If you are wondering how to lower cholesterol and high triglycerides quickly and naturally, the following article offers you not just one, but 10 tips to reduce these health parameters in your blood and in your tests.

You can start with small changes: use condiments that lower cholesterol or increase your daily fruit intake. Then you can think about changing long-standing toxic habits and starting to replace fat with oils. 

These are just some of the tips that we will teach you to apply easily and simply every day in your routine with the aim of quickly lowering your cholesterol and triglycerides. 




1. Eat 5 servings of fruits and vegetables

According to a study by Cornell University, 5 servings a day is the minimum recommended amount to reduce the risk of cardiovascular diseases such as high cholesterol and triglycerides.

Fruits and vegetables contain more than 5,000 different antioxidants depending on their color. Antioxidants prevent damage from substances called free radicals. Free radicals trigger cardiovascular disease. 

Especially antioxidants called flavonoids found in orange fruits and vegetables lower total cholesterol and LDL cholesterol known as bad.

Surely you are thinking of including supplements that provide you with antioxidants. However, even the most comprehensive supplements cannot cover all of the antioxidants found in fresh, natural fruits and vegetables. 

According to a study published in the European Journal of Clinical Nutrition, a varied consumption of fruits and vegetables as is common in Asian populations is associated with lower triglyceride values ​​in the population. 

In particular, high consumption of both citrus and non-citrus fruits is related to lower levels of high triglycerides.

I advise you to choose whole fruits, with their peel and with a low glycemic index, that is, do not increase the sugar after consumption, such as fruits with a high water or fiber content. Among them, you find the apple and the pear.3 Home Remedies for Cholesterol

2. Increase your daily fiber intake

According to Veteran’s Affairs Medical Center, increasing the fiber in your diet, particularly soluble fiber, decreases the absorption of cholesterol. Soluble fiber is what is found in fruits, vegetables, oats, and legumes. 

According to another study in the National University of Health Science, fiber captures only LDL cholesterol known as bad and transports it to the liver, where it is eliminated. 

Additionally, according to research at Université Catholique de Louvain Brussels and Agricultural Research Service, fiber is useful for lowering triglycerides. 

Especially the production of triglycerides is reduced by the consumption of a type of fiber called oligofructose. This fiber works by modifying the metabolism of fats in the liver. 

This fiber, known as oligofructose, is found in bananas, garlic, asparagus, leeks, onion, and wheat. The oligofructose content is higher in raw foods. 



3. Prefers natural sugar from food

According to a study conducted by the Oxford Lipid Metabolic Group and the American Health Association, the consumption of simple table sugar is 22.2 teaspoons a day. Consuming this amount is associated with high cholesterol and triglycerides 

A healthy alternative to sugar is stevia. According to the College of Agriculture, unlike refined sugar, this alternative is not associated with increased cholesterol and triglycerides. 

In addition, stevia has antioxidants, protectors from the increase in cholesterol and triglycerides. 

Stevia, according to research in the College of Agriculture 20 ml of Stevia reduce cholesterol, especially the one known as bad, LDL, increase good HDL, and decrease triglycerides. 

It is important that you know that stevia must be acquired in leaves, its natural form and in which it preserves its antioxidants. Before any processing that undergoes or mixes with other non-nutritive substances and preservatives, it loses its properties. 

It is a good idea to include natural sweets in your breakfasts and snacks such as dates and raisins blond or brown. Another option is to prepare some delicious sweets with these natural fruits.Bad cholesterol and good cholesterol: What are they, Differences, Symptoms, Causes and Treatment

4. Replace animal fats with vegetable oils

The fats found especially in foods of animal origin are saturated. On the other hand, the oils present in foods of plant origin are called monounsaturated and polyunsaturated. 

According to a study at the University of Rochester Medical Center, if monounsaturated oils predominate in your diet, your LDL cholesterol, known as bad, and your triglycerides will decrease. Together it increases your good cholesterol or HDL.

Food sources of monounsaturated fats are first-pressed extra virgin olive oil, canola oil and walnuts. 

Other beneficial oils to reduce bad LDL cholesterol, according to Melbourne University are polyunsaturated, which include the Omega 6 and 3 group. Omega 6 oil is found in nuts, seeds and grains. 

Only Omega 3 also increases the good HDL cholesterol and reduces triglycerides. Omega 3 is found in flax seeds, seaweed, canola oil, walnuts, and soybeans. 



5. Avoid harmful toxins

Toxicants that are harmful to your cholesterol and triglycerides include alcohol, cigarettes, and bakery and processed products.

5.1. Alcohol

According to the International Journal of Vascular Medicine, if you consume fat together with alcohol, such as 40 grams of alcohol found in 4 glasses of wine or 2 glasses of whiskey, your triglycerides increase by 180%. 

5.2. Cigarette

According to a study conducted at Nakamura Gakuen University, Fukuoka, Japan, smoking increases cholesterol and triglyceride values.

The reason is the increase in free radicals produced by cigarette smoke that increases these values. (14)

5.3. Bakery and processed products

According to a study in the AHA Circulation Journal, the saturated fats present in processed and baked foods increase bad LDL cholesterol. 

Saturated fat is found in the fat in milk, pork, and beef, which are used in processed products.

It is recommended that you reduce the consumption of saturated fats and increase the consumption of monounsaturated fats in your diet through avocado and olive oil. 

This change in your diet lowers the risk of high cholesterol and triglycerides.10 Dangerous Foods That Raise Bad Cholesterol

6. Use condiments to lower your cholesterol

Garlic, leek and onion, foods frequently used in the kitchen as condiments, are foods with compounds called plant sulfur, that is, they have natural sulfur beneficial to lower cholesterol.

Garlic, according to a study conducted in the American Heart Association lowers cholesterol.

According to the study, the amount that is advisable to incorporate daily is half a clove of garlic. Just half a clove of garlic reduces cholesterol by 9%. 




If you incorporate garlic into your diet, you will be able to inhibit the formation of cholesterol and lower your blood cholesterol. 

According to a study published in Phytotherapy Research Journal, if you like onion more in your dishes, it is important that you know that it is also effective in lowering cholesterol. 

Thanks to the onion has an antioxidant. Some examples of the antioxidants present in onion are anthocyanins and flavonoids. 

Remember that antioxidants protect us from oxidation produced by free radicals, substances responsible for increasing cholesterol and triglycerides. 

7. Choose high-quality protein

A good advice that I will give you to naturally lower your cholesterol and improve your cardiovascular health is that:  

It is important that you replace animal proteins with vegetables to lower cholesterol. You may have heard that meat increases your cholesterol, but you may not have known that all legumes with vegetable proteins lower cholesterol. 

This is indicated by a study carried out in Nutrition, Metabolism and Cardiovascular Diseases. One of the most effective legumes for lowering cholesterol is soy. 

A study published in AHA Circulation compared the Asian diet with the conventional one and found that in the Asian population there is a consumption of approximately 55 g / day of soy in contrast to 5 g / day of the conventional one. 

As a result of the study, it was observed that the population that follows a conventional diet has twice the risk of cardiovascular diseases due to a diet low in soy and legumes. 

I recommend that you include soy in your diet to reduce your cholesterol and triglycerides, due to the benefits of the main components present in this legume: arginine, lysine, methionine and globulins. 

Additionally, soy contains isoflavones, hormones that increase the cholesterol called good HDL and lower the bad or LDL.Recipe to lower Cholesterol: Cauliflower and sweet potato curry

8. Maintains a healthy weight

According to a study conducted at Pennington Biomedical Research Center, excess weight increases blood fats, such as cholesterol and triglycerides. 

According to the study, an increase in your triglyceride values ​​is related to the presence of abdominal obesity. Abdominal obesity is diagnosed when the waist value is greater than 88 cm. (twenty-one)

In another study at Brown Medical School, a 5-10% weight loss in overweight and obese people was found to decrease the risk of cardiovascular disease.

When the study participants lost this percentage of weight in one year, they experienced a 40mg / dl decrease in triglycerides and a 5mg / dl increase in HDL cholesterol, the good cholesterol. 

To achieve weight loss we advise you to put into practice the above tips together. That is, include 5 servings of fruits and vegetables, increase your fiber, use sugar and natural fats, vegetable proteins and avoid toxic substances. 

9. Eat your food raw

In a study carried out jointly by the German Institute of Human Nutrition and the University of Giessen, a diet based only on 1500-1800 g of raw food was evaluated. 

Participants on the diet high in fruits and vegetables had low cholesterol and triglycerides when compared to a conventional diet. 

Even foods that are consumed raw can lose their properties if they are exposed to sunlight. According to a study carried out by Cornell University, the seeds do not withstand high temperatures, and under these circumstances, they oxidize.




Oxidation as we mentioned earlier in the article leads to the formation of free radicals. Free radicals cause cardiovascular diseases.

It is therefore important to keep the seeds, such as flax and chia seeds, in opaque containers and protected from moisture. 

10. Get active

In a study on the Japanese population carried out at Kyorin University School of Medicine, the effect of different activities and their duration in relation to blood fats was observed. 

The results obtained were the following:

  • · 46,074 People who walked decreased their triglycerides by 10 mg/dl and increased HDL by 3 mg/dl, known as good cholesterol. 

Lowering triglycerides and increasing HDL is possible after a walk of 6,000 steps a day, which is equivalent to a daily walk of 30 to 60 minutes 

  • 2,242 people who ran or swam lowered their triglycerides by 10mg / dl and raised HDL by 5mg / dl

  • In higher intensity exercises, 3 times per week, triglycerides decreased by 20 mg/dl and HDL increased by 10 mg/dl

As you may have observed, a simple walk plays an important role in controlling blood fats. 

Another study published in JAMA showed the effectiveness of activity performed during leisure time. Although these are light activities, if they are maintained in the long term, they control blood fats.

The study involved 5,220 men and 5,869 women for 7 years, who walked and swam within 4 intensity levels. The participants achieved lower cholesterol values ​​compared to sedentary people. 

Summary  

We have learned in the article 10 tips to lower cholesterol and high triglycerides quickly. 

Some of these tips are to eat 5 servings of fruits and vegetables, increase your daily fiber intake, prefer natural sugar from food, replace animal fats with vegetable oils, and avoid harmful toxins, among others.  

Eating a healthy diet to reduce cholesterol and triglycerides should not be boring or lead to hunger. 

 SCIENTIFIC REFERENCES



Categories: Cholesterol

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