High cholesterol: 5 simple tricks to reverse it naturally

New Delhi: At a time when the caseload of heart attacks, stroke, and heart-related deaths are at an all-time high, it comes as a no-brainer that high cholesterol and hypertension crises too are more prevalent than one would think. Cholesterol is the fatty substance in the blood that facilitates the formation of strong cell membranes – however, not all blood fat is the same. Also known as lipids, blood fats are both good and bad and when the former exceeds the latter, it could potentially contribute to a heightened risk of heart diseases.

Experts say that 90 per cent of cases of high cholesterol are preventable with simple lifestyle alterations. Take a look at some simple tricks to reverse high cholesterol at home.

1. Reduce belly fat: Belly fat and obesity are important markers of inflammation and plaque build-up in the arteries due to high cholesterol levels. If left untreated for too long, it could reduce in a heart attack or stroke.
2. Eat mushrooms: Mushrooms, according to experts, are rich in soluble fibre known as beta-glucans which form a viscous gel upon intake. This encourages the elimination of cholesterol through the bowels. When trying to rid the body of cholesterol, bile acids need to be made which often use up low-density lipoproteins (LDL) in the process thereby ridding the body of surplus.
3. Quit smoking: Smoking narrows the blood vessels by triggering inflammation, leading to the accumulation of plaque. Upon continuing this habit, the risk of plaque rupture increases – therefore, it is advised to abstain from tobacco smoking altogether.
4. Regular workout: Exercise is a great way to keep disease risk at bay – especially cholesterol woes. 150 minutes of exercise in a week is imperative to maintain a healthy heart – this along with a balanced diet can help dodge the risk of cardiovascular crisis.
5. Say no to saturated and trans fats: Saturated and trans fats predominantly found in processed food, processed meat, and packaged foods are strongly associated with high cholesterol levels. Ideally, fats should account for only 7 per cent of the daily calorie intake to maintain healthy cholesterol levels.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.