Many people get scared when they hear that cholesterol levels in the blood are high. There are also those who think that it can only be reduced by doing heavy gym workouts. But scientifically speaking, 80 percent of the cholesterol in our body is produced by the liver. Only the remaining 20 percent is obtained through food. Therefore, without going to the gym, it is possible to reduce bad cholesterol (LDL) and increase good cholesterol (HDL) through some simple lifestyle changes and diet. Here are the 5 main scientific reasons behind this:
Soluble Fiber Mechanism: The simplest way to reduce cholesterol without going to the gym is to include soluble fiber in your diet. Oats, chickpeas, apples, and fenugreek are rich in such fibers. These fibers bind to cholesterol in the digestive tract, preventing the body from absorbing it into the blood and helping to eliminate it through stool.
Flavonoids and Antioxidants (Antioxidant Effect): When bad cholesterol (LDL) in the blood undergoes oxidation, it accumulates in the blood vessels and causes heart attacks. The powerful antioxidants present in ginger, garlic, green tea and gooseberry prevent LDL cholesterol from oxidizing. This helps prevent the accumulation of fat in the arteries (atherosclerosis).
Avoid trans fats and refined carbohydrates: Bakery sweets, chips and repeatedly heated oil contain deadly trans fats. When these are avoided, the liver will stop producing excess cholesterol on its own. Also, reducing refined carbohydrates like flour and sugar can prevent the formation of triglycerides in the liver.
Simple housework and walking (NEAT – Non-Exercise Activity Thermogenesis): Those who do not go to the gym and do heavy weight lifting can reduce cholesterol by walking lightly for 30 minutes every day or doing housework. When body movements increase, the level of good cholesterol (HDL), which carries bad cholesterol in the blood back to the liver and purifies it, will naturally increase.
Mental stress and good sleep (Stress & Cortisol Control): Chronic mental stress increases the hormone ‘cortisol’ in the body. This forces the liver to produce more cholesterol. When you sleep well for 7-8 hours every day and reduce stress, the hormone levels will be correct and cholesterol will naturally decrease.