Best Home Remedies for Lowering Cholesterol

High cholesterol is a growing health concern, often linked to heart disease and other complications. While medications can help, many people seek natural ways to manage cholesterol without side effects. The good news? Simple lifestyle changes and home remedies can make a big difference. From dietary tweaks like adding fiber-rich foods and heart-healthy fats to daily habits such as regular exercise and stress management, natural solutions can help lower bad cholesterol (also known as the LDL) while boosting the good (HDL). 

Common kitchen ingredients like garlic, flaxseeds, and green tea can also support heart health effectively. In this blog, we’ll explore science-backed home remedies that help regulate cholesterol levels naturally, without unwanted side effects. Whether you're looking to prevent issues or improve your heart health, these easy and safe methods can seamlessly fit into your daily routine.

Types of Cholesterol

LDL (low-density lipoprotein) is often called "bad" cholesterol because it can build up in the arteries and increase the risk of heart disease.  

HDL (high-density lipoprotein) is considered "good" cholesterol because it helps remove excess cholesterol from the body.  

A blood test is the most reliable way to measure cholesterol levels. Generally, high cholesterol is defined as a total cholesterol level of 240 mg/dL or above, LDL cholesterol of 130 mg/dL or higher, or HDL cholesterol below 40 mg/dL. Keeping these numbers in check is essential for heart health and overall well-being.

Smoking, high blood pressure, and diabetes can also contribute to developing high cholesterol and increasing the risk of heart disease.   

How Ayurveda Defines and Understands Cholesterol?
 

According to Ayurveda, high cholesterol is seen as an imbalance in the body's doshas, especially Kapha. A diet rich in red meat, dairy, fried foods, unhealthy fats, and sugars, combined with a sedentary lifestyle, stress, and poor digestion, can aggravate this imbalance. To restore harmony, Ayurveda emphasizes a holistic approach, incorporating mindful dietary choices, lifestyle adjustments, and the use of specific herbs and natural supplements to support heart health and overall well-being.

Signs of High Cholesterol  

 
High cholesterol itself usually does not cause any symptoms. It is called a 'silent' condition and can go unnoticed for a long time. However, over time, high cholesterol can cause plaque buildup in the arteries, leading to various health problems, such as:   

• Chest pain or discomfort (angina)
• Shortness of breath
• Peripheral arterial disease (PAD) can cause leg pain or cramping.
• Heart attack
• Stroke
• High blood pressure
• Type 2 diabetes

Lifestyle Tips To Maintain Cholesterol Levels  

Changing the way of living plays an important role in controlling high cholesterol levels. Here are some lifestyle changes that can help:  

Eat a heart-healthy diet: A diet low in saturated and trans fats and high in fibre can help lower cholesterol levels. Focus on eating a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats such as olive oil, nuts, and seeds.

Get regular exercise: A sedentary lifestyle without exercise or physical work increases the risk of developing high cholesterol levels in the body. Aim for at least 30 minutes of moderate-intensity aerobic exercise most days of the week. Exercise such as brisk walking, cycling, swimming, or any other activity that increases your heart rate can be performed.

Maintain a healthy weight: Excess weight or obesity can significantly contribute to high cholesterol levels. Adopting a balanced diet and staying physically active are key to maintaining healthy cholesterol. Even a modest weight loss can make a noticeable difference in improving cholesterol levels and overall heart health.

Quit smoking: Smoking can contribute to high cholesterol levels and increase the risk of heart disease. To maintain overall health, it’s advisable to quit smoking.

Limit alcohol consumption: Maintaining healthy drinking habits is essential for overall well-being, including heart health. It's recommended to limit alcohol consumption to moderate levels - no more than one drink per day for women and two for men. Excessive alcohol intake can raise cholesterol levels, contribute to weight gain, and increase the risk of heart disease. By drinking in moderation, you can better support balanced cholesterol levels and overall cardiovascular health.

Manage stress: Chronic stress can cause a spike cholesterol levels too. Activities like meditation, yoga, or deep breathing exercises can help manage stress effectively.

Effective Home Remedies To Manage Cholesterol   

Here are some home remedies to maintain cholesterol levels without side effects:  

1. Garlic  

Garlic isn’t just a flavorful addition to your meals; it’s also packed with powerful health benefits. Known for its natural ability to lower cholesterol, garlic helps reduce LDL (bad) cholesterol while boosting HDL (good) cholesterol. Plus, its antioxidant and anti-inflammatory properties support immunity and overall heart health. Whether eaten raw or cooked, adding garlic to your diet is one of the simplest and most effective ways to keep cholesterol in check naturally.

2. Apple Cider Vinegar  

Made from fermented apples, apple cider vinegar promises several health benefits. It helps in weight loss, improves digestion, reduces blood sugar, and lowers cholesterol. You can choose to consume it by diluting in water or adding it to salads or marinades.  

3. Green Tea  

 A popular beverage, green tea is rich in antioxidants called catechins, which are believed to have anti-inflammatory properties. It helps in protecting against chronic diseases like heart disease, diabetes, and certain types of cancer. Researches have found that green tea aids in reducing LDL cholesterol. Besides, it also improves brain function, increases fat burning, and promotes weight loss.   

4. Psyllium husk  

Psyllium husk is a natural remedy for constipation, diarrhoea, and other digestive issues. It is rich in soluble fibre, which absorbs water and forms a gel-like substance that helps regulate bowel movements and promotes regularity. The soluble fibre also helps to lower LDL cholesterol levels. Psyllium husk can be consumed as a supplement, mixed with water or other liquids, or added to food. However, it’s advisable to consult a reputable practitioner before consumption.   

5. Flaxseeds  

Flaxseed is a powerhouse of both soluble and insoluble fiber, helping to reduce cholesterol absorption in the gut and naturally lower overall cholesterol levels. Rich in heart-healthy omega-3 fatty acids and fiber, flaxseed supports balanced cholesterol and overall well-being. Easily incorporate it into your diet by adding it to smoothies, yogurt, or meals, or take it as a supplement for a simple, effective boost.

Ayurvedic Preparations For Cholesterol  

1. Triphala Churna

Triphala, a blend of Amalaki (Indian gooseberry), Bibhitaki, and Haritaki, is a well-known Ayurvedic remedy for digestion and detoxification. It helps remove excess fats from the body, reducing LDL (bad) cholesterol levels. Consuming Triphala churna with warm water before bed can support cholesterol balance and overall heart health.

2. Arjuna Kwath (Arjuna Tea)

Arjuna bark is a powerful heart tonic in Ayurveda, known for its ability to strengthen the heart and improve circulation. It helps reduce LDL cholesterol and supports overall cardiovascular health. Drinking Arjuna tea daily or taking Arjuna powder with honey can help maintain healthy cholesterol levels.

3. Guggul Resin (Guggulu Kalp)

Guggul, derived from the Commiphora mukul tree, is highly effective in reducing cholesterol and triglyceride levels. It contains guggulsterones, which help lower LDL cholesterol while increasing HDL (good) cholesterol. Guggul is often taken as a powder or tablet and should be used under Ayurvedic guidance for best results.

4. Punarnava (Boerhavia Diffusa) 

Punarnava is an herb known for its ability to support kidney function and promote fluid balance in the body. It helps in managing cholesterol by enhancing lipid metabolism and reducing fat accumulation. Punarnava’s anti-inflammatory properties also aid in preventing arterial blockages, which supports heart health and overall cholesterol management.      

Conclusion  

Regular cholesterol checks are crucial for monitoring your levels and detecting any potential health issues early. When combined with natural remedies, an active lifestyle, and healthy dietary choices, you can effectively manage your cholesterol levels. After all, nothing is more important than taking care of your health.  Shop top-rated Ayurvedic medicines at Healthy Bazar at affordable prices. In addition, you can also consult reputable and experienced Ayurvedic practitioners online for personalized treatment plans for any health concern.