7 scientifically proven natural remedies to bring down cholesterol levels

High cholesterol is a global issue, that can raise the chances of a heart attack and stroke. In simple terms, cholesterol is a waxy, fat-like substance that your body needs to build healthy cells, make hormones, and produce vitamin D. Though some amount of cholesterol is important for the body to carry out the above functions, an excess of it can lead to a host of health issues. While LDL is the bad cholesterol, and keeping it under check is extremely important, one must make efforts to increase their HDL, also known as good cholesterol, by consuming ‘good fats’ found in ghee, nuts, avocado, etc. On the other hand, apart from medication, there are some natural ways to bring down your cholesterol levels too. However, please note that they are not substitute for medication, and should only be consumed as an add on to medicines (if you have been prescribed)

Coriander seeds (methi dana) are commonly used in cooking, and in medicine. New studies show that coriander seed water or extracts, can help lower LDL cholesterol and raise HDL, the good cholesterol. This is because Coriander seeds contain antioxidants and vitamins, that may help the body process fats, and protect the heart. Apart from consuming the seeds as it is, or in gravies, you can also consume coriander seed infused water in the morning. This simple home remedy may help keep cholesterol levels in a range.

Flaxseed is packed with nutrients that support heart health. Flaxseed is high in fiber, and in an acid called ALA, which is a type of omega‑3 fatty acid. Both soluble fiber and ALA, help lower LDL cholesterol, and reduce heart risk. The soluble fiber slows cholesterol absorption in the intestines, while ALA reduces inflammation, and improves blood vessel function. Research shows that ground flaxseed or flaxseed oil, can moderately lower LDL cholesterol. The effect is strongest in people who already have high cholesterol, or in women. Including flaxseed in your daily diet-in smoothies, cereals, or baked goods, is an easy and natural way to improve cholesterol levels.

Grape seed extract contains polyphenols, that are antioxidants that protect the blood vessels and support the heart. Research shows grape seed extract can lower cholesterol, and LDL cholesterol. Grape seed extract also makes the blood vessels stronger, while the antioxidant power of grape seed extract helps reduce cholesterol oxidation, which can damage arteries. Studies show that gave people who consume supplements with grape seed extract, reported lower cholesterol numbers, and better heart health markers.

Green contains plenty of catechins, that are antioxidants that lower LDL cholesterol, and lower total cholesterol. Studies show that regular green tea consumption can improve the cholesterol numbers, and can lower the risk of heart disease. Catechins control cholesterol absorption, and help the liver remove cholesterol. Drinking a few cups of green tea each day without adding sugar, can give modest but real, cholesterol control, as part of a healthy lifestyle.

Cinnamon is a spice that people use over the world. Apart from its aromatic flavor, cinnamon can help lower cholesterol. Multiple studies show that cinnamon reduces total cholesterol, LDL cholesterol and triglycerides. Cinnamon can also raise the HDL cholesterol, when combined with other foods. The reason is cinnamon polyphenols, that are antioxidants that fight inflammation and damage, that cause heart disease. Some research shows that cinnamon’s cholesterol‑lowering effect appears after ten weeks of use. For best benefits, you can take upto 2 grams of cinnamon each day.

Turmeric, or the good old haldi, contains a compound called curcumin, that reduces inflammation. Researchers have studied curcumin over decades, for heart health. Curcumin may lower cholesterol by helping the liver work better and, by cutting inflammation that can block arteries. Several studies show that taking Turmeric or curcumin every day, can lower the total, and LDL cholesterol. You can add haldi to your everyday meals, consume it in milk, teas etc. However, turmeric supplements should only be taken under medical supervision.

Disclaimer: This article is informational only and not a substitute for medical advice

A review of 39 trials found that taking garlic everyday for than two months, reduces total cholesterol by about seventeen mg per Dl, and LDL cholesterol by about nine mg, per dL. That reduction significantly lowers the risk of heart problems, and stroke. Eating garlic or taking supplements is an easy way to keep the cholesterol balanced. Garlic is simple to add to meals, as a tadka, or in the form of a chutney. If you can consume it raw, crush a garlic clove and let it sit for a couple of minutes, before you have it.