Cholesterol – sourced from the liver (80%) & diet (20%) – is used to build healthy cells in your body. But like fat, it’s not water-soluble and hence cannot travel in the bloodstream on its own. So, to facilitate its transportation, the body uses lipoproteins.
Your bloodstream is home to different forms of lipoproteins – each having a different effect. For instance, low-density lipoproteins (LDL) (or “bad” cholesterol) cause cholesterol deposits on arteries’ walls. Such clogged arteries often expose a person to complications such as strokes, heart attacks and kidney failure.
On the other hand, high-density lipoproteins (HDL) (or “good” cholesterol) transport excess cholesterol away from the arteries to keep the above complications far from your health. And here are the habits that’ll help you reduce the bad cholesterol (LDL) and boost your body’s good cholesterol (HDL).
Best Ways To Reduce Cholesterol Naturally
1. Well-planned Healthy Diet
Since your diet constitutes about 20% of your body’s cholesterol production, specific dietary changes can considerably reduce your cholesterol to its optimum levels.
- Reduce saturated fats in servings.
Saturated fats are directly linked to an increase in your body’s total cholesterol. It’s because foods with high contents of saturated fats raise LDL production. So, as a step forward, reduce your consumption of red meat and full-fat dairy products – prominent sources of saturated fats.
- Discard Trans Fats.
Artificial trans fats are created by hydrogenation to improve the texture & shelf life of cookies, pastries, etc. On the flip side, these trans fats increase the total cholesterol and LDL while decreasing HDL cholesterol levels. To not be tricked into eating trans fats, keep away from nutrition labels that mask trans fats under partially hydrogenated oils.
- Embrace omega-3 fatty acids.
Omega-3 fatty acids play a crucial part in the preservation of heart health. You can get omega-3 fatty acids in abundance from fatty fish like salmon, mackerel, bluefin tuna and herring. Other sources include seeds, tree nuts and supplements.
- Increase Soluble Fiber Intake.
Soluble fiber — found in oatmeal, kidney beans, apples and pears — brings down the amount of LDL in your bloodstream to better maintain your cholesterol levels.
2. Daily Use of eMedica Wellness Device
eMedica wellness device modulates the electromagnetic frequency of a human body to its optimum frequency. And since every disease has a particular frequency, the eMedica wellness device can treat cholesterol in a non-invasive manner.
Here’s How: This device will burn the excess fat in your bloodstream by dedicating particular frequencies to controlling cholesterol. Daily use of the eMedica wellness device is followed by improved blood circulation and optimization of cholesterol levels — without any medication or side effects.
3. Prepare an Exercise Schedule
Daily exercise helps keep your cholesterol levels on the good side. So, be sure to engage in 30 minutes of moderate exercise (on weekdays) and 20 minutes of vigorous exercise (on weekends) to increase the beneficial HDL cholesterol.
- What you can do is:
- Take a walk after lunch
- Pick up an outdoor sport
- Ride bicycles when time permits
4. Weight Control
The phase of putting on a few extra pounds can slowly contribute to an increase in cholesterol levels. Thus, you must practise weight control to keep a close watch on cholesterol levels.
For weight control:
- Avoid sugary beverages
- Use eMedica wellness device
- Incorporate additional physical activities
5. Quit Smoking
Smoking severely puts the heart at risk. However, once a person quits smoking, the HDL cholesterol levels considerably improve. Also, the benefits of quitting smoking come quickly in the form of enhanced cholesterol transportation and better cholesterol levels.
6. Drink Alcohol in Moderation (if you already do)
Controlled consumption of alcohol has shown a promising increase in HDL cholesterol. It also helps in reverse cholesterol transport — taking back cholesterol from arteries to the liver. If you already drink, keep the day’s count to two or fewer drinks to control your cholesterol levels.
A Word to the Wise
Starting today, take up these habits to optimize your body’s cholesterol levels. Also, it helps if you get in touch with people who share the same commitment as yourself for yet stronger resolve.
