We all know that High Cholesterol is one of the primary reasons for heart diseases!. Thus while looking for risk factors, the doctor asks for testing for Total Cholesterol, Low-Density Lipoproteins (LDL), and High-Density Lipoprotein (HDL) cholesterol levels. High levels of total and LDL cholesterol increase the risk of heart diseases, while high HDL Cholesterol levels are a protective factor. The daily diet plays a vital role in attaining and maintaining health goals. High Cholesterol can reduce Cholesterol naturally and effectively, controlled by a combination of a good diet, regular exercise, ideal body weight, and an overall healthy lifestyle. 

In India, approximately 25-30% of urban and 15-20% rural subjects suffer from Dyslipidaemia (unhealthy levels of various kinds of lipid (fat) in blood.). Although it is more common among males, it affects females too. A higher prevalence is seen in people who are above 60 and in people who are 30 to 40 years old. In developed countries, most Dyslipidaemias are Hyperlipidemias, an elevation of lipids in the blood. It is often due to their dietary habits and lifestyle.

Ayurveda and Cholesterol

Ayurveda does not use the word Cholesterol. Instead, it talks about the lipid tissue or Medha Dhatu. Ayurveda states that digestive health is the key to good health. The digestive fire or Agni needs to be vital to ensure the body is healthy. Likewise, when Agni is weakened, it causes an imbalance in the body’s energies or Doshas. This, in turn, affects the Medha Dhatu. An improper diet consisting of excessively fatty & oily food and a lack of exercise leads to imbalanced Cholesterol levels in the body. This causes excess Cholesterol to be produced, which our metabolic system cannot manage. The excess Cholesterol is deposited in the blood vessels giving rise to plaque, causing heart attacks. 

The body needs Cholesterol for effective metabolism. The body can manage it in a normal situation. However, it becomes unmanageable when imbalances are caused by a weakened Agni, which leads to excess Cholesterol. 

How Does Ayurveda Help In Reducing Cholesterol Levels?

If you are averse to taking pills or medication to control your Cholesterol, research suggests that Ayurvedic treatments for Cholesterol can be effective too.

In Ayurveda, your diet is directly proportional to your good health. Hence, the Ayurvedic remedies for Cholesterol also aim to improve your diet by keeping your liver healthy while balancing the body's fat metabolism.

Things to Remember Before Choosing Ayurvedic Treatments

These treatments also have their health benefits, apart from reducing Cholesterol.

However, it would help if you keep a few things in mind before choosing these remedies:

• If you are already taking medication for Cholesterol, it would be better to check how the two, i.e., previous medication and Ayurvedic remedies work together.
• You can personalize your Ayurvedic treatment by consulting a certified expert, Dr. Chitranshu, who has over 8 years of experience.
• Check with your doctor to see whether you have an allergic reaction to any of these treatments before you begin.

Apart from these Ayurvedic remedies, you can also adopt a few healthy habits to regulate Cholesterol at home effectively. Remember the old cliché that is staying active and having a healthy body weight are also effective ways to lower cholesterol, so don't forget to exercise regularly.

Lifestyle and Diet Changes to Reduce Cholesterol Naturally

Ayurveda recommends a strict diet that helps to strengthen the digestive fire. In addition, it recommends lifestyle changes, including the practice of Yoga and other exercises. This kind of holistic approach can help maintain healthy cholesterol levels. It also helps in protecting the heart.

Here are some of the modifications that you can make in our diet and lifestyle to maintain an appropriate cholesterol level:

• No Excessive Exercise

Exercise can reduce LDL cholesterol and triglycerides (a type of fat in your blood). Try to work out for 30 minutes a day and 4 to 6 times a week. Your workout should be moderate. Make sure to talk to your doctor before starting an exercise plan.

• Try to Reduce Weight

Even just 5 or 10 pounds, losing weight can lower your total cholesterol, LDL cholesterol, and triglyceride levels.

• Quit Smoking

Even exposure to passive smoke can affect your HDL level. So if you smoke, talk to your doctor about developing a plan to help you stop smoking.

• Eat Fresh Fruits and Vegetables

Fruits and vegetables are naturally low in fat. They add flavor and variety to the diet. They are also the best source of fiber, vitamins, and minerals for the body. Aim for 5 cups of fruits and vegetables every day, which should not include potatoes, corn, or rice, as they are counted in carbohydrates.

• Pick ‘Good’ Fats vs ‘Bad’ Fats

Fat is part of a healthy diet, but they include 'good' fats and 'bad' fats. Bad fats include saturated and Trans fats. It is found in butter, deep-fried & fast food, coconut, and palm oil. In contrast, good fat is found in avocado, chia seeds, eggs, flaxseeds, nuts, and meat.

• Add Sources of Fibre to your Meals

Sources of fiber include fruits, vegetables, whole grains (such as oat bran, whole and rolled oats, and barley), legumes (such as beans and peas), nuts, and seeds (such as ground flaxseed). 

• Eat More Fish

Fish is an excellent source of omega-3 fatty acids, good for the heart. Wild-caught oily fish are the best sources of omega-3s. These include salmon, tuna, mackerel, and sardines. But all fish contain some amount of this beneficial fatty acid. Aim for two servings of 170gms every week.

Home Remedies to Reduce Cholesterol Naturally

Natural or complementary treatments for heart disease often aim to control cholesterol levels, lower blood pressure, and improve heart health.

Here are a few natural remedies that have been sufficiently researched to prove that they can clinically lower Cholesterol:

• Drink Coriander Seed Infused Water

Drinking this first thing in the morning will improve good cholesterol levels in the body and reduce bad Cholesterol. For this, you should heat water with coriander seeds until it comes to a boil and then leaves it to cool overnight. Then, drink the strained water in the morning.

• Add Turmeric to Your Food

Turmeric helps in reducing the plaque deposits in your arteries. It is also known for its antibacterial properties. Adding turmeric to your curries and vegetable preparations frequently can help reduce cholesterol. You can also drink a glass of turmeric milk before sleeping for the best results.

• Eat Raw Amla or Drink Amla Juice

Consuming one or two Amla fruits daily can significantly decrease bad cholesterol levels in your body. It is one of the best cholesterol home remedies and is rich in vitamin C. It also helps in the repair and regeneration of body tissues.

• Drink Green Tea

Having a cup or two of green tea daily can help control high Cholesterol. The antioxidants present in green tea help restrict bad cholesterol levels in the body and keep you feeling light and active.

• Consume Flaxseeds

You can eat flax seeds directly or grind them to a powder and take it with milk. Flaxseeds prevent Cholesterol from depositing in your arteries and reduce the inflammation in them. Eating 30 grams of flaxseeds every day is ideal for reducing the effects of bad cholesterol in your body.

• Trikatu Churna

Taking half teaspoon Trikatu Powder with one teaspoon honey two to three times a day is good for burning digestive fire (Ama) and excess Kapha, which further helps regulate Cholesterol.

• Garlic

Garlic is said to be the most effective in preventing high Cholesterol. Mix one clove of fresh garlic chopped finely, half teaspoon grated ginger root, and half teaspoon lime juice; eat this mixture before each meal you take during the day.

Also Read: Natural Home Remedies For Heart Diseases

Ayurvedic Formulations to Lower the Cholesterol Levels

Herbs that Ayurveda suggests to reduce Cholesterol are garlic (Allium sativum), Guggulu (Commiphora Mukul), and Arjuna (Terminalia arjuna). These three herbs are either used alone or in combination with other herbs. These three herbs are found in most Ayurvedic formulations with some additional ingredients.

• Abana

This is an Ayurvedic herb that is well-known for helping in lowering blood cholesterol levels and protecting the heart. It also helps to maintain body metabolism, thus helping in reducing cholesterol levels naturally. In addition, it has potassium that helps to improve metabolism.

Dosage – 1 tablet once a day with plain water 

• Suddha Guggul

This Ayurvedic medicine has a powerful effect on lipid tissues. It helps ensure optimum lipid profile by helping to regulate cholesterol levels in the body. This helps in reducing bad cholesterol.

Dosage – 1 tablet once a day with plain water

Conclusion

We conclude that strict Pathya- Apathya (Do's and Don'ts) of Diet and Lifestyle measures exert a beneficial effect, including the normalization of deranged lipid profile, body weight, and BMI. Selected measures are safe & cost-effective, and helpful to patients with Obesity, Diabetes, Hypertension, Coronary Heart Disease (CHD), Metabolic Syndrome, etc. We recommend using these easy natural methods for controlling and preventing Dyslipidaemia to reduce the risk of CHD and other diseases to enhance life expectancy. Find lifestyle tips and Ayurvedic products at HealthyBazar.