Control Your Cholesterol: 6 Natural Tips

Cholesterol is a type of fat that interferes with the cell activity of your entire body. It is only needed in small amounts for the correct function of the cardiovascular system, the liver and the secretion of some hormones. That’s why you need to control your cholesterol with natural means.

When too much cholesterol builds up, it becomes harmful to your health. Little by little, it can cause symptoms and illnesses that can affect your quality of life.

The worst part is that this usually doesn’t start with observable symptoms. As a result, cholesterol continues to form a thick layer of plaque in the arteries, which can eventually lead to their obstruction.

As a result, it can cause difficulties in the circulatory system. As if that weren’t enough, it can also increase the risk of heart conditions that require more attention.

That is why it is very important to pay attention to this and also adopt all healthy lifestyle habits that can keep your cholesterol in check.

We would like to take this opportunity to give 6 tips. Do not hesitate to put these into practice on a daily basis.

1. Develop a workout routine

An exercise routine is one of the best habits for controlling your cholesterol, especially for those who suffer from high cholesterol.

• This activity aids the process of removing fat buildup in the arteries. At the same time, it will also stimulate the synthesis of healthy fats.
• Moreover, it is one of the best ways to reduce your body fat percentage. This is very important in keeping this condition under control.
• Ideally, you should exercise for 30 minutes at least three times a week.

2. Limit your food consumption with cholesterol

Although a large part of the cholesterol in our body is excreted by our liver, it is also absorbed through the consumption of food. Some foods contain large amounts of cholesterol.

It is important to identify which food sources contain high amounts of cholesterol. Obviously, you should limit these in your diet.

• Be careful to limit the consumption of animal products, such as red meat, dairy and butter.
• Avoid sausage, fried foods, and any products that contain saturated or trans fats.
• Avoid cooking with refined or hardened vegetable oils.

3. Include Omega 3 Fatty Acids In Your Diet

Omega 3 fatty acids are a type of fatty acids that help to control your cholesterol and will also remove the bad cholesterol (LDL) from your arteries.  In addition, these fatty acids increase the level of good cholesterol (HDL).

However, they are not naturally produced by our body, but can be absorbed from the various food sources that contain omega 3 fatty acids.

Best of all, it helps you maintain optimal energy levels. Moreover, it also helps you in preventing infections.

Omega 3 fatty acids can be found in:

• Fatty fish
• Seeds (flax, chia, sesame and sunflower)
• nuts
• Wheat Germ
• Seafood
• Broccoli
• cabbage

4. Increase Your Fiber Consumption

Soluble fiber is an essential nutrient that helps lower cholesterol absorption by the gut. This prevents it from building up in your blood.

It plays an important role in the digestive process and is also necessary for optimal functioning of your heart and circulation.

You can find this nutrient in the following foods:

• Whole grains
• Fruit and vegetables
• Seeds and nuts
• beans
• Seaweed
• tubers

5. Artichoke Controls Your Cholesterol

Artichokes have a high content of dietary fiber and antioxidant properties. This makes artichokes one of the most recommended vegetables for controlling your cholesterol.

• They contain a substance called cynarin, which  prevents the synthesis of cholesterol.
• In addition, thanks to the content of luteolin, artichokes are a good addition to prevent the formation of plaque in the arteries.

• In addition, it should also be mentioned that artichoke  lowers the level of triglycerides and fights fluid retention.
• Finally, it can also be eaten as an extract in tea, soup and recipes with vegetables.

6. Avoid smoking

People who are used to smoking daily have a higher risk of suffering from the effects of high cholesterol than people who do not smoke.

• Cigarettes contain more than 19 toxic substances that disrupt bodily functions. This includes reducing the amount of good cholesterol.
• The toxic substances will also affect our blood circulation. This will then have an effect on the accumulation of the fats on the walls of the arteries.

As we have already stated, cholesterol is a silent enemy to our health. However, if we don’t keep it under control, it can have serious consequences.

Therefore, try to follow the suggested healthy habits, regardless of whether your cholesterol level is high or not. Control your cholesterol once and for all.