Natural remedies to lower cholesterol

Having high cholesterol is a serious health problem as it can lead to cardiovascular problems. If you want to lower your cholesterol,diet is a key factor in reducing it naturally.

How to lower cholesterol through your diet

To lower cholesterol naturally through your diet it is important that it is rich in:

• Fibre as it helps to slow down the absorption of cholesterol in your gut. You can get it from whole grains, fruits and vegetables.
• Unsaturated fatty acids: Omega-3, omega-6, etc. found in walnuts, avocado, tuna, salmon, and so on, as they increase the “good” HDL cholesterol.
• Antioxidants: especially vitamin C vitamin E. High amounts of these vitamins are found in citrus fruits such as pineapple, kiwi and oranges, and in vegetables such as broccoli, spinach, etc.

But it’s not enough to add these foods, in order to lower your cholesterol, it is important to:

• Eat at least 5 portions of fruit and vegetables a day.
• Eat red meat no more than once a week.
• Choose fish over meat; eating white fish 4 times a week, oily fish 2 times a week, white meat 3 times a week.
• Avoid eating sausages, it is especially important to avoid the fattier sausages like chorizo, salami, longaniza, etc.
• Eliminate sweet treats and ultra-processed foods.
• Minimise your intake of sugar and sugary products.
• Eat pulses at least 2 times a week.
• Grill, steam, bake, i.e. avoid fried and battered foods as they are high in calories and fat.
• Use raw extra virgin olive oil.

But diet is not everything. To help improve your cardiovascular health and lower the amount of “bad” cholesterol in your blood, you have to make changes to your lifestyle habits, for example:

• Lose weight, to achieve a healthy body fat index and weight.
• Don’t drink alcohol and stop smoking.
• Engage in physical exercise every day, for at least 30 minutes: walking, swimming, cycling, weight training, etc.

Additionally, you can always help to lower your cholesterol with Keriba Duo, a natural food supplement based on Pomanox and Mediteanox, pomegranate and olive extracts respectively, which will improve your cardiovascular health preventing, among other diseases, high blood pressure and atherosclerosis, as well as lowering your plasma levels of oxidised LDL (“bad” cholesterol).