8 Simple Ways to Reduce Cholesterol


Our body naturally produces cholesterol. The problem occurs when we consume cholesterol-rich foods. Our body contains two types of cholesterol. Good cholesterol (HDL), and bad cholesterol (LDL). The trick in maintaining proper health is to reduce the bad cholesterol and increase the HDL cholesterol. When you have high cholesterol, oxygen cannot get to your heart. And that is a problem that usually leads to heart disease, heart attack, stroke, and hypertension. High blood pressure also limits the flow of blood throughout your body.

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heart healthy foods

That being said, there are several simple ways you can follow to reduce your cholesterol and high blood pressure.

Consume small meals

Small meals mean that you will have frequent meals. How you eat is very important for your cholesterol levels. Food experts recommend that you have 5 to 7 small meals, spread throughout the entire day. An unhealthy way of eating is having three big meals per day. The latter gives you more cholesterol, and increases the risk of coronary heart disease by 10-15%.

Consume whole grain products

Every time you need to consume bread, pasta, or any other grain product, opt for whole grains. Products made of white flour increase your LDL cholesterol. Whole grain products, on the other hand, offer numerous health benefits.

Sprinkle some cinnamon

There are many spices that help with cholesterol. But cinnamon is on the top of the list. One big reason to consume more cinnamon is the spice’s flexibility. You can add cinnamon to almost any dish. You can add it to desserts, smoothies, and even curries and stews. For a morning dose of cinnamon, sprinkle some in your coffee or tea.

Get fishy

Fishes are extremely rich in omega-3 fatty acids. People often underestimate the power and healthy benefits of good fats. Every fish is rich in omega-3, but salmon is on the top of the list. Other fish options include sardines, tuna, mackerel, and herring. If you want to source omega-3 fatty acids from other foods, go for some nuts like walnuts and almonds.

Increase your potassium

The first thing a doctor will tell you to do when you have high blood pressure is to limit salt intake. The best way to do that is to consume potassium-rich foods. Potassium reduces the effects of sodium.

Consume more lemon

A cup of water with freshly squeezed lemon in the morning is the best way to start the day. Lemon water has been on the healthy lifestyle radar for a while now. And there is a simple reason. Lemon helps your body flush out toxin, support liver function, and help you lose weight.

Watermelon seeds

The next time you eat some watermelon, do not throw away the seeds. Most of us spit and throw away the seeds. But there is some magic in them. You need to dry the seeds, then grind, and then eat one teaspoon per day. Get a teaspoon on an empty stomach first thing in the morning. Ayurvedic practitioners know of this remedy for a while now.

Eliminate processed foods

Last, but not least, you need to eliminate the source of all evil. For cholesterol and blood pressure, that is processed foods. They are extremely rich in sodium, and we already said that sodium spells bad news for your blood pressure.