Discover 5 Ways to Brilliant Control Cholesterol Fast for rapid cholesterol management. Take control of your health with these quick and effective strategies.
If your cholesterol is high, your doctor may recommend medications to lower it. However, according to a preventive cardiologist, you can also make dietary modifications to manage it more effectively.
Reduce your intake of saturated and trans fats found in red meat and full-fat dairy foods as these can increase levels of LDL, or “bad”, cholesterol.
What is cholesterol?
Cholesterol is a waxy substance found in your blood that is important for building healthy cells. However, excessive cholesterol can cause health problems.Why is it important to control cholesterol?
Controlling cholesterol is important to reduce the risk of heart disease and stroke, promoting overall heart health and longevity.Understanding Cholesterol
LDL vs HDL cholesterol
It is important to understand the difference between LDL (low-density lipoprotein) and HDL (high-density lipoprotein) cholesterol. While LDL is often called “bad” cholesterol because it can clog arteries, HDL is known as “good” cholesterol, which is responsible for removing LDL from the bloodstream.Normal Cholesterol Level
Knowing your cholesterol levels is the first step toward control. Normal total cholesterol levels should be less than 200 milligrams per deciliter (mg/dL).Drug options
Types of cholesterol-lowering drugs
When lifestyle changes are not enough, medications may be prescribed. Statins, bile acid sequestrants, and cholesterol absorption inhibitors are among the options available.Side effects and precautions
While effective, cholesterol-lowering drugs can come with side effects such as muscle pain or liver damage. It is important to discuss the potential risks with your healthcare provider.Natural Remedies
Supplements and Herbs
1. Garlic
Garlic, often called the “vampire herb,” does more than just add to various meals; It may also help control cholesterol. Allicin is an active compound present in garlic that supports heart health.
Research published in “Molecules” found that allicin may help lower blood pressure and prevent the formation of atherosclerosis, as well as reduce cholesterol and triglycerides levels.
Garlic has antiviral, antifungal, and antibacterial properties that can protect against the common cold and flu. Additionally, its anti-inflammatory and antioxidant effects help maintain digestive health.
Additionally, garlic contains vitamins C and B6 while it provides essential minerals such as potassium, calcium, selenium, and iron.
Garlic can be found in the produce section of your grocery store, where it should be firm with no soft spots or moldy patches. Home growers will probably already know this well – you can buy fresh, frozen or powdered varieties as well as dried and bottled varieties; Just read labels carefully as powdered forms and freeze-dried versions can often contain high sodium levels.
Consuming raw garlic is the best way to get its many benefits. One clove contains only 4.5 calories and provides your body with essential vitamins along with fiber.
You can try crushing a few cloves before swallowing or mixing them with oil and spreading them on toast; Either will help reduce its garlic flavor and reduce its effect on the breath.
2. Ginger
Ginger is a well-known medicinal herb that is used as a natural remedy to relieve symptoms of nausea, pain and digestive disorders. Additionally, it has anti-inflammatory and antioxidant properties and may be useful in helping prevent or treat various health conditions.
Rhizomes obtained from ginger plants are commonly used for food or supplementation; They contain compounds called gingerols which provide many of its health benefits.
Recent systematic reviews examining the effects of ginger have revealed its beneficial properties for various health outcomes such as emesis gravidarum, osteoarthritis pain relief, and management of glucose in diabetes.
Apart from this, ginger also protects from damage to the liver and kidneys caused by iron. To enjoy ginger, either grate or chop the fresh root and add to smoothies and soup recipes, Or use ground ginger to make hot or cold tea.
Ginger candy, chews, or cookies also make great sweet snacks; Just be sure to read the label carefully or consult a dietitian before taking supplements containing ginger as it may cause heartburn or stomach irritation in some people.
Like any food, moderation is key when it comes to consuming ginger. Too much may cause digestive problems like diarrhea and stomach upset.
3. Green Tea
The antioxidant properties of green tea make it an effective natural cholesterol-lowering agent, as well as aiding against cancer, weight loss, increasing metabolism, and providing anti-aging benefits.
Regular consumption of two cups of green tea per day may help reduce LDL, or “bad” cholesterol levels by stimulating fat burning in the body — and ultimately lower LDL cholesterol (2, 3).
Green tea may also improve heart health. A 2023 study showed that people who drank at least three cups of green tea daily had a lower risk of heart disease than those who did not drink any (3, Like everything else, moderation is the key to healthy living and well-being.
Green tea contains caffeine, which is an effective stimulant that can cause side effects such as headaches in some individuals. To reduce this risk, consume your tea at hot or lukewarm temperatures without adding milk and sugar (which will spoil the taste and increase the calorie count).
Also, avoid mixing green tea with blood-thinning medications like warfarin as the vitamin K present in its tannin content may interfere with its ability to prevent blood clotting (5, 6).
Additionally, drinking green tea along with blood-thinning medications may cause stomach irritation in some individuals due to its tannin content (5, 6).
4. Mint
Peppermint (Mentha x piperita) is an herb that has many health benefits, especially its oil and leaves. People often turn to peppermint when suffering from headaches, indigestion, or pain associated with irritable bowel syndrome.
Its oil may also help treat colds, and sinus infections, and improve mental function. Peppermint oil can be consumed orally via capsules or applied topically to the skin – or both! – For various benefits.
You can recognize its presence in the lip balm or face cream you use daily. Welltheory Rd. According to Sapna Bhalsod, the main benefit of peppermint is digestive aid – helping with indigestion by relaxing the muscles in the GI tract and relieving inflammation by relaxing the muscles within it.
She recommends starting by taking one capsule per day — increasing to two if you don’t feel relief after two weeks or so. Along with mint, a healthy diet is also important in controlling cholesterol.
This means including vegetable oils (like sunflower, olive, and rapeseed oils), nuts and seeds, and unsaturated fats like avocado and oily fish.
Fiber can also be helpful, reducing how much of its content is absorbed from our digestive tract into our bloodstream – for best results include whole grains, pulses (like beans and chickpeas), oats, and Aim to include seeds.
5. Holy basil
Holy basil, also known as Tulsi, is renowned for its cholesterol-lowering properties, making it a powerful natural remedy for heart health. Studies have shown that consuming holy basil regularly can significantly reduce LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels.
For example, a study published in the Journal of Nutritional Science and Vitaminology found that participants who consumed holly basil extract experienced a significant reduction in LDL cholesterol levels.
Similarly, another study in the Journal of Clinical and Diagnostic Research observed significant improvements in lipid profiles among people who were supplemented with holy basil. These examples highlight the effectiveness of holy basil in controlling cholesterol levels and promoting heart health.