Cholesterol is a lipid or fat-like waxy substance which is naturally produced by the liver, it helps in the formation of cell membranes, vitamin D, and also bile acids that help digest fats.
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But high cholesterol can lead to blockage of arteries and eventual stoppage of blood flow to the heart, causing heart attack. It can cause stroke and angina as well. Your heart health would be at risk if you ignore high cholesterol. There are two types of cholesterol, the bad and the good, high density lipoproteins (HDL) is the good one and low density lipoproteins (LDL) is the bad one. Your goal is to lower the LDL and raise the HDL.
Lifestyle and dietary modification plays an important role in the prevention of high cholesterol. Consuming variety of fruits and vegetables rich in soluble fiber like green leafy vegetables, avocados, kale, mushroom, peas, broccoli, spinach, blackberries, guava, kiwi, papaya, and carrots can help lower high cholesterol.
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Avoiding trans and saturated fats is another way to control high cholesterol, it means moderating your fried foods intake or a big No-No to it. American Heart Association reported that walking, swimming, biking, or jogging for at least 30 to 45 minutes a day can help you lower high cholesterol.
High cholesterol is often times treated with medications, but as a side effect, it can harm the liver. EHC shares with you a few juice recipes that can counter high cholesterol as well as keep your liver healthy.
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Juicing recipe #1
- 3 carrots
- 3 celery ribs or stalk
- 3 green apples
Preparation: Blend all the above ingredients in a juicer, pour it into a glass, stir well, and drink.
Juicing recipe #2
- 2-3 celery ribs or stalks
- 2 capsicums
- 2-3 green apples
- 1 sliced unpeeled lemon
Preparation: Blend the above ingredients in a juicer, pour it into a glass, stir well, and drink.
Juicing recipe #3
- 3-4 spinach
- 1 medium size apple
- ½ bundle of parsley
- 3-4 carrots
- ½ medium-size ginger root
- 1 garlic clove
Preparation: Blend the above ingredients in a juicer, pour it into a glass, stir well, and drink. Drinking it daily will significantly lower high cholesterol.
Juicing recipe #4
- 2-3 green apples
- 5-6 celery ribs or stalks
- 1 medium size cucumber
Preparation: Blend the above ingredients in a juicer, pour it into a glass, stir well, and drink.
Juice recipe #5
- 1 small cup of blueberries
- 1 small cup of cranberries
- 1 small cup of strawberries
- 1 medium size cucumber
Preparation: Blend the above ingredients in a juicer, pour it into a glass, stir it well, and drink.
Other lifestyle changes to reduce cholesterol
Lose weight: Losing weight significantly reduces cholesterol level. Keep away from red meat, sugary foods, and sweet beverages. Introduce variety of fruits, whole grains, skimmed milk, fish, and nuts to your diet.
Exercise: Include cardiovascular exercises like jogging, walking, swimming, or aerobic exercises to your daily life; it will decrease the risk for high cholesterol, diabetes, as well as hypertension.
Smoking: Avoid smoking, even passive smoking. Apart from causing lung cancer, smoking can aggravate cholesterol.
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Image courtesy: stylishwalks.com , foodiejunky.com , gettingfittogether.com , diete-sanatoase.ro
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