Cholesterol is a waxy steroid substance found in the cell membranes of animals and transported in the blood stream. It is an essential structural component of mammalian cell membranes. But if they accumulate in the blood vessels, they can block normal blood flow. This can lead to high blood pressure, heart attack and other circulatory complications.
The accumulation of cholesterol in the blood or arterial walls is a serious health risk, but it can only surface after many years. There is a need to constantly prevent the accumulation of cholesterol and it requires dedication because it involves regular physical activity and avoidance from cholesterol-rich foods.
Here are some of the ways to lower bad cholesterol levels naturally:
1. Exercise regularly.
Regular exercise is the best strategy against the accumulation of bad cholesterol in the blood. Some of these exercises include cycling, swimming, jogging or brisk walking, and some gymnastics.
Engaging in regular physical activity for at least 10 hours a week can help to prevent the rise of cholesterol levels which is one of the leading causes of cardiovascular diseases.
2. Avoid processed or junk foods.
Processed foods include bread, packaged cereals, frozen foods, fried foods, and canned and instant foods. Junk foods include candy bars, crackers, pastas, instant noodles and packed food chips.
You should avoid these foods because they are loaded with sugar and cholesterol which are harmful to your health.
3. Minimize consumption of red meat.
Red meat is a good source of protein, iron, zinc, and vitamins and minerals, but they are also rich in saturated animal fats and cholesterol which are bad for your health.
Eating red meat does have some health benefits, but you need to minimize its consumption because it also carries health risks that come from its high cholesterol content.
4. Avoid drinking soft drinks and sweetened beverages.
The sugar in regular soda and sweetened beverages might cause your triglycerides levels to rise.
Triglycerides are one of the three lipids that make up your cholesterol levels. It is an artery-clogging fat that can increase your risk from heart diseases, obesity and diabetes.
5. Supplement your diet with superfoods, vitamins and minerals.
Superfoods contain plenty of nutrients that help to keep you fit and healthy. They include spirulina, chlorella, broccoli, sprouts and sea vegetables. These are available in health food stores.
You can buy supplementary vitamins and minerals from pharmacies. Be sure to consult your doctor and read the label before taking any vitamin supplements.