Meet 3 home remedies for cholesterol, to reduce your blood values and improve your cardiovascular health.
Learn how a simple infusion of turmeric can help you and how practicing 1 hour of yoga daily can lower your blood cholesterol and also another very easy advice to adopt.
1. Nuts and seeds for Cholesterol
According to a study conducted at VIST-Higher School of Applied Sciences, Coenzyme Q10 is a natural antioxidant found in nuts, seeds and oils, which allow you to lower your blood cholesterol values.
An increase in blood lipoproteins is associated with an increased cardiovascular risk.
Coenzyme Q10, according to a study carried out at Hokkaido University, works in the body, protecting it from the damage caused by bad LDL cholesterol when oxidized.
1.1. Co enzyme Q10 (Co10) as a remedy for Cholesterol
The human being has the capacity to produce Coenzyme Q10, however, this capacity begins to decrease at the age of 20 years and decreases rapidly at the age of 40 years.
Supplements according to Tascón Corporation are not a good alternative because they interact with medications such as statins, commonly used to lower cholesterol.
Although there are also low amounts of Coenzyme Q 10 in fruits, vegetables and grains, foods that are sources of healthy fats are those that favor its absorption.
2. Turmeric Infusion to lower Cholesterol
Curcumin, the main component of turmeric, according to a study carried out by the Central Food Technological Research Institute, has cholesterol-lowering effects.
The effects of curcumin were observed even when a diet rich in cholesterol was maintained.
Cholesterol curcumin acts in the body on the activity of the enzyme 7a-hydroxylase, favoring the elimination of cholesterol through bile acids.
Turmeric has also been found in a study at the University of Indonesia to be effective even in people with heart problems such as acute coronary syndrome.
2.1. Turmeric dosage
According to this latest study, low curcumin doses of 15 mg, 3 times a day are sufficient and effective for the reduction of total cholesterol, bad LDL cholesterol and the increase of good HDL cholesterol.
The decreases that can be achieved with the incorporation of curcumin in low amounts in a high fat diet is 21% of total cholesterol, 42.5% of bad LDL cholesterol and in turn an increase of 50% of good HDL cholesterol.
We recommend using fresh turmeric root or organic turmeric powder as an infusion. (5) (6)
3. Practice 1 hour of yoga daily
It is well known the effect of physical activity for lowering cholesterol, if you do not like doing gymnastics, there are alternatives such as practicing yoga that incorporates exercise together with relaxation.
This was evidenced when comparing the intervention of yoga in the treatment of patients with high cholesterol in contrast to patients with high cholesterol who did not practice yoga.
3.1. Yoga class to lower cholesterol
According to the aforementioned study, the yoga classes were one hour long and included asanas (body postures) that were performed for between 30 to 35 minutes, pranayama (breathing exercises) for 10 minutes and free meditation techniques for 15 minutes.
We will share the model of yoga class that the participants followed so that you can practice at home and you can also lower your cholesterol :
1. Surya Namaskar (sun salutation): combine 12 postures as you can see in the image starting with the feet and hands joined in the center of the body 5 min
2. Yoga Mudrasana (pose of psychic union): Sitting on the floor cross legs and arms, lower your back and join your arms behind 2 min
3. Vajrasana (lightning posture): It consists of sitting on the heels keeping the back straight for 2 min
4. Vakrasana (twisted pose): Sitting on the ground, one leg stretched out, the other flexed cross it forward 2 min
5. Paschimottanasana (seated forward bend): Sitting with your legs stretched out together, bring your chest and hands to your feet for 2 min.
6. Pavanamuktasana (pose to relieve the wind): Lying on the ground, back supported, legs stretched, first raise one leg bent, then both at the same time holding with arms 2 min
7. Shashankasana (hare pose): Sit on your heels, stretch your arms and spine forward, letting your head fall in front of your knees for 2 min.
8. Ushtrasana (camel pose): Support the knees on the ground and pull the body back trying to reach the heels. 2 min
9. Bhujangasana (pose of the cobra): Lie face down, rest your hands on the ground and stretch your spine back 2 min
10. Dhanurasana (arch pose): Face down on the floor lift the body and flex the legs trying to hold the feet with the hands behind 2 min
11. Ardhakatichakrasana (side bow pose): Stand with your feet together one arm at the side of the body and the other raise and stretch to the side of the arm at the side of the body 2 min
12. Parivrtta trikonasana (twisted triangle pose): Standing with your legs open in front of each other, turn your body, chest and head to the side of your front foot 2 min
13. Shavasana (corpse pose): Lying on the floor face up, arms apart from the body, stretched out and palms up, legs apart, body relaxed 5 min
14. Pranayama (breathing exercises) 10 min
- Ujjayi pranayama 5 repetitions: Sitting on the floor or chair upright spine close your mouth and contract your throat, make a short exhalation and then begin to inhale slowly and rhythmically in a long and uninterrupted inspiration until you feel fullness, hold 6 seconds and relax.
- Anuloma viloma 10–15 repetitions: Close the right nostril with the right thumb, inhale through the left nostril filling the lungs with air, remove the thumb and exhale using the middle finger to close the left nostril
- Alternate Kapalbhati pranayama 5 repetitions Sitting, place your hands on your knees with your palms open towards the sky, take a deep breath. As you exhale, join your stomach to the spine and relax.
- Surya Bheda pranayama 5 repetitions Cover the left nostril with the right ring finger, inhale through the right nostril. Then block the right nostril with your right thumb and release the left nostril. Exhale rhythmically from the left nostril.
An hour of yoga reduced cholesterol and body weight thanks to the fact that it improves the ability to overcome stress by lowering cortisol, which lowers cholesterol.
Your diet, incorporating healthy fats on top of supplements, drinking teas, and practicing physical exercise even when it promotes relaxation are effective home remedies to overcome cholesterol.
You can select from many other tips on our cholesterol blog and find the right one for you.
- 1. https://www.tandfonline.com/doi/abs/10.1080/10408390902773037 Coenzyme Q 10 contained in food and fortification strategies
- 2. https://www.ncbi.nlm.nih.gov/pubmed/26836888 Coenzyme Q10 supplementation reduces concentration but not lipid indices: a systematic review and meta-analysis.
- 3. https://www.researchgate.net/profile/Ken_Iseki/publication/6172167_Improvement_in_Intestinal_Coenzyme_Q10_Absorption_by_Food_Intake/links/02e7e529e8a880f6b4000000/Improvement-in-Intestinal-Coenzyme-Q10-Absorption-by-Food-Intake.pdf Enhanced intestinal absorption Coenzyme Q 10 with food consumption
- 4. https://www.researchgate.net/profile/Hemmi_Bhagavan/publication/7226624_Coenzyme_Q10_Absorption_tissue_uptake_metabolism_and_pharmacokinetics/links/0912f50fef9a394be0000000.pdf Coenzyme, uptake, metabolism, uptake, and uptake
- 5. https://www.researchgate.net/profile/Krishnapura_Srinivasan/publication/14165166_Hypolipidemic_action_of_curcumin_the_active_principle_of_turmeric_Curcuma_longa_in_streptozotocin_induced_diabetic_rats/links/557f9afd08ae26eada8f5c4d/Hypolipidemic-action-of-curcumin-the-active-principle-of-turmeric-Curcuma-longa-in-streptozotocin- induced-diabetic-rats.pdf Hypolipidemic actions of curcumin, the main active ingredient of turmeric in rats with streptozotocin-induced diabetes
- 6. http://medicinabiomolecular.com.br/biblioteca/pdfs/Casos-Clinicos/cc-0648.pdf Effects of curcumin on lipid levels in patients with acute coronary syndrome
- 7. https://www.sciencedirect.com/science/article/pii/S0019483213000369 Effects of a yoga intervention on the lipid profile in diabetic patients with dyslipidemia