5 things one can do at home to reduce cholesterol level

High cholesterol levels can increase the risk of heart disease, stroke, and other health complications. As per the Indian Heart Journal, 15%–25% of subjects in rural areas and 25%–30% of subjects in cities have elevated cholesterol. To reduce the levels of cholesterol in our body, we must follow a certain lifestyle and adopt heart-healthy habits. Here are 5 essential things one can do to help bring down the cholesterol levels and keep the heart healthy.

Chia seeds are loaded with omega-3 fatty acids, fibre, and antioxidants. This makes them a great part of our diet. Drinking chia seed water in the morning can help reduce LDL (bad cholesterol) levels. The soluble fibre in chia seeds absorbs water, turning it into a gel-like substance that helps reduce cholesterol absorption in the bloodstream. Soak a tablespoon of chia seeds in water overnight and drink it first thing in the morning.

Whole grains are like a best friend for the heart. Because it works hard to reduce cholesterol levels. Oats and barley, in particular, contain a soluble fibre called beta-glucan, which has been shown to lower LDL cholesterol levels. Trying to eat a bowl of oatmeal for breakfast or adding barley to soups and salads can have significant benefits.

Another great friend for heart health is fibre. Increasing our fibre consumption can help reduce cholesterol levels. Foods high in soluble fibre, such as fruits, vegetables, legumes, and beans, bind to cholesterol and flush it from the body before it can do any damage. Including fibre-rich foods in every meal not only improves digestion but also helps keep your cholesterol in check. Try to add at least 25–30 grams of fiber a day to see improvements.

Physical activity has a great role in controlling cholesterol. Exercising daily can help us reduce LDL cholesterol and increase HDL (good) cholesterol. People don't need to perform intense exercise; walking, cycling, or even doing normal daily housework can all contribute to maintaining an active lifestyle. On most days of the week, try to get in at least 30 minutes of moderate activity.

Nuts rich in good fats that lower cholesterol include flaxseeds, walnuts, and almonds. They have unsaturated fats, which help to raise good cholesterol and decrease bad cholesterol. A tiny handful of nuts or a dash of seeds on your salads might significantly alter your daily intake. Just watch how much you eat—nuts are high in calories.

Reducing cholesterol levels is very important for maintaining heart health and overall well-being. High cholesterol, especially the "bad" LDL cholesterol, can build up in the arteries, forming plaques that narrow and harden the arteries—a condition known as atherosclerosis. Increased levels of cholesterol can also lead to various diseases and heart related issues.