How to reduce cholesterol naturally
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Natural Ways to Reduce Cholesterol
High cholesterol is a significant risk factor for cardiovascular diseases, but it can be managed effectively through natural means. This article explores various natural methods to reduce cholesterol levels, supported by recent research findings.
Herbal Remedies for Cholesterol Reduction
Indonesian Herbs and Extracts
Several Indonesian herbs have shown promise in lowering cholesterol levels. Avocado leaf extract, soursop leaf extract, red dragon fruit, rambutan leaf extract, and chayote stew are among the natural remedies that can help reduce cholesterol without relying on synthetic drugs. These herbs work by providing essential nutrients and antioxidants that help manage cholesterol levels.
Plant Stanols and Sterols
Plant stanols and sterols are naturally occurring substances found in small amounts in many plant-based foods. They have been shown to lower cholesterol by blocking its absorption in the intestines. Foods enriched with plant sterols, such as certain margarines and spreads, can significantly reduce LDL cholesterol levels .
Dietary Approaches to Lower Cholesterol
Portfolio Diet
A dietary portfolio that includes plant sterols, soy protein, viscous fibers, and nuts can reduce LDL cholesterol by approximately 30%, comparable to the effects of starting doses of statin drugs . This diet emphasizes the consumption of foods like oats, barley, soy products, and nuts, which are rich in cholesterol-lowering components.
Mediterranean Diet
The Mediterranean diet, which is rich in fruits, vegetables, whole grains, fish, and healthy fats like olive oil, has been strongly recommended for lowering cardiovascular disease (CVD) risk and total mortality. This diet minimizes the intake of saturated fats and refined carbohydrates while promoting the consumption of omega-3 fatty acids, which help lower triglycerides and prevent coronary plaque progression.
American Heart Association Step 1 Diet
The American Heart Association Step 1 diet, which includes a balanced intake of monounsaturated and polyunsaturated fats, has been shown to reduce plasma total cholesterol and LDL cholesterol levels significantly. Enriching this diet with additional monounsaturated fats can further enhance its cholesterol-lowering effects.
Probiotics and Cholesterol
Role of Probiotics
Probiotics, which are beneficial bacteria found in fermented foods and supplements, have been investigated for their cholesterol-lowering effects. Increasing evidence supports the use of probiotics as a natural alternative to cholesterol-lowering medications. They work by improving gut health and reducing the absorption of cholesterol in the intestines.
Conclusion
Reducing cholesterol naturally involves a combination of dietary changes, herbal remedies, and the inclusion of beneficial probiotics. Adopting a plant-based diet rich in sterols, fibers, and healthy fats, along with the use of specific herbs and probiotics, can significantly lower cholesterol levels and reduce the risk of cardiovascular diseases. These natural methods provide a viable alternative or complement to traditional cholesterol-lowering medications.
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