Keeping your heart and blood vessels healthy prevents many serious diseases and increases longevity. There is no life without cholesterol and triglycerides, but as a consequence of their increased values in the blood and their non-treatment, there are numerous health problems, some of which can end in death.
A healthy lifestyle and knowledge of genetics will also help you avoid lipid disorders.
In the text that follows, we will deal with the topic of what foods to eat to lower cholesterol and present you with the 17 best natural ingredients.
Here are some quick links to what we’ll cover in this article. If you’re in hurry, or for any other reason, feel free to use the quick links to jump straight to the section you want to read:
- Cholesterol and triglycerides
- What are the normal values?
- The best natural remedies – herbal foods to reduce high cholesterol, triglycerides, and blood pressure
- The best tips you will hear
Cholesterol is a fatty substance produced by our liver. The two main forms of cholesterol in your body are high-density lipoprotein (HDL) and low-density lipoprotein (LDL).
LDL or bad cholesterol
Low-density lipoprotein, also known as LDL or bad cholesterol, is made by your body and is also absorbed from foods rich in cholesterol, such as butter, cream, meat products, sausages, and fast food. LDL can combine with other fats and substances, creating blockages in your arteries. This can reduce blood flow and cause serious health problems.
LDL is commonly known as “bad” cholesterol because it carries cholesterol from the liver through the body, potentially allowing it to settle on artery walls, causing the arteries to harden (atherosclerosis). The accumulation of cholesterol narrows the arteries, slows down, or blocks the flow of oxygen-carrying blood to the heart, which can manifest as chest pain. If the blood flow in the heart is cut off due to clogged arteries, the result is damage to the heart muscle – a heart attack.
HDL or good cholesterol
High-density lipoprotein, also known as HDL or good cholesterol, protects the heart and blood vessels from damage due to LDL accumulation and other causes. HDL, or “good cholesterol,” carries harmful cholesterol out of your arteries.
HDL or “good cholesterol” collects cholesterol from the blood and delivers it to the cells that use it or returns it to the liver to be recycled or removed from the body.
First of all, it is necessary to know why cholesterol is healthy. These are the most important things:
* Builds cell membranes
* For a healthy nervous system
* Protection against infection
* For the proper function of the immune system
* It is used in the production of bile to digest fats from the food we eat
* Used in the production of vitamin D.
* It is vital for healthy brain function
* Activates the release of neurotransmitters such as serotonin and dopamine, which help you feel happy
* It is involved in cell renewal and inflammation reduction
The cause of high cholesterol is often the result of excessive consumption of carbohydrates, sugar, alcohol, vegetable oils, trans fats, etc.
Other reasons for high cholesterol are:
+ Liver congestion
+ Heavy metal toxicity
+ Insulin resistance
+ Autoimmune diseases
+ Hormonal imbalances
Triglycerides are other types of fats in the blood. Many experts believe that elevated triglyceride levels are a more important indicator of cardiovascular disease than elevated LDL cholesterol levels.
Triglycerides are a type of fat that you get from the food you eat. Your body also produces them when it converts excess calories into fat for reserve. Some triglycerides are needed for proper cell function, but high triglyceride levels are certainly harmful.
High cholesterol has no symptoms. Symptoms appear only after significant damage has been done. High cholesterol and triglyceride levels can be detected by a blood test called a lipid or lipid plate profile. But before drawing blood to control cholesterol and triglycerides, you should avoid eating and drinking fluids other than water for at least 10 to 12 hours before this test.
Normal blood triglyceride levels
The desired level of triglycerides in the blood is up to 1.7 mmol / l, higher values are considered hypertriglyceridemia. Triglyceride levels above 5 mmol / l can lead to acute pancreatitis, a serious and life-threatening condition.
Normal values of total cholesterol levels in the blood
The normal level of total cholesterol in the blood is around 3.36-7.76 mmol / l, while values over 6.28 mmol / l are considered elevated.
Normal levels of “bad” and “good” cholesterol in the blood
“Bad” cholesterol should not be higher than 4.11 mmol / l, and “good” cholesterol should be above 1 mmol / l, as otherwise the risk of cardiovascular disease increases. Values outside these limits are considered hypercholesterolemia.
When it comes to increased fats in the blood, it always starts with a change in the diet for cholesterol and triglycerides, since foods that contain saturated fats can cause an increase in cholesterol.
The best natural remedies – herbal foods to reduce high cholesterol, triglycerides, and blood pressure
1. Shiitake mushrooms – reduce inflammation and lower LDL cholesterol and triglycerides.
They contain the alkaloid eritadenine, which lowers the level of bad cholesterol in the blood and prevents the deposition of deposits on blood vessels, in addition, the level of fat in the blood is affected by beta-glucan, which gives a feeling of satiety and accelerates the melting of fat deposits.
Many large stores offer fresh shiitake mushrooms. Shiitake is one of the most valuable plant foods we have available to lower cholesterol and triglycerides.
2. Ground flax – can be found in large stores and is very cheap. Whole flax seeds have the same nutritional value as ground ones, only ground ones are easier for the body to digest and available.
If you eat whole seeds, our body is not able to break them down, but when you grind them, you facilitate the body’s process of digestion and allow it to pick up all the nutrients from them. Ground flaxseed is rich in omega 3 fatty acids, which play a significant role in reducing inflammation and reducing high blood pressure, as well as reducing bad cholesterol.
Simply grind two tablespoons of flaxseed every day and add it to cereals or yogurt.
3. Garlic has been extensively studied for its many healing benefits. Researchers have found that garlic reduces the level of LDL and triglycerides, and also helps maintain the health of the cardiovascular system. It lowers blood pressure, and even relieves leg cramps due to poor circulation.
In stores, it is available raw, but also in tablets or pills. It is recommended that you eat at least one clove every day. Eat garlic raw or lightly roasted. That way, you will retain all the healing powers of this plant.
4. Peppers are useful for the cardiovascular system because they contain fiber and large amounts of vitamin C, they have a strong anti-inflammatory effect.
Hot peppers have been studied extensively. It prevents the formation of blood clots, which are responsible for several life-threatening threats, such as heart attacks and pulmonary embolism. They also prevent the hardening of the arteries and relax the blood vessels, thus helping to reduce blood pressure and relieve pain in the legs due to poor circulation.
The best way to take advantage of the healing benefits of this plant food is to simply include hot peppers in your diet. Be careful if you prepare fresh hot peppers because they can cause burns. Some people with digestive problems cannot consume hot peppers.
5. Black pepper lowers cholesterol levels. Improves circulation throughout the body and is used to relieve hypertension, high blood pressure.
Like many other herbal remedies for cholesterol, black pepper is considered an herbal stimulant.
6. Hawthorn is an amazing plant. Berries can be collected from the wild. Just make sure you recognize the bush correctly.
If your blood pressure is too low and you consume a little hawthorn, it will bring it to a healthy level. On the other hand, if it is too high, you can reduce high blood pressure by consuming more berries.
7. Hearty is a plant found in meadows and terrains overgrown with lush vegetation. It is a relaxing plant that provides health benefits for the circulatory system and the whole body.
8. Kuju plant – the root extract of this plant lowers blood pressure, removes triglycerides and cholesterol. Kuju reduces the pain of angina pectoris by improving the circulation inside the heart.
Historically, kudzu has been used to alleviate irregular heartbeats and reduce rapid heartbeats.
9. Dandelion – Its health characteristics include relief from liver disorders, diabetes, urinary disorders, acne, anemia, and cancer.
Dandelion also helps maintain bone health, skincare and is used in a weight loss program. Unlike pharmaceutical diuretics, which release the body’s needed potassium, dandelion leaf is a great source of potassium and other nutrients.
Dandelion fiber also helps lower cholesterol and thus helps lower blood pressure, as cholesterol is one of the causes that increases blood pressure.
10. Olive and olive oil is an integral part of the classic Mediterranean diet. It is a well-known fact that people who follow this diet have low levels of blood pressure, cholesterol, and of course, heart disease.
Daily consumption of olives is one of the main reasons for this phenomenon.
Olives contain a powerful substance called oleuropein, which is largely responsible for the beneficial effects and reduction of blood pressure and triglyceride levels in the body. So, if you want to lower your blood pressure and triglycerides quickly and safely, olives and olive oil should definitely become part of your diet.
When it comes to buying olive oil, you should be aware that many of the cheaper brands do not contain significant amounts of oleuropein, which is the most important ingredient, and therefore they should be avoided. Oleuropein is very unstable, so the extraction process is crucial for this substance, to remain bioactive.
So make sure you buy olive oil from reputable suppliers.
11. Baking soda is a remedy, so simple and cheap, that it almost looks ridiculous. But don’t be fooled, because baking soda is actually one of the fastest and easiest ways to naturally lower blood pressure.
Simply mix 1/8 tablespoon of baking soda in a full glass of water, along with 1-2 tablespoons of apple cider vinegar, and drink this mixture twice a day on an empty stomach.
Baking soda is taken for two weeks, then a two-week break, then repeat the cycle…, while you can take apple cider vinegar non-stop without interruption. Taking baking soda in this way and combining it with apple cider vinegar will lower your blood pressure quickly, without bearing any negative effects.
Be sure to test your pH regularly and keep it at or above 7.25 (optimal level). And if possible, check your blood pressure before and after this treatment, so you can measure the difference.
There are no side effects associated with taking baking soda in lowering blood pressure while following the above and always combine it with apple cider vinegar and more water.
13. MagnesiumMagnesium: This mineral is not only needed for calcium absorption. When people think of heart disease or heart attack they immediately think of clogged arteries as the cause.
But one of the biggest causes is actually something called sudden cardiac death, or just “sudden death”. And what is the cause? A simple lack of magnesium!
Magnesium prevents the build-up of plaque on artery walls and can actually reduce artery wall thickness by 42%. This is, of course, absolutely crucial for maintaining normal blood pressure and preventing hypertension. It is 100% absorbed through the skin and goes straight into the bloodstream!
14. Coenzyme Q10
Coenzyme Q10 (Co Q10) naturally occurs in the body, affects fat burning, and is known to guard the heart’s function, as it reduces the thickening of the heart muscle and narrows blood vessels.
15. Bear’s onion or sremush – Serbia is rich in this popular plant.
It is believed that the bear, after long winter sleep, after opening its eyes for the first time and coming out of the cave, goes in search of this wild plant, and with its help, it cleanses the organism and restores its strength and vitality.
Therefore, it is not surprising that sremus and people include it in their diet, especially if they have health problems because it is known to be a plant that lowers high blood pressure, cholesterol, and triglycerides, but it has many other healing properties. Sremus is a herbaceous plant that has a height of about 30 cm, its flowers are white, with oblong petals. The leaves have a characteristic smell of garlic, and in our region, it is known as wild garlic.
It belongs to the onion family since it has an underground bulb. It grows in moist meadows, deciduous and coniferous forests. Sremus has great healing power. It loses its properties when dried, so it is best to eat it fresh.
Sremush contains an abundance of vitamins, minerals, and other medicinal ingredients, so it is highly valued in folk medicine. Essential oils that contain sulfur as allicin are responsible for its therapeutic effect.
Taking sremus extract has been shown to be useful in the treatment of many diseases and disorders:
* Regulates blood pressure
* Lowers the level of cholesterol and triglycerides in the blood
* Has a beneficial effect on the digestive system
* Has a beneficial effect on the cardiovascular system
* Against the flu
* Has antibacterial action
* Stimulates the formation of erythrocytes
* Cures cough, bronchitis, and asthma
* Treats urinary tract infections
* Relieves arthritis and rheumatism
* Cures skin diseases, eczema, and dermatitis
* Strengthens the immune system
* Cleanses the liver
* Cures insomnia
Sremus leaves can be used as an addition to salads, stews, you can fry it with eggs, chop, and add as a spice to soups and stews. It can be prepared like spinach or lettuce.
It is not available to everyone to pick sremus, we do not have enough knowledge about this plant, we rarely find it on the market, so we recommend Ramslin herbal drops, which will help solve your problems, both lowering high blood pressure and lowering triglycerides and cholesterol. and the topic of this blog.
16. Almond is great because they raise good cholesterol (HDL), allow the smooth flow of useful lipids, and thus keep the cardiovascular system healthy.
Also, it enables easier transport of bad cholesterol (LDL) in the liver, thus preventing its deposition in the arteries. This nut belongs to the group of very fatty foods. However, these are useful fats, which give the cells the necessary energy for normal functioning.
Eat a handful of almonds every day to have healthy blood vessels.
17. Red wine – drinking red wine will improve the work of your heart and cleanse your blood vessels. The red variety is especially important for circulation and the prevention of fat deposition in the bloodstream.
Antioxidants, which are part of this drink, produce this effect when the wine is taken into the body. One glass a day is recommended for women, and two for men.
Put a dozen fresh primrose stalks, without roots, in 1 liter of quality, homemade red wine. Add two tablespoons of wine vinegar. Cook everything for about 10 minutes on low heat. Add a little organic, raw honey and cook for another 4 minutes. Strain the wine while it is still hot and pour it into sterile glass bottles. Close well.
When it cools down a bit and stands, take a maximum of three tablespoons a day.
Saturated fats are mainly found in food products of animal origin, such as:
– meat and meat products (pork, beef, beef)
High blood cholesterol can also be the result of some medical conditions: diabetes, hypothyroidism, and metabolic syndrome. Lack of exercise can increase your LDL. Exercise has been shown to be beneficial and increase your good cholesterol.
Smoking can also increase your bad cholesterol by causing plaque to build up in your arteries.
Other ways you can maintain healthy cholesterol levels include:
- Consume poultry without skin, without visible fat
- Eat lean chicken and turkey in moderation
- Consumption of low-fat milk and dairy products
- Consumption of polyunsaturated fats and monounsaturated fatty acids instead of saturated fats
- Exercise at least 30 minutes a day, four days a week
- Avoiding fast food and processed meats
- By taking care of your body weight
Obesity, smoking, and even a family history of lipid disorders are risk factors for lipid disorders. It is important to know that a combination of exercise and medication will correct high cholesterol and triglycerides.
Statins for the treatment of high cholesterol
A group of drugs called statins is commonly used to treat high cholesterol. This type of medicine blocks the substance created in your liver that produces cholesterol.
Your liver then removes cholesterol from the blood. Statins can also absorb cholesterol trapped in your arteries, but there are dangers to statin drugs. So, if you are taking statins, it is important to consider other much safer and more natural therapies.
Lowering high cholesterol usually starts with lifestyle changes that are aimed at lowering its levels.
This primarily includes weight loss, if you are overweight, and a change in diet. The diet for high cholesterol includes the intake of as many vegetables and fruits, fish, especially sea fish, rich in omega-3 fatty acids.
If lifestyle changes do not help or if you are unable to make the changes recommended by your doctor, cholesterol-lowering medications may be prescribed. These include statins, which effectively lower LDL cholesterol.
Elevated triglycerides occur most often as a result of consuming foods that have a high glycemic index (GI). The glycemic index represents the rate at which blood sugar levels rise after eating a particular food, and is determined by the type of sugar, the amount of dietary fiber, and the way food is prepared.
Those foods that have a glycemic index over 45 are among the foods that we need to pay special attention to. Foods such as sugar, cereals, and potatoes are quickly digested and absorbed and lead to an increase in blood sugar levels. On the other hand, foods such as vegetables, fruits, and proteins (beans, nuts, soy, dairy products, eggs, meat, fish, and poultry) have a low GI and help stabilize blood sugar.
While fruit contains a lot of sugar, it is a type of sugar that is slowly digested and absorbed, which gives the fruit a low glycemic index. While genetic factors often play a role, even high triglyceride levels can be normalized within six weeks with appropriate dietary intervention.
There are several herbs used to reduce high cholesterol, triglycerides, and blood pressure. Some can be easily grown or collected from the wild.
We hope this post helped you learn what foods to eat to lower cholesterol. We have introduced you to 17 of the ones we think are the best, and we have also introduced you to the best tips and practices for reducing or completely eliminating these health disorders.
We think that it will be very interesting and important for you to look at our texts about the best diet for a healthy heart – the DASH diet as well as the low cholesterol diet plan – best and proven tips.
And if you are looking for more ways to improve your heart health, you should check our other great Majota Blog posts.
Also, if you have any questions or feel that there is some other important symptom, the remedy, or treatment for high cholesterol and triglycerides we have not listed, feel free to leave a comment, it will mean a lot to us and we will be grateful for it.