Our bodies need a certain amount of cholesterol, but if it becomes too much, it could lead to plaque and clogging of arteries, elevating your risk of heart disease. There are three components: LDL – low-density lipoproteins, also known as ‘bad’ cholesterol, HDL – high-density lipoprotein, or ‘good’ cholesterol, and triglycerides. You need to maintain your cholesterol levels within these ranges:

  • Total cholesterol level – Less than 200 mg/dl
  • LDL –  Less than 100 mg/dl; 100-129 mg/dl is close to the optimal
  • HDL – above 60mg/dl
  • Triglycerides – less than 150 mg/dl

If your cholesterol levels are not within these ranges, you need to work at getting there quickly. The ways to reduce cholesterol involve diet change, exercise, and superfood powder supplements.

  1. Get Moving: 30 – 60 minutes of working out every day will help you burn fat quicker. Aerobics, weight training, swimming and yoga can help keep fat from building up.
  2. Eat more whole grains: Switch to whole wheat or multigrain bread, wheat pasta, whole-grain cereals and so on, instead of the refined ‘white’ flour based breads, pastas and cereals. Oats, barley, quinoa, and brown rice are great choices.
  3. Let freshness reign: Make sure you eat plenty of fresh fruit and veggies, like apples, grapes, citric fruits, aubergene, sweet potato, okra, and so on.
  4. Pile up on beans and legumes: All kinds of beans and legumes like garbanzo, chickpeas, cowpea, lentils, kidney beans, and so on – basically plant based protein – are great for bringing down your cholesterol levels.
  5. Get fibrous: Oatmeal, psyllium husks, potatoes, apples, mangoes, raspberries, flax seeds and other produce that contains fiber, is a must-have. Fiber dissolves in water to produce a gel-like substance that help lower cholesterol as well as sugar levels.
  6. Cut back on the meat: Beef, pork, and lamb – the red meats – are high in fat, and can cause your cholesterol levels to rise. Keep it to a minimum, and switch to lean white meats instead.
  7. Something fishy: Eat oily fish to get your dose of healthy Omega-3 fatty acids, which elevate your ‘good’ cholesterol  – HDL, and help reduce LDL.
  8. Monounsaturated Fats: You need these to raise your HDL; you can get it in avocado, coconut, olives and olive oil, and nuts like almonds, walnuts, pecans, Brazil nuts and macadamia nuts.
  9. Use a good nutritional supplement: organic Ashwagandha capsules from Warrior Strong Wellness can help regulate your cholesterol levels. It is a pure product free from any additives or allergens. Ashwagandha is an ancient medicinal herb with many health benefits.