what is bad cholesterol ?
Bad Cholesterol is a waxy substance that is essential for the production of hormones and cells in the body. However, having too much of it can lead to various health problems, such as high blood pressure, heart disease, and stroke.
There are two main types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is also known as the bad cholesterol , as it can accumulate in the walls of the blood vessels and form plaques that narrow and block the arteries. HDL is also known as the “good” cholesterol, as it can help remove excess LDL from the blood and prevent plaque formation.
The levels of both LDL and HDL should be balanced and within the normal range for optimal health. According to the American Heart Association, the ideal levels of cholesterol are¹:
– Total cholesterol: less than 200 mg/dL
– LDL(Bad cholesterol): less than 100 mg/dL
– HDL cholesterol: 60 mg/dL or higher
– Triglycerides: less than 150 mg/dL
If your bad cholesterol levels are higher than the recommended values, you may need to make some lifestyle changes to lower them and reduce your risk of cardiovascular complications. Some of the factors that can influence your cholesterol levels are²:
– Diet: Eating foods that are high in saturated fat, trans fat, cholesterol, and sodium can raise your LDL(bad cholesterol) levels and lower your HDL levels. On the other hand, eating foods that are rich in fiber, antioxidants, omega-3 fatty acids, and plant sterols can lower your LDL(bad cholesterol) levels and raise your HDL levels.
– Physical activity: Being physically active can help you maintain a healthy weight, lower your blood pressure, and improve your blood circulation. It can also help you increase your HDL levels and decrease your LDL(bad cholesterol) levels.
– Smoking: Smoking can damage the lining of your blood vessels and increase the risk of plaque formation. It can also lower your HDL levels and raise your LDL (bad cholesterol)levels.
– Genetics: Some people may have a genetic predisposition to high cholesterol levels, due to inherited conditions such as familial hypercholesterolemia. In such cases, medication may be necessary to control the cholesterol levels.
In addition to these factors, there are some natural remedies that can help you lower your cholesterol levels and improve your heart health. These include drinking certain beverages in the morning that can provide you with beneficial nutrients and compounds that can modulate your cholesterol metabolism and prevent oxidative stress. Here are some of the best morning drinks to naturally decrease your bad cholesterol levels:
Green tea
Green tea is one of the most popular and healthy beverages in the world. It contains catechins and other antioxidant compounds that can help lower your LDL and total cholesterol levels³. It can also protect your blood vessels from inflammation and damage caused by free radicals
To prepare green tea, you need to brew the tea leaves in hot water for about 3 to 5 minutes, depending on your preference. You can add some lemon juice and honey for extra flavor and health benefits. You can drink up to 3 cups of green tea per day to enjoy its cholesterol-lowering effects.
Berry Smoothie
Berries are delicious fruits that are loaded with antioxidants, fiber, and vitamin C. They can help lower your LDL and total cholesterol levels by preventing the absorption of cholesterol in the intestines and enhancing its excretion in the bile. They can also improve your blood sugar levels and reduce inflammation.
To make a berry smoothie, you need to blend some fresh or frozen berries with some yogurt or milk in a blender. You can use any berries you like, such as strawberries, blueberries, blackberries, or raspberries. You can also add some banana, oats, or nuts for extra texture and nutrition. You can drink a glass of berry smoothie in the morning to start your day with a burst of antioxidants and fiber.
Turmeric Golden Milk
Turmeric is a spice that has been used for centuries in Ayurvedic medicine for its anti-inflammatory, antioxidant, and antibacterial properties. It contains a compound called curcumin, which can help lower your LDL and total cholesterol levels by inhibiting the synthesis of cholesterol in the liver and increasing its excretion in the bile. It can also prevent the oxidation of LDL and the formation of plaques in the arteries.
To make turmeric golden milk, you need to heat some plant-based milk, such as almond, soy, or oat milk, in a saucepan over low-medium heat. Then, you need to add some turmeric powder, black pepper, cinnamon, and honey and stir well. Black pepper can enhance the absorption of curcumin in the body, while cinnamon and honey can add some sweetness and flavor. You can drink a cup of turmeric golden milk in the morning to boost your immunity and lower your cholesterol levels.
Tomato Juice
Tomato is a fruit that is rich in lycopene, a carotenoid pigment that gives tomatoes their red color. Lycopene can help lower your LDL and total cholesterol levels by reducing the production of cholesterol in the liver and increasing its removal from the blood. It can also protect your blood vessels from oxidative stress and inflammation.
To make tomato juice, you need to blend some fresh or canned tomatoes with some water and salt in a blender. You can also add some lemon juice, garlic, or herbs for extra flavor and health benefits. You can drink a glass of tomato juice in the morning to get a dose of lycopene and vitamin C.
Soy milk
Soy milk is a plant-based milk that is made from soybeans. It is a good source of protein, calcium, and isoflavones, which are phytoestrogens that can mimic the effects of estrogen in the body. Isoflavones can help lower your LDL and total cholesterol levels by modulating the expression of genes involved in cholesterol metabolism and reducing the absorption of cholesterol in the intestines. They can also improve your blood pressure and endothelial function.
To make soy milk, you need to soak some soybeans in water overnight and then blend them with some water in a blender. Then, you need to strain the mixture through a cheesecloth or a nut milk bag and boil the resulting liquid in a pot over medium-high heat. You can add some sugar, vanilla, or other flavorings to your soy milk if you like. You can drink a cup of soy milk in the morning to get some plant-based protein and isoflavones.
Oat Water
Oat is a cereal grain that is high in fiber, especially beta-glucan, which is a soluble fiber that can form a gel-like substance in the stomach and intestines. Beta-glucan can help lower your LDL and total cholesterol levels by binding to bile acids and preventing them from being reabsorbed into the blood. It can also lower your blood sugar levels and increase your satiety.
To make oat water, you need to soak some oats in water for about 8 hours or overnight and then blend them with some water in a blender. Then, you need to strain the mixture through a cheesecloth or a nut milk bag and refrigerate the resulting liquid. You can add some honey, cinnamon, or other flavorings to your oat water if you like. You can drink a glass of oat water in the morning to get some fiber and beta-glucan.
Plant-Based Milk
If you are lactose intolerant or vegan, you may want to avoid cow’s milk, as it can contain saturated fat, cholesterol, and hormones that can raise your LDL and total cholesterol levels. Instead, you can opt for plant-based milk, such as almond, coconut, rice, or hemp milk, which are cholesterol-free and low in saturated fat. They can also provide you with some vitamins, minerals, and antioxidants that can benefit your health.
To make plant-based milk, you need to soak some nuts, seeds, or grains in water for about 8 hours or overnight and then blend them with some water in a blender. Then, you need to strain the mixture through a cheesecloth or a nut milk bag and refrigerate the resulting liquid. You can add some sugar, vanilla, or other flavorings to your plant-based milk if you like. You can drink a cup of plant-based milk in the morning to get some plant-based calcium and healthy fats.
Conclusion
Drinking these morning drinks can help you decrease your bad cholesterol levels naturally and improve your heart health. However, they are not a substitute for a balanced diet and regular exercise, which are the main pillars of a healthy lifestyle. You should also consult your doctor before making any changes to your diet or medication, especially if you have any medical conditions or allergies. Remember, moderation is the key to enjoying these drinks and their benefits.
