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Home remedies to lower cholesterol, such as artichokes, flaxseeds and garlic water, for example, have compounds such as fiber, omega 3 and antioxidants that help reduce fat absorption, increasing its excretion in feces or preventing its oxidation, thus regulating blood cholesterol levels.
Although they can help regulate cholesterol levels, home remedies should not replace the treatment indicated by the cardiologist and should be part of a he althy and balanced diet. See what the cholesterol-lowering diet should look like.
Cholesterol is a fatty, whitish, odorless substance that cannot be seen or perceived in the taste of food.The main types of cholesterol are good cholesterol (HDL), which must be above 60 mg/dL and bad cholesterol (LDL), which must be below 130 mg/dL. Learn more about the types of cholesterol.
Some home remedies that can help lower cholesterol are:
Artichoke is rich in antioxidants, especially luteolin, which helps prevent cholesterol formation. In addition, it also increases the excretion of bile, facilitating the excretion of cholesterol and its subsequent elimination. Artichoke leaf extract is also a liver protector, as it acts as an antioxidant, reducing the amount of free radicals and preventing cellular oxidation.
How to use: Artichokes can be consumed cooked, in the form of tea or supplement. To cook the artichoke, you must bring the water to a boil and, when it is boiling, add the artichoke and let it cook on low heat for about 30 minutes or until it is soft.
In the case of artichoke tea, just add 1 to 2 grams of artichoke leaves in 1 cup of boiling water and leave for about 10 minutes. Then strain, let cool and drink. Learn more about artichoke.
Flaxseeds also help to lower cholesterol, as they are one of the main sources of omega-3, an essential fatty acid that helps lower "bad" cholesterol, LDL, and prevent the development of cardiovascular diseases. In addition, they are rich in insoluble fibers, which accelerate intestinal transit and lower cholesterol.
How to use: 1 tablespoon (10 grams) of flaxseeds can be added to salads, yogurts, juices, milk, pancakes or smoothies. It is important that flaxseeds are consumed in powder or flour form, as the intestine cannot digest the whole flaxseed grain.
Because it is rich in fiber, fenugreek helps reduce the absorption of fat from food, which makes this medicinal plant help regulate cholesterol levels. Learn more about fenugreek.
How to use: Fenugreek can be consumed as a tea or as a supplement. To prepare the tea, simply add 2 tablespoons of fenugreek seeds to 1 cup of cold water and let it steep for about 3 hours. Then boil, strain and consume when warm.
4. Garlic water
Garlic helps to reduce the levels of LDL and triglycerides circulating in the body and prevents the oxidation of cholesterol, decreasing the risk of heart disease. In addition, garlic is also anti-inflammatory, antimicrobial and anti-cancer.
How to use: To prepare garlic water, place 1 crushed garlic clove in 100 ml of water and let it rest overnight. The next day, on an empty stomach, you should remove the garlic and consume the water. Discover other ways to consume garlic.
Oats are rich in a specific type of fiber, beta-glucan, which reduces blood cholesterol levels and, consequently, the risk of serious cardiovascular diseases, such as heart attack and stroke, for example.
How to use: to obtain this benefit, it is recommended to consume at least 3 tablespoons of rolled oats a day, which can be added to yogurts, cereals, vitamins, juices or be consumed in the form of porridge.
6. Brewer's Yeast
The beta-glucans present in brewer's yeast help to reduce the absorption of cholesterol at the intestinal level, regulating the concentration of LDL in the blood. In addition, the presence of chromium in its composition helps to increase the levels of good HDL cholesterol in the blood.
How to use: to obtain all the benefits of powdered brewer's yeast, it is recommended to consume 1 to 2 tablespoons of yeast per day, which can be added to juices, vitamins, soups, yogurts, milk or water.
Turmeric is a spice used to season foods characterized by being rich in antioxidants, mainly curcumin, which helps to reduce LDL cholesterol, preventing cardiovascular diseases.
How to use: in addition to being used to season foods, turmeric can also be consumed in the form of tea or capsule. To prepare turmeric tea, it is necessary to put 1 teaspoon of the powder in 150 ml of boiling water and let it rest for about 10 to 15 minutes. When warm, drink 3 cups a day.
Watch the video below to learn about other recommended home remedies:
Recipes to lower cholesterol
These recipes are great strategies to lower cholesterol, being a great option for a he althy and balanced meal.
1. Avocado Cream
Avocado cream is rich in he althy fats and antioxidants, which helps reduce bad cholesterol. To make this cream, simply blend 1 ripe avocado with 100 mL of skimmed milk in a blender and sweeten to taste.
2. Eggplant pancake with flaxseed
Eggplant has functional properties that help balance cholesterol and triglycerides, while flaxseed is rich in omega 3 and 6 and also creates a gum in the stomach, prolonging the satiety effect of the meal, helping in the process of weight loss.
To make the pancake batter, just hit the blender with 1 cup of skimmed milk, 1 cup of whole wheat flour, 1 egg, 1/4 cup of olive oil, s alt and oregano. Then you can make the stuffing for the pancake, and for that, you must sauté 1 eggplant and 1 shredded chicken breast and season to taste. Another option is to slice the eggplant and roast it with seasonings such as fresh garlic, s alt, onion, lemon and curry.
3. Lettuce Salad with Carrots and Lemon
Lettuce salad with carrots and lemon helps to reduce cholesterol because it has a low fat content. To do this, put chopped lettuce, grated raw carrots, sliced onions in a container and season with 1 squeezed lemon and some fresh garlic cloves.
4. Sauteed green soybeans
The green soy in the pod contains isoflavones that help to reduce cholesterol, it is low in fat and the quality of soy protein is very similar to that of meat, with the advantage of not containing cholesterol, surpassing in quality all the other plant proteins.
To cook the green soybeans, it is recommended to cook the green soybeans in water and after soft, season with soy sauce, vinegar and powdered ginger.
5. Brown rice with carrots
Brown rice with carrots is rich in fibers that favor the elimination of fat molecules through the feces, in addition to B vitamins, minerals such as zinc, selenium, copper and manganese as well as phytochemicals with antioxidant action. The outer layer of brown rice contains oryzanol, a substance known to prevent and control cardiovascular disease.
To make wholegrain rice with carrots, just sauté the brown rice with garlic, onion and s alt and then add water and grated carrots.