Fat not only comes from the food we eat but is also produced by the body. Liver is responsible for the production of fat in the body which is stored in the form of either cholesterol or lipids. Cholesterol is a chemical component which is necessary for the production of cell membranes and hormones such as estrogen, testosterone, cortisol and many others. Cholesterol is also necessary for the absorption of vitamin D through the skin. 

Cholesterol requires the help of protein (lipoprotein) in order to travel in the bloodstream. Thus, it is present in two forms: high-density lipoprotein (HDL), which is also known as good cholesterol, and low-density lipoprotein (LDL), which is also known as bad cholesterol. 

When the levels of LDL increase in the body, the risk of getting heart disease also increases. A person with high levels of bad cholesterol may suffer from angina (chest pain), heart attack or even stroke. Consumption of a fat-rich diet, obesity, smoking and lack of exercise can lead to high cholesterol levels in the body. Here in this article, we will give you some simple home remedies which can help in reducing the level of cholesterol in the body.

  1. Fenugreek (methi) seeds for high cholesterol
  2. Onion for high cholesterol
  3. Amla for high cholesterol
  4. Apple cider vinegar for high cholesterol
  5. Orange juice for high cholesterol
  6. Oatmeal for high cholesterol
  7. Fish oil for high cholesterol
  8. Red yeast rice for high cholesterol
  9. Nuts and seeds for high cholesterol

According to the various researches done by the National Institute of Nutrition, Hyderabad, fenugreek - or methi - has a beneficial effect on high blood sugar (diabetes) and high cholesterol levels. According to scientists, the high fibre content of fenugreek seeds helps in lowering the blood and urinary glucose of the body. It further reduces cholesterol levels in patients who present with high serum cholesterol. 

You can consume both raw and cooked methi seeds to reap these benefits. You can soak the seeds overnight in water and then drink it early in the morning. You can also consume it in a powder form along with a glass of water or buttermilk, 15 minutes before the first meal.

Various studies have concluded that the flavonoid quercetin present in onions help in reducing low-density lipoprotein (LDL), also called bad cholesterol, especially in obese people who are at risk of cardiovascular disease. 

In one of the studies, the researchers looked at the effect of onion extract on the cholesterol levels of rats. The researchers concluded that there was a significant decrease in cholesterol levels in the rats who consumed onion extract. 

In research published in the journal Food and Function, male hamsters were fed a high-cholesterol diet and out of which some of them were given red onion powder supplements along with the diet. The research concluded that the rats that got the red onion powder had low levels of LDL cholesterol and high levels of HDL cholesterol.

You can add onion in your diet or can add it in your salad in raw form. 

Amla is also known as Indian gooseberry. A study was published in the journal BMC Complementary and Alternative Medicine, which stated that amla has the ability to reduce cholesterol levels in the body. To prove their point scientists did a study on 98 patients with dyslipidemia (high levels of cholesterol and lipids in the blood), out of which half were given 500 mg of amla extract while the other half received a placebo twice daily for 12 weeks.

The study concluded that after 12 weeks of supplementation of amla extract, there was a significant reduction in the levels of total cholesterol, triglycerides, low-density lipoprotein (LDL) cholesterol, and very-low-density lipoprotein cholesterol (VLDL) as compared to the people who got a placebo. 

You can either eat amla directly or can make a juice out of it. You can also make jam out of it.

Different animal studies (done on rats and rabbits) suggested that consumption of apple cider vinegar on a regular basis can help in reducing the risk factors associated with heart disease. The studies conclude that apple cider vinegar has the ability to reduce the levels of LDL cholesterol (bad cholesterol), obesity-related oxidative stress, total serum cholesterol levels and the levels of triglycerides. You can add a tablespoon of apple cider vinegar in a glass full of lukewarm water and consume it early in the morning. You can also add apple cider vinegar in your salads.

There have been plenty of studies that claim that drinking orange juice can help in reducing various heart-related risk factors like increased blood pressure (hypertension) and high cholesterol levels.

A study done on 129 people stated that long-term use of orange juice can lower the levels of total cholesterol, LDL cholesterol (bad cholesterol) and improves the levels of vitamin C and folate in the body. 

Another study showed that consumption of 750 ml of orange juice daily on a daily basis has the ability to increase the levels of good cholesterol (HDL) by 21%, folate levels by 18% and reduced the LDL to HDL cholesterol ratio by 16%. According to the nutritionists, a person should normally consume 250 ml of orange juice on a daily basis to reap the benefits.

It's an established fact that oats and oat bran are rich in fibre. They contain beta-glucan which is a water-soluble fibre that helps in the reduction of bad cholesterol (LDL cholesterol) present in the blood. A study published in the American Journal of Clinical Nutrition in December 2014 stated that consumption of at least 3 grams of oat beta-glucan on a daily basis can help in reducing the levels of total cholesterol and LDL cholesterol levels in the body. 

You can add a fourth of a cup of oat bran to your smoothies, or even bake cookies out of it. You can also consume oatmeal with milk early in the morning. 

Doctors have stated that high doses of pure fish oil can help in lowering the triglyceride levels and also increases the levels of good cholesterol or HDL in the body. You can consume oily fishes like salmon, tuna, sardine, mackerel and herring. You can have two servings of oily fish per week or you can buy supplements with fish oil.

Red yeast rice is rich in lovastatin, which helps in preventing the body from making cholesterol. Lovastatin is also used to make cholesterol-lowering drugs, called the statin. A study was conducted on almost 5,000 patients with different heart diseases in China to find out the effect of red yeast rice on cholesterol levels.

The study showed that the patients who consumed red yeast rice were 30 to 33% less likely to die from any heart disease like Coronary Artery Disease (CAD) or any other cause. Consumption of 2.4 grams of red yeast rice extract on a daily basis can reduce the total cholesterol level by 20 to 25%.

Doctors have stated that nuts and seeds like walnuts, almonds, pistachios, pumpkin seeds, chia seeds, and flax seeds are excellent sources of protein, vitamins, minerals, fibre and healthy fats like monounsaturated and polyunsaturated fats. These nuts and seeds are known to help in lowering LDL cholesterol and total cholesterol without causing any harm to the levels of good high-density lipoprotein (HDL) cholesterol.

However, you need to limit your daily intake of nuts and seeds to a fourth of a cup. Make sure that these nuts are not salted or coated in sugar. 

Related Articles

cross
Ask your health query now and get connected with a doctor within 10 minutes!