Heart Health: 4 Cholesterol-Busting Secrets from Ayurveda

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Did you know that the ancient Indian medical system of Ayurveda has been practicing preventative health care and disease management since more than 4,000 years ago? The wisdom of Ayurveda has helped hundreds of millions of people to achieve better health and maintain optimum physical, mental, and emotional well-being. If you’re suffering from high cholesterol, Ayurveda offers some excellent advice that can help you manage or even lower your levels of cholesterol in no time at all!

Reduce consumption of foods high in saturated fats. 

Add healthy fat to your diets like coconut and olive oil. 

Eat fresh vegetables, whole grains, and lean protein. 

Take a tablespoon of ginger mixed with hot water every day for 30 days and report any changes. 

Add pepper, cinnamon, cumin, turmeric, cardamom, fennel seeds, and dry ginger to your diet. 

Drink plenty of water and avoid deep-fried food or anything that is too greasy. 

Watch out for unhealthy eating habits such as emotional eating or comfort food binges when feeling stressed or anxious. 

Meditate regularly! A study found that subjects who took meditation classes cut their LDL cholesterol by 18%. Meditation can also be done while walking, sitting on the floor, or using a chair, it just needs to be regular and done mindfully.

How to Lower Total Cholesterol 

While your genetic makeup is largely responsible for your cholesterol levels, there are some things you can do to naturally lower total cholesterol. These four heart-healthy tips from Ayurveda have been proven to work time and time again. Some of the easiest changes you can make in your diet or lifestyle include decreasing or cutting out sugar and processed foods, increasing water intake, exercising regularly (both cardio and strength training), and doing breathing exercises such as Sudarshan Kriya, Kapalbhati Pranayam, Bahya Pranayam, etc. Combined with a regimented cholesterol management plan consisting of prescription drugs if needed and following the above tips to increase HDL, lower LDL and reduce triglycerides will lead to better results. Another effective way to decrease cholesterol levels is by eating foods that naturally help promote increased HDL and lower LDL. One good example of this would be eating more oats, which contain alpha-linoleic acid, an antioxidant known to decrease LDL while increasing HDL. Other good options include fish oil capsules, avocado oil, and garlic. By simply adding these types of ingredients to your diet on a regular basis, you can start making strides toward lowering high cholesterol. Finally, when it comes to managing high blood pressure, one tip worth noting is avoiding caffeine, which may aggravate the condition. Caffeine causes your body’s adrenal gland to release too much adrenaline, leading to an increase in blood pressure levels. So keep coffee off limits when taking blood pressure medication!


How To Lower LDL Levels

Too much LDL cholesterol can lead to clogged arteries, leading to heart attacks. The good news is that there are a number of things you can do to decrease your levels of LDL cholesterol without medication. Add more fiber to your diet, as this will help slow down digestion, which means you're not likely to produce excess cholesterol. Enjoy more Omega-3 oils by opting for more fatty fish in your diet or by taking supplements if necessary. Drink plenty of fluids and make sure to take care of yourself through stress management techniques such as yoga and meditation. Stay away from processed foods as they usually contain trans fats, which increase LDL levels, and choose instead whole grains, lean protein sources, and low-fat dairy products. Exercise regularly and maintain a healthy weight through both diet and exercise. Finally, incorporate some of the ancient secrets from Ayurvedic medicine into your routine to boost immunity, stimulate liver function and provide relief from digestive issues (such as constipation). Follow these simple steps for lowering LDL levels naturally. If you have any questions about your individual needs, consult with an Ayurvedic doctor who can customize a plan specifically for you. 



How to Lower Triglyceride Levels

It's easy to assume that the only way to lower triglycerides and LDL cholesterol levels is with medications. Luckily, there are a variety of natural alternatives that can provide the same benefits without side effects, such as Ayurvedic dietary recommendations. The ayurvedic theory believes in achieving balance through food intake and daily practices, such as meditation and yoga. Dietary habits play an important role in this balance by providing the body with the correct mix of energy and nutrients. The best diet for heart health should be rich in whole grains, vegetables, beans, and legumes; low in red meat; and light on high-fat foods like cheese, butter, or desserts. Regular practice of mild exercise will also help control blood pressure and maintain healthy cholesterol levels. There are many ways to integrate physical activity into your day, so find something you enjoy doing and get moving! If you're looking for guidance from an Ayurvedic perspective on how to work up a sweat in your morning routine, try these three quick tips: 

1) Wake up 10 minutes earlier than usual 

2) Put your shoes next to your bed 

3) Set your alarm clock five minutes earlier. You'll feel energized and ready to conquer the day! 

On top of helping to reduce LDL cholesterol and raise HDL levels, exercising releases mood-boosting chemicals in the brain called endorphins which make us happier. By practicing Ayurvedic principles we can reduce our risk factors for cardiovascular disease while improving our overall sense of well-being.



How to Lower Blood Pressure

If you're looking for a way to lower your blood pressure and want the cholesterol-lowering tricks that come with the procedure, try adding these four Ayurvedic habits into your routine. Chances are, it will start to reduce high blood pressure in no time! 

1. Have at least 3 glasses of water before each meal - Drinking plenty of water is crucial when trying to manage blood pressure levels. 

2. Eat breakfast every day - Breakfast sets up your metabolism for success and provides energy throughout the morning hours so that there's less need for unhealthy snacks or caffeine as a pick-me-up later on in the day. 

3. Drink tea instead of coffee - Caffeine can be bad for your heart health due to its effects on adrenaline, which can raise blood pressure. So if you love coffee but want to keep an eye on your heart health, switch out a few cups per week for green tea instead! 

4. Take a few minutes each night before bed to relax - Some people may find yoga helpful, while others might like something simpler like reading or watching TV. Whatever your preference, just make sure to have some form of downtime before going to sleep each night. With all of these tips combined, we hope you'll be well on your way toward achieving a healthy heart! Make sure to check back next week for more of our weekly health advice.