How to reduce cholesterol quickly and naturally? LDL cholesterol | HDL cholesterol

How to reduce cholesterol quickly and naturally?

Cholesterol is a type of fat that carries a sterol group. It operates through a compound called a lipoprotein. Lipoproteins generally carry two types of cholesterol, namely LDL, HDL. HDL cholesterol is beneficial and LDL cholesterol is harmful.

Is LDL cholesterol bad?

If this cholesterol is at a safe level, it can block the blood vessels by creating plaque in the arteries. This is called medical science. In the end result, the risk of heart attack increases. If this block is in the heart then it will be a heart attack and Stroke can occur when in the brain.

The Reason to increase LDL cholesterol or Bad Cholesterol

Firstly, because of our eating habits. If there are excessive amounts of red meat (beef, mutton) in the food list. Then there are butter, cream, milk, milk products, coconut, coconut products etc., then cholesterol will increase.

Secondly, If you live a unique life that you are physically less active then-  there are some basic practices such as smoking, drinking alcohol.

And third, there are some diseases that are responsible for diabetes, hypertension etc. And there are some drugs that increase cholesterol levels. Steroids, Hydrochlorothiazide, increase the disease.

What is good cholesterol or HDL Cholesterol?

The thing is that HDL is called good cholesterol because it causes bad cholesterol or LDL cholesterol to carry it to the liver, and the liver releases bad cholesterol out of the body.

LDL cholesterol range

The cholesterol range  <200 ml/dl for adults and <170 ml/dl for children will be considered at a tolerable level. 

Bad cholesterol or LDL cholesterol levels range should be <100 mg/dl.  However, those who don't have health problems can follow the acceptable range of 100-129 ranges but it will be risk factors for the heart patient who have ranges of 130-159 ml/dl.

HDL cholesterol range should be kept to 60 mg/dL or higher. HDL Cholesterol range of <40 mg/dL is considered a major risk factor for heart illness.  Level from 41-59 mg/dL is considered a low borderline.


And for children the optimal range of LDL cholesterol level <110 and range from110-129 is too high.

How To Increase HDL Cholesterol?

Avoid fatty foods: An easy way to reduce LDL cholesterol is to avoid high cholesterol intake. However, not only dietary cholesterol is responsible for increasing blood cholesterol. Instead of saturated fatty foods like butter, lean beef and sour meats, unsaturated fatty foods like soybean oil, sunflower oil, olive oil, fish should be eaten adequately.

Eat more vegetables: Vegetables and fruits are beneficial to the body. They also lower cholesterol in the blood. Soluble fiber absorbs cholesterol from the digestive tract. Bean, barley has a lot of fiber.

Fish and fish oils: Fish and fish oil reduce LDL cholesterol. It contains omega-3 fatty acids. It lowers cholesterol and other harmful fats from the blood. Fish should be eaten at least two to three times a week. Most fish contain omega-3 fatty acids. Omega-3 fatty acids are also found in various plant foods; Such as - soybean oil, coconut oil, etc.

Abstain from alcohol: Drinking alcoholic beverages are harmful to the body. Avoid alcohol consumption.

Orange juice: Orange juice is very beneficial in reducing the taste of orange juice cholesterol. Researchers say orange juice hypercholesterolemia improves blood lipid profiles. This is because orange juice contains flavonoids like Vitamin C, Folate and Hesperidin.

Green Tea: Drinking a few cups of green tea per day is an easy way to reduce overall cholesterol and LDL cholesterol levels. Green Tea's various components prevent absorption and cholesterol in the digestive tract. Green also prevents plaque deposits in the arteries and reduces the risk of heart attack or stroke.

Foods enriched by sterols and stanol: Sterol and stanol, extracted from vegetable gum, increase the body's ability to absorb cholesterol from food. That's why adding such ingredients to commercially made foods. Such as margarine, chocolate, orange juice, etc. Currently, these ingredients are also available in the market as supplements. Taking 2 grams of vegetable sterol and stanol daily reduces LDL levels by up to 10%.

Soybeans: Earlier it was said that soybeans and other foods derived from them, such as tofu, legumes, etc., lower cholesterol levels. Various studies have proven this today. Consuming 25 grams of soybeans protein daily reduces LDL  cholesterol levels by 5-6%.

Oatmeal: For breakfast, eat oatmeal reduces cholesterol levels. Oatmeal soluble fiber helps reduce cholesterol levels. It reduces cholesterol absorption in the bloodstream. Also, regular oatmeal reduces the risk of cardiovascular disease and type 2 diabetes. 

Almond: Monounsaturated fat, polyunsaturated fat and fiber are beneficial for heart found on almond, which helps to increase levels of good HDL cholesterol and reduces bad cholesterol.

Vegetable oils: Instead of butter, ghee and animal fats, such as canola, sunflower oil, etc. help reduce LDL cholesterol during cooking and other food preparation.

Physical exertion and exercise: Physical exertion and exercise not only reduce the amount of harmful LDL cholesterol in the blood but also increase the amount of beneficial HDL cholesterol (high-density lipoprotein cholesterol HDL) by 10 percent. Walking aloud can also the same benefit.

Avoid Smoking: Smoking reduces the amount of beneficial cholesterol or high cholesterol in the blood. Smoking must be given to control blood cholesterol.

Diabetes should be controlled: Uncontrolled diabetes raises blood cholesterol. Diabetes must be controlled to reduce LDL cholesterol in the blood. For this reason, the doctor's advice should be followed properly.

Weight: In addition to weight gain, exercise is affecting the movement of fat in the blood. Excess weight leaves a negative impact on the levels of harmful LDL cholesterol in the body. Weight loss and increased exercise volume reverse this trend if needed.

However, Cholesterol levels in our blood increase with age. People who are 20 years of age or older should check their blood cholesterol levels once every 5 years. If this dose is more than 20 mg / dL or if the concentration of low-density lipoprotein cholesterol (harmful cholesterol) is more than 5 mg / dL, then they are abnormally low in the blood - in this case, the doctor's advice should be reduced. Normally, the procedure is changed and the dose can be reduced to normal levels within six weeks after consuming the medication. Keeping HDL cholesterol levels in the blood at a good level is not a difficult task.