5 Natural Strategies To Control High Cholesterol

Although some cases of high cholesterol require pharmacological treatment, in most cases it is possible to control its level through natural strategies. Eating a balanced diet and avoiding harmful habits, such as smoking, are part of this.

To control high cholesterol, it is not always necessary to resort to pharmacological treatments. There are 100% natural strategies that help lower cholesterol levels.

It is essential to monitor your cholesterol in order to avoid the development of other serious complications, such as atherosclerosis, circulatory failure, or even heart attacks.

The problem with cholesterol is that it is part of what are called the “silent killers” of the body. It does not manifest itself in an obvious way from the early stages. This is why it is essential to be attentive to any warning signs and, above all, to carry out regular medical checks.

Let’s see together, in this article, the most important aspects of the disease, as well as some recommendations for controlling cholesterol through a healthy lifestyle.

Take notes !

What does it mean to have high cholesterol?

High cholesterol is a metabolic disorder whose medical term is  hypercholesterolemia  : this disorder appears when the level of lipids in the blood exceeds 200 mg / dl.

Cholesterol is produced naturally in the liver, but it can also be absorbed through certain foods that contain abundantly this substance.

It is found in all cell membranes, and a certain amount of cholesterol is used for the synthesis of some hormones, for the absorption of vitamin D, and for the formation of bile salts. Depending on its composition, here are the different types of cholesterol:

• high density lipoprotein (HDL) – the so-called “good” cholesterol
• low density lipoprotein (LDL) – the so-called “bad” cholesterol
• total cholesterol (both types combined)

Although it is a very important substance in the body, too high a level has serious health consequences, not least because it usually leads to the formation of plaques that clog the arteries.

Lack of control increases the risk of serious cardiovascular disorders, such as heart attack, stroke, or angina.

In addition, in the long run, too high a level compromises the functions of other vital organs, such as the liver and kidneys.

Symptoms of high cholesterol

Many people do not get their high cholesterol under control simply because it has not been detected and because of the lack of clear symptoms. Usually, these symptoms appear when the disease is at a more or less advanced stage.

The most common symptoms are:

• a feeling of abdominal heaviness
• gases
• bad breath
• inflammation of the joints
• chest pain
• headaches, migraines
• skin allergies
• slow digestion
• loss of balance
• nausea
• blurred vision
• feeling tired

The best strategies for controlling high cholesterol 

Some cases of high cholesterol are genetic in origin and require medical and pharmacological attention to reduce the risk of complications.

In the mildest cases, those which are the consequence of an unhealthy lifestyle, it is possible to control cholesterol by adopting healthy lifestyle habits.

1. Exercise 

Exercise is one of the best allies in controlling high cholesterol. Thanks to sport, bad fats are broken down more easily, and at the same time, the synthesis of good fats increases.

It is essential to stress that physical activity is essential to avoid overweight and obesity, as well as disorders closely related to this problem.

2. Consume omega-3 fatty acids

Omega-3 fatty acids are found in many foods that provide cardiovascular health benefits, such as fish, seeds, and dried fruits, among others.

The assimilation of these acids in the body increases the presence of lipids which clean the arteries, and, therefore, promotes the reduction of high cholesterol.

3. Increase your consumption of vegetable proteins

Proteins should never be lacking in their diet : this macronutrient is involved in many body processes that are essential for a good quality of life.

The downside is that many protein sources are of animal origin, which contain a lot of cholesterol. That is why it is better to consume more protein of plant origin.

Here are the most recommended options:

• soybeans and derivatives
• lentils
• beans
• the dried fruit
• rice
• spirulina
• maca
• peas

4. Consume the recommended amount of fiber 

Foods high in fiber, such as whole grains and vegetables, are also essential for controlling cholesterol through the diet. Soluble fiber in particular helps reduce the absorption of cholesterol in the intestine, preventing it from being reabsorbed into the blood.

The following foods also contain fiber:

• seeds and dried fruits
• legumes
• the seaweeds
• tubers

5. Avoid tobacco consumption

It is more difficult for a smoker to control high cholesterol. This enemy of health concentrates approximately 19 chemicals which interfere in multiple ways in the vital functions of the body.

Excessive consumption compromises circulatory health and accelerates arterial damage caused by the build-up of cholesterol.

Do you have high cholesterol? Do you have risk factors? Warning ! Follow our simple recommendations to avoid more serious illness.