High cholesterol is a common health problem that increases the risk of cardiovascular disease. Fortunately, it can be controlled with dietary changes, exercise, and natural remedies. Below, we explain how to treat it and some healthy recipes.
What is Cholesterol?
Cholesterol is a fatty substance essential for the body’s functioning, but excess cholesterol (especially LDL, or “bad cholesterol”) can build up in the arteries and cause blockages.
Normal Cholesterol Levels
Total Cholesterol: Less than 200 mg/dL
LDL (“bad”): Less than 100 mg/dL
HDL (“good”): More than 60 mg/dL
Triglycerides: Less than 150 mg/dL
How to Treat High Cholesterol Naturally
1. Dietary Changes
Increase consumption of:
Soluble fiber: Oats, apples, legumes.
Healthy fats: Avocado, nuts, olive oil.
Fatty fish: Salmon, tuna, sardines (rich in omega-3).
Vegetables and fruits: Broccoli, spinach, grapes, strawberries.
Reduce or avoid:
Trans fats (fried foods, margarine).
Refined sugars (cakes, soft drinks).
Processed meats (deli meats).
2. Regular exercise
30 minutes of walking, swimming, or cycling daily helps increase HDL (good cholesterol).
3. Natural Remedies
Green tea: Antioxidant that helps reduce LDL cholesterol.
Raw garlic: Improves circulation and reduces cholesterol.
Ground flaxseed: Source of omega-3s and fiber.
Natural Recipes to Lower Cholesterol
1. Oatmeal Water with Cinnamon
Ingredients:
1 cup of rolled oats
1 liter of water
1 cinnamon stick
Stevia to taste (optional)
Preparation:
Blend the oats with the water and cinnamon.
Strain and drink on an empty stomach.
Benefit: Oats reduce the absorption of cholesterol in the intestine.
2. Eggplant and Lemon Smoothie
Ingredients:
½ raw peeled eggplant
Juice of 1 lemon
1 glass of water
1 teaspoon of grated ginger
Preparation:
Blend all ingredients and consume on an empty stomach.
Benefit: Eggplant contains chlorogenic acid, which helps reduce LDL cholesterol.
3. Avocado and Walnut Salad
Ingredients:
1 avocado
1 handful of walnuts
Fresh spinach
Olive oil and lemon
Preparation:
Mix all the ingredients and season with oil and lemon.
Benefit: The healthy fats in avocado and nuts improve HDL.
4. Turmeric and Ginger Infusion
Ingredients:
1 cup hot water
½ teaspoon turmeric
½ teaspoon grated ginger
Honey (optional)
Preparation:
Boil the water with the turmeric and ginger.
Strain and sweeten with honey if desired.
Benefit: Turmeric has anti-inflammatory properties and lowers cholesterol.
Conclusion
High cholesterol can be controlled with a balanced diet, exercise, and natural remedies. Incorporate these recipes into your diet and consult a doctor for appropriate follow-up.
Take care of your heart and live healthier!
