उच्च कोलेस्ट्रॉलसाठी
नैसर्गिक उपचार
आपल्या दैनंदिन जीवनात आपण समाविष्ट केलेले काही नैसर्गिक आहारः- अंडी, मांस, खारवून वाळवलेले डुकराचे मांस, गोमांस, चीज, लोणी, दूध यासारखे कोलेस्ट्रॉलयुक्त अन्न टाळा.
- भाजीपाला तेलाचे म्हणणे आहे की नारळ आणि पाम तेलांना सूर्यफूल, सोयाबीन आणि तीळ तेल यासारख्या पॉलिअनसॅच्युरेटेड फॅटचा वापर करावा कारण यामुळे एलडीएलची पातळी कमी होऊ शकते. ऑलिव तेल आणि शेंगदाणा तेल देखील चांगले आहे.
- फायबर समृद्ध अन्न उत्पादनाचे सेवन एलडीएल पातळी कमी करण्यासाठी खूप उपयुक्त ठरू शकते. काही फायबर समृद्ध अन्न उत्पादने आहेत: संपूर्ण धान्य मध्ये - प्रक्रिया न केलेले गहू कोंडा, गहू बार्ली, तांदूळ आणि ओट ब्रान. व्हेजमध्ये - कोबी, लेडी फिंगर, बटाटा, गाजर इ. फळांमध्ये - आंबा, पेरू.
- एलडीएल पातळी कमी करण्यासाठी काही शारीरिक क्रिया आवश्यक असतात. जॉगिंग सायकलिंग आणि रोजच्या रोजच्या काही व्यायामासाठी काही व्यायामांमध्ये भाग घेण्यासाठी एखाद्याने थोडा वेळ घ्यावा. एलडीएल पातळी कमी करण्यासाठी योग देखील फायदेशीर आहे, अशी काही योगासनं उपयुक्त ठरू शकतील ती म्हणजे अर्ध मत्स्येन्द्रसन, शलभ आसन, पद्मासन आणि वज्रासन.कोलेस्टेरॉलशी लढायला देखील उपचारात्मक उपयुक्त असल्याचे सिद्ध झाले आहे त्यांच्यापैकी काहीजण स्टीम बाथ घेत आहेत (हायपरटेन्शन आणि इतर रक्ताभिसरण विकारांनी ग्रस्त असलेल्या व्यक्तीसाठी शिफारस केलेली नाही), हायड्रोथेरपी (10 मिनिटांसाठी कोल्ड हिप बाथ, दररोज दोनदा अनुसरण केल्यास जास्तीचे कोलेस्ट्रॉल कमी होते) , ओटीपोटात मडपॅक वापरल्याने पचन सुधारते आणि यकृत आणि मूत्रपिंड सक्रिय होते.
घरगुती उपचार
उच्च कोलेस्ट्रॉल रूग्णाने उच्च कोलेस्ट्रॉलवर मात करण्यासाठी ज्या घरगुती उपायांचा अभ्यास केला पाहिजे ते खाली दिले आहेत. कोणत्याही डॉक्टरांचा सल्ला घेतल्यानंतरच कोणतेही घरगुती उपचार सुरू करण्याचा सल्ला दिला.- एचडीएल रोखणारे केमिकल कंपाऊंड असल्यामुळे धूम्रपान सोडा.
- अल्कोहोलचे सेवन मध्यम पातळीवर कमी करा कारण त्याचा यकृतावर परिणाम होऊ शकतो.
- अधिक निरोगी ताजे आणि सेंद्रिय उत्पादने खा आणि जंक्स टाळा.
- आपल्या शरीरास तंदुरुस्त ठेवण्यासाठी, रोग प्रतिकारशक्ती वाढविण्यासाठी आणि चरबी वाढविण्यासाठी व्यायाम करणे आवश्यक आहे.
- संतृप्त चरबी आणि ट्रान्स फॅटमध्ये समृद्ध असलेल्या खाद्यपदार्थाचे सेवन कमी करा कारण यामुळे कोलेस्ट्रॉल आणि ट्रायग्लिसेराइडची पातळी वाढू शकते.
- आकारात रहाण्यासाठी शरीराचे वजन नियमितपणे तपासा, कारण जास्त वजन घेतल्यास कोलेस्टेरॉल जास्त होऊ शकतो आणि इतर रोग होऊ शकतात.
- योग्य आहार चार्टचे अनुसरण करा ज्यामध्ये कमी उष्मांकयुक्त भोजन असेल आणि मुख्य म्हणजे योग्य वेळी खाणे आपल्याला जेवण सोडणार नाही आणि लवकरात लवकर रात्रीचे जेवण करण्याचा प्रयत्न करा.
- सूर्यनमस्कार आणि प्राणायाम सारख्या काही योग आसनांमध्ये सामील व्हा म्हणजे तुम्हाला शरीर आणि मन सकारात्मक आणि निरोगी ठेवता येईल.
For high Cholesterol
High cholesterol is one of the most commonly found disease worldwide. The lower level of HDL-C and higher level of LDL-C cause the risk of high cholesterol. Some major reasons of high cholesterol are the lifestyle we follow, the stress, the diet we take and lack of exercise.
As per American Heart Association men should intake up to 300 mg cholesterol whereas women should restrict by 275 mg. It is always recommended to have routine checkup of cholesterol and to follow a healthy natural living to fight high cholesterol along with the doctor’s prescription.
Note: We will suggest you to consult your doctor first before going for natural treatment for better advice.
Natural Treatment
Some Natural diet you should include in your daily life are:
- Avoid cholesterol rich food such as egg, meat, bacon, beef, cheese, butter, milk.
- Vegetable oil say coconut and palm oils should be replaced with polyunsaturated fat such as sunflower, soybean and sesame oil as these can reduce the level of LDL. Olive oil and peanut oil are also good.
- Intake of fiber-rich food production can prove very helpful for lowering the LDL level. Some fiber rich food products are: in whole grains – unprocessed wheat bran, wheat barley, rice and oat bran. In veggies – cabbage, lady finger, potato, carrot etc. , in fruits – mango, guava.
- Some physical activities are necessary to lower the LDL level. One should take some time oou to indulge in few exercises such as jogging cycling and few workout sessions from their daily routine. Yoga is also beneficial for lowering LDL level, some yoga asanas that can be helpful are ardha matsyendrasana, shalabha asana, padmasana and vajrasana.
- Therapies are also proved to be helpful in fighting cholesterol some them are having steam bath (not recommended for the person who suffers from hypertension and other circulatory disorders), hydrotherapy( cold hip bath for 10 minutes, when followed twice daily can reduce excess cholesterol), applying mudpack over abdomen can improve digestion and activates liver and kidney.
Home Remedies
The home remedies that a high cholesterol patient should practice to overcome high cholesterol are mentioned below. It always advised to start any home remedies only after consulting a doctor.
Coconut Oil:
Though Coconut oil contains saturated fat but an extra virgin cold pressed coconut oil is beneficial for high cholesterol as it contains lauric acid which increases HDL cholesterol and improves the ratio of HDL and LDL.
Adding just two tablespoon of extra virgin cold pressed coconut oil in your daily life can prove to be very helpful to fight high cholesterol.
One may include a moderate amount of extra virgin cold pressed coconut oil to your favorite dish or salad or can directly have 2 tsp of it daily.
Fish Oil:
Fish oil has high nutritional value and are rich in omega-3 fatty acids which reduces the clotting, inflammation, lowers the level of triglycerides and increases HDL-C.
Taking a good quality fish oil(1000 mg) supplements or having fish such as sardines, salmon, mackerel, and tuna can reduce the level of cholesterol in our body.
Garlic:
Garlic is a very commonly used ingredient in indian dishes because of its benefits.Garlic is rich in vitamins, minerals, amino acids and organosulfur. Garlic is anti-viral, anti-bacterial, anti-fungal and helps in reducing blood pressure and improves functioning of liver thus reducing the cholesterol level.
Adding 2-3 minced garlic cloves to your dish or salad or having then raw daily can be beneficial.
Exercise:
Every individual should spare some time from their daily schedule and indulge in some work out as it is essential to keep the body fit and strong. This is advised not only to people suffering from any disease but to everyone.
Exercise helps in burning fat thus reducing the triglyceride level and increase the good cholesterol.
Green Tea:
Green tea is one of the most common drink that everyone consume as it helps in weight loss. Green tea has antioxidant properties which breaks down LDL-C and thus, contribute in reducing the level of LDL.
Steps to make green tea:
1. Pour 1 cup water in vessel
2. Add 1 tsp green tea and boil it.
3. Now strain it and add few drops of honey.
Drinking green tea daily can prove very beneficial
Flax Seed:
Flax Seed are rich in Omega-3 fatty acid which is a healthy acid and helps in lowering the level of LDL cholesterol in the body. One may directly have some flax seed or can have it in the from of a drink.
Steps to make Flax seed + Honey solution:
1. Take 1 tsp of powdered flaxseed
2. Mix it with 1 Glass of warm water or milk
3. Add few drops of honey and mix everything well and drink it immediately.
Drink this solution ones in a day.
Plant sterols:
Plant sterols looks like a cholesterol it floats through small intestine and does not allows the small intestine to absorb cholesterol thus reducing the level of LDL – cholesterol. Plant sterol are found in many fruits, nut, vegetables and grains.
Yogurt:
Yogurt are good to maintain your gut health as it contains good bacteria, thus reducing the level of LDL-C. It is always recommended to have a bowl of yogurt daily.
Chia Seeds:
Chia seeds are rich source of omega-3 fatty acids which can help in reducing the level of LDL and thus lowers the risk of heart attack or stroke.
Holy Basil:
Holy basil is nothing but Tulsi which is very commonly found in india. Tulsi has a high medicinal value in indian, it has been used to naturally treat several diseases.
Holy basil contains a compound called eugenol which help in lowering cholesterol level. One should include having holy basil oil drink for better result.
How to make Holy basil oil drink:
1. Add few drops of holy basil oil to a glass of water
2. Mix them well and consume it
This drink should be consumed twice daily for a better result
Indian Gooseberry:
Indian Gooseberry which is widely known in India as amla is used in ayurveda to treat various diseases. Amla is rich in minerals, amino acids Vitamin C and phenolic compounds. Amla works as a natural hypolipidemic agent which causes destruction of lipid concentration and which helps in fighting high cholesterol.
How to make Amla drink:
1. Take 1 tsp dried and powdered amla
2. Add it to a glass of warm water
3. Mix it well and consume it
Consume this drink daily on an empty stomach for good result.
Apple Cider Vinegar:
Apple cider vinegar are helpful in reducing the cholesterol level and triglyceride level.
It also used to treat some other diseases such as high blood pressure, respiratory infections etc.
How to make apple cider vinegar drink:
1. Take 1 tsp apple cider vinegar(preferably organic)
2. Pour it to a glass of water and mix it well
3. Consume it 2-3 times a day to increase the taste one may add fresh orange, apple, grape or any other fruit juice
Coriander seed:
Coriander seed which is known as dhaniya in India is been used in Ayurveda since decades to cure several diseases an on among them is cholesterol, coriander seeds helps in reducing the level of LDL and triglycerides.
How to make coriander drink :
1. Take 1 tsp coriander powder
2. Add it a vessel containing water
3. Now heat the water to boiling point
4. The strain it and drink it after it cools down a bit
One can add milk sugar and cinnamon powder to this and have it instead of tea.
Arjuna bark or Arjuna tea:
Arjuna bark or Arjuna tea is rich in micro nutrients such as COQ10 which improves hearts energy output, immunity, and boosts antioxidant levels. It helps in enhancing the heart pumping capacity. Apart from this it also helps in maintaining the level of triglycerides, LDL and HDL.
Including Arjuna tea into your daily routine by replacing normal tea with Arjuna tea can prove beneficial.
Diet and lifestyle changes to prevent high cholesterol.
Our daily living routine i.e. more and more consumption of processed, fatty and junk food products, stressful workspace, no exercise are major reasons of high cholesterol, so it a high time to take your health seriously. Some simple changes in your lifestyle which not only prevent you from high cholesterol but also helps you to stay fit are mentioned below.
- Quit smoking as it has a chemical compound which blocks HDL.
- Reduce the consumption of alcohol to a moderate level as it can affect the liver.
- Eat more healthy fresh and organic products and avoid junks.
- Exercise is must to keep you body fit, boost immunity and burn fat.
- Reduce the consumption of food items which are rich in saturated fat and trans fat as it can increase the level of cholesterol and triglycerides.
- Check the body weight regular to stay in shape, as overweight can lead to high cholesterol and may other diseases.
- Follow a proper diet chart which includes low calorie food and most importantly eat on proper time do not skip you meal and try to have dinner as early as possible.
- Indulge in some yoga asanas such as Surya Namaskar and Pranayama as the help to keep you body and mind positive and healthy.
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