6 Habits To Control Cholesterol Naturally

Eating well, exercising at least three times a week, and avoiding harmful habits like smoking can play key roles in controlling your cholesterol levels

Cholesterol is a type of fat that affects cellular activity throughout the body. In certain quantities it is essential for the proper functioning of the cardiovascular system and the liver, as well as the secretion of some hormones. Therefore, you should try  to control cholesterol naturally.

If  too much of it builds up, it becomes the enemy of our health. Gradually, it can cause symptoms and diseases that can affect your quality of life.

Of particular concern is that there are usually no noticeable symptoms at the beginning, so it forms a dense deposit in the arteries that can eventually cause blockages.

This results in circulatory problems and  an increased risk of heart disease, which requires more attention.

For this reason, it is very important to take good care of yourself and, above all, to adopt healthy lifestyle habits in order to control it.

At this point we would like to share 6 recommendations that you should do every day.

1. Start exercising

Exercising is one of the best habits to control cholesterol naturally for those who suffer from high cholesterol.

• This activity aids in the process of removing lipid retention in the arteries  while also aiding in the synthesis of healthy fats.
• Also, it’s one of the best practices for lowering body fat percentage, which is a key part of controlling this condition.

• Ideally, you should exercise for at least 30 minutes, three times a week.

2. Limit your consumption of foods containing cholesterol

Although much of the cholesterol in the body is secreted to the liver, it is also absorbed through consumption of various foods that are high in cholesterol.

It is important to identify the sources that contain cholesterol in order to limit it in your diet.

• Reduce your consumption of animal products such as red meat, dairy products, and butter.
• Avoid cured meats, fried foods, and any foods that contain saturated or trans fats.
• Avoid cooking with refined or hydrogenated vegetable oils.

3. Include omega-3 fatty acids in your diet

Omega-3 fatty acids are a type of fatty lipids that help control cholesterol naturally and remove it from the arteries. This leads to an increase in good cholesterol (HDL) levels.

They are not naturally produced by the body but can be absorbed through various foods that contain them.

The best thing is that they you help an optimal energy level  to maintain  and beyond fight inflammation.

You can find them in:

• Cold water fishing
• Seeds (flax, chia, sesame, sunflower seeds)
• Nuts
• Wheat germ
• Seafood
• broccoli
• Cabbage

4. Increase your consumption of fiber

Soluble fiber is an essential nutrient that helps reduce the absorption of cholesterol in the intestines and thus prevent it from building up in the blood.

They play an important role in the digestive process and are also  essential for proper cardiovascular function.

This nutrient is found in foods such as:

• Whole grain cereals
• fruit and vegetables
• Seeds and nuts
• Beans
• Seaweed
• Tubers

5. Add artichokes to your diet

Because of their high fiber and antioxidant content, artichokes have become one of the most recommended foods for naturally controlling cholesterol.

• They contain a substance known as cynarin, which interferes with the synthesis of cholesterol. 
• Thanks to their luteolin content, they are also a great addition to help prevent lipid build-up in the arteries.

• Among other things, it’s worth noting that they decrease triglyceride levers and combat fluid retention. 
• They can be taken as an extract as well as in tea, soups and recipes with vegetables.

6. Avoid smoking to control cholesterol naturally

People who smoke every day are at higher risk of suffering from the effects of high cholesterol than those who do not smoke.

• Cigarettes contain more than 19 toxic substances that affect the functioning of the body. This also applies to reducing good cholesterol.
• Their toxins affect our circulatory health and affect the accumulation of fats in the artery walls. 

As we mentioned earlier, cholesterol is a silent enemy to our health that, if not controlled, can cause serious consequences.

Try to follow some of the recommended healthy habits, regardless of whether your cholesterol levels are high or not. Control your cholesterol once and for all.