bran, whole and rolled Oats, and Barley), Legumes (such as Beans and peas), Nuts, and seeds (such as ground Flaxseed).
Eat more fish
Fish is an excellent source of omega-3 fatty acids. These are “good” fats that are good for your heart. Wild-caught oily fish are the best sources of omega-3s. These include salmon, tuna, mackerel, and sardines. But all fish contain some amount of this beneficial fatty acid. Aim for two servings of 170gms every week.
Home Remedies to Reduce cholesterol naturally
Natural or complementary treatments for heart disease often aim to control cholesterol levels, lower blood pressure, and improve heart health.
Here are few natural remedies that have been sufficiently researched to prove that they can clinically lower cholesterol:
Drink Coriander Seed Infused Water
Drinking this first thing in the morning will improve good cholesterol levels in your body and reduce bad cholesterol. For this, you should heat water with coriander seeds until it comes to a boil and then leaves it to cool overnight. Drink the strained water in the morning.
Add Turmeric To Your Food
Turmeric helps in reducing the plaque deposits in your arteries. It is also known for its antibacterial properties. Adding turmeric in your curries and vegetable preparations or subzi frequently can help in reducing cholesterol. You can also drink a glass of turmeric milk before sleeping for the best results.
Eat Raw Amla Or Drink Amla Juice
Consuming one or two amla fruits daily can significantly decrease bad cholesterol levels in your body. It is one of the best cholesterol home remedies and is also rich in vitamin C. It also helps in the repair and regeneration of body tissues.
Drink Green Tea
Having a cup or two of green tea daily can help in controlling high cholesterol. The antioxidants present in green tea help restrict bad cholesterol levels in the body and keep you feeling light and active.
You can eat flax seeds directly or grind them to a powder and take it with milk. Flaxseeds prevent cholesterol from depositing in your arteries and also reduce the inflammation in them. Eating 30 grams of flaxseeds daily is ideal for reducing the effects of bad cholesterol in your body.
Taking half teaspoon Trikatu Powder with one teaspoon honey two to three times a day is good for burning ama (digestive fire) and excess Kapha, which further helps regulate cholesterol.
Garlic is said to be the most effective in preventing high cholesterol. Mix one clove of fresh garlic chopped finely, half teaspoon grated ginger root, and half teaspoon lime juice; eat this mixture before each meal you take during the day.
Ayurvedic Formulations To Lower The Cholesterol Levels
Herbs that Ayurveda also suggests to reduce cholesterol are garlic (Allium sativum), Guggulu (Commiphora Mukul), and Arjuna (Terminalia arjuna). These three herbs are either used alone or in combination with other herbs. These three herbs are found in most Ayurvedic formulations with some additional ingredients.
This is an Ayurvedic herb that is well-known for helping in lowering blood cholesterol levels and protecting the heart. It also helps to maintain body metabolism, thus helping in reducing cholesterol levels naturally. It has potassium that helps to improve metabolism.
Dose – 1 tab. once a day with plain water
This is a well-known Ayurvedic medicine that has a powerful effect on lipid tissues. It helps in ensuring optimum lipid profile by helping to regulate cholesterol levels in the body. This helps in reducing bad cholesterol.
Dose – 1 tab. once a day with plain water
Please find below the infographic on “Best Remedies To Reduce Cholesterol Naturally”. Feel free to use this infographic but make sure to cite us atwww.healthybazar.com.
We finally conclude that strict Pathya-apathya (Do’s and Don’ts) of Diet and Lifestyle measures exert a beneficial effect including the normalization of deranged lipid profile, body weight, and BMI. Thus, we can say that selected measures are safe & cost-effective, and helpful to patients with Obesity, Diabetes, Hypertension, Coronary Heart Disease (CHD), and Metabolic Syndrome, etc. We recommend using these easy natural methods for controlling and preventing dyslipidemia to reduce the risk of CHD and other diseases to enhance life expectancy.