how to reduce cholesterol without medication

 how to reduce cholesterol without medication

how to reduce cholesterol without medication

It is most commonly seen that peoples use variety of foods having large quantity of saturated fatty acids such as red meat,

dairy products such as cream,

desi ghee(use in India and Pakistan ) and butter etc.These people have little or no knowledge about their dietary hazards and hence face consequences in terms of bad cholesterol. So by adopting certain lifestyle you can lower your bad cholesterol level without any medications as fallow.                                                                                                                                                1.Reduce your diet with saturated fatty acids.Try to replace it with the diet with no saturated fats.such as replace red meat with white meat of chicken or fish,and replace cream or desi ghee with yogurt or skim milk,both should be 100% free from fats.

         In this way you will reduce low density lipoprotein(ldl) that increase bad cholesterol.                                                                                                                                                                                                                                                                                        2.Do not use trans fats in your diet .Try olive oil

or oil with medium chain fatty acids such as coconut oil, which increases high density lipoproteins(hdl).                                                                                                                                                 3.always use foods rich in omega 3 fatty acids such as walnuts,almonds,salmon fish,and flaxseed.     

               4.use soluble fibers in diet.these fibers absorb bad cholesterol.Fibre rich diets such as kidney beans,pear,oat ,green apples,and Wheat bran are examples. 

                               5.Exercise daily,make an exercise plane.it will improve your heart health.At least 30 minutes of exercise plan for 5 days in a week ,improve hdl.                                                                                                                                                  6.Lose your weight.Limit use of sugars ,specially sugary drinks,because it  increase obesity .Manage a diet plan and fallow strictly,until you lose your weight.

how to reduce cholesterol without medication

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