How To Lower Your Blood Cholesterol At Home

Cholesterol. It’s all over the health world and yet, you might not be aware by just how big an effect it can have on your wellness and way of life. Maintaining a healthy blood cholesterol level is essential to not only the endurance of your heart and cardiovascular system but also, the flow of oxygenated blood around your body and essential organs. When you have too much cholesterol in your system, your blood vessels can become inhibited and blocked by the substance and as a result, oxygen rich blood cannot properly circulate. Left unchecked, high cholesterol levels can lead to diseases such as heart attack and stroke, seriously affecting your health.

There is another way to the whole issue, however, and by changing up the foods you eat and lifestyle you follow, you can effectively lower your cholesterol level and naturally boost your health. These methods are so simple they can be carried out at home, helping you to enjoy the best health possible.


Rolled oats are packed full of healthy benefits and making them a part of your morning routine can seriously help you out in the cholesterol department. Eating two servings of oats per day can be all that it takes to reduce your body’s levels of the stuff and help you to feel more healthy. In just 6 weeks, your levels of LDL cholesterol can be reduced by as much as 5.3%, helping you find your way on the road to better health. The secret is in the beta-glucan. Packed inside the oats, the molecule absorbs LDL cholesterol, which can then be excreted by your body. Say hello to better health!

Red Wine

Does drinking red wine sound too good to be true? It’s time to believe it. Certain varieties of grapes, such as those used to make Rioja, are believed to have a significant effect on harmful cholesterol levels in the body. When individuals consume this particular type of grape, their LDL levels can decrease by as much as 9% which in terms of cholesterol is a huge amount. Drinking a glass here and there throughout the week can help to keep your health in good spirits and your cholesterol levels down. It’s time to drink to your wellbeing.


Certain varieties of tea are renowned for their cancer fighting properties but it turns out, there could be even more to the drink than meets the eye. Black tea has recently been found to be a strong defense mechanism against the buildup of LDL cholesterol in the body, helping to keep your own levels with healthy boundaries. Drinking black teas over a course of just 3 weeks can help to reduce the amounts of blood lipids in your body by as much as 10%, making it incredibly easy to nip any cholesterol issues in the bud. Having a cup at the start of the day can help you to feel healthier and give your general wellbeing a boost, too!


Packed full of flavor, garlic is a great addition to any meal time. It turns out, however, that there is more to the bulb than just great taste. By including garlic more in your cooking, you can help to give your health a serious boost. As well as keeping your cholesterol levels healthy, garlic is known to help reduce blood clots, lower your blood pressure and protect you against infections. Now there’s a whole list of great reasons to eat more of the stuff!


Want to strengthen your body and boost your health in one fell swoop? Give spinach a try! Packed full of lutein, spinach is already renowned for its healing power against the effects of macular degeneration, which the molecule helps to protect against. It turns out, however, that there might be more to lutein than meets the eye. Recent research has revealed that the molecule can help to reduce the presence of cholesterol that can cause arteries to clog, reducing your risk of heart attacks in the process. Eating a few servings of the green leaves can be all it takes to find a happier, healthier you!

What Happens When You Don’t Get Enough Fiber

Fiber – You’ve probably heard the word millions of times. Health experts continuously urge people to eat more fiber. Despite their recommendations, most adults still don’t usually get enough of it. An average adult needs about 25 grams of fiber a day. Adults currently only get about half of that amount each day. This can lead to many health problems. The following can help you see how important fiber is in your diet.

You Become Constipated

Everyone is different when it comes to bowel movements. Some people have one every day, while others have it only every two or three days. The problem is when someone goes from having daily bowel movements to only having one every few days – this is constipation.

Fiber helps you stay your regular. Since your body can’t digest fiber, it must clump to stool to get out of the body. This causes the stool to stay flexible making it easier to find its way out of the body.

Some people will suffer from hemorrhoids because of constipation. This is just another sign that they are not getting enough fiber in their diet.

To ensure you don’t have to deal with the uncomfortable and painful effects of constipation, eat a diet high in fiber every single day. In time, you will know whether you’re getting enough based on your bowel movements.

You Feel Hungry

Have you ever had a meal and then a few minutes later feel hungry? It’s likely because you didn’t eat enough fiber.

When you eat fiber, it swells up in your stomach. This takes up much more space than foods that do not contain it. This will keep you satiated for longer, since it takes longer to digest fiber.

You Increase Your Risk for Heart Disease

Heart disease is one of the leading causes of death in the United States. For many people, it’s because they don’t eat enough fiber.

Fiber helps you keep your cholesterol in check. Experts say that it’s because cholesterol sticks to fiber since it doesn’t break down in the body. When you have a bowel movement, the cholesterol leaves the body along with the fiber.

Since people who eat a lot of fiber are at lower risk for high cholesterol, their chances of heart disease are also decreased. What’s even better is that most people who get enough fiber also maintain a healthy weight. This further protects their heart.

Your Blood Sugar Levels Spike

Any sharp rises in sugar levels often result in a crash. That crash is what makes you feel so sluggish later in the day.

Foods high in carbohydrates are mostly to blame for sugar spikes. It’s important to stay away from them as much as possible.

Getting more fiber in your diet will help you stabilize your body’s sugar levels. This way you can feel alert and energized throughout the day.

What’s even more important to know is that fiber can not only help people suffering from diabetes, but it can prevent it as well. If your sugar levels remain constant, you’ll be less likely to end up with diabetes later in life.

How to Get More Fiber in Your Diet

It’s not too hard to get enough fiber in your diet. Raspberries have a lot of fiber with 8 grams in just one cup. You can add raspberries to yogurt, in a smoothie, or just eat them as they are because they are great for a sweet treat.

Oranges are another great fiber food. Not only that, they are loaded with vitamin C, which can keep you healthy. You can also add oranges to a salad, eat them alone, or squeeze yourself some fresh orange juice.

For all of the nut lovers out there, almonds can help you get the fiber you need. It also has magnesium, which is important in moving stool through your intestines. Almonds are great alone, in salads, or choose almond flour next time you’re baking.

One cup of beans has a whopping 15 grams of fiber for black ones. You can throw beans in just about anything or eat them right from a bowl. If you don’t like black, eat other types of beans because they all have a good amount of fiber in them.

Start making changes to your diet to ensure you get enough fiber. It’ll make you feel good AND protect your health.