High cholesterol can be scary, but there are some simple ways to lower it naturally. It’s a combination of diet and lifestyle choices, and it can help lower your risk for heart disease.
Eating a balanced diet with plenty of fruits and vegetables can help lower cholesterol, especially if you’re already struggling to control it. Fruits, in particular, are packed with soluble fiber, which sweeps LDL cholesterol out of the bloodstream.
Aim to eat 5 to 10 grams of soluble fiber daily, according to the National Lipid Association. Oatmeal is a top source, but you can also add other whole grains to your plate.
Avoid saturated fats in meat, dairy, and vegetable oils as much as possible. Likewise, limit trans fats, which are commonly found in fried foods and store-bought baked goods.
In this article, we are going to discuss the 9 natural ways to lower cholesterol levels.
9 Natural Ways to Lower Your Cholesterol Levels
If you’re concerned about your cholesterol, making a few changes to your diet and lifestyle can help lower it. These steps can also boost the effectiveness of medications you may be taking to reduce your cholesterol levels.
Focus On Monounsaturated Fats
If you’re looking to lower your cholesterol levels, one of the best things you can do is replace saturated fats with monounsaturated fats. You can find these fats in plant foods, such as avocados and nuts. These fats are known to lower low-density lipoprotein (LDL) cholesterol, which is the “bad” kind of cholesterol that increases your risk of heart disease. They also provide vitamin E, an essential nutrient that protects your body’s cells from damage and boosts immunity.
Use Polyunsaturated Fats
Polyunsaturated fats are a type of healthy fat that can help lower your cholesterol levels. You can also find these fats in foods like fish, nuts, and seeds. They also occur in liquid vegetable oils such as soybean, corn, canola, and sunflower oil. These fats are also found in plant-based foods, including flax seeds and walnuts. If you’re a health-conscious eater, it’s best to watch your weight and keep your polyunsaturated fat intake in moderation.
Avoid Trans Fats
Trans fats are an unhealthy type of fatty substance that increases your LDL cholesterol and lowers your HDL. They also raise your blood sugar and can increase your risk for diabetes. The best way to avoid them is to avoid foods that contain trans fats, which are listed under the ‘fat’ category on the Nutrition Facts panel of packaged food products. These include fried foods, savory snacks, and frozen pizzas.
Eat Soluble Fiber
One of the most important ways to lower your cholesterol levels is to eat more fiber. You can find this nutrient in fruits, vegetables, nuts, seeds, and whole grains. It has numerous benefits for your health, including a number of important cardiovascular and digestive functions. Soluble fiber also has links to a reduction in total and LDL cholesterol, which is a key indicator of heart disease risk.
Exercise is one of the most powerful ways to lower your cholesterol levels. Studies have shown that a regular exercise routine helps reduce your LDL cholesterol and raises your HDL. The American Heart Association recommends that people do at least 150 minutes of physical activity a week. This can include walking, jogging, and other aerobic exercises.
Maintain A Healthy Weight
A healthy weight helps you feel good, has energy, and lowers your risk of heart disease and other health problems. Losing as little as 5 to 10% of your body weight can help reduce your risk of diabetes, high blood pressure, cholesterol problems, gallbladder disease, female health disorders, and some types of cancer.
Smoking is one of the top three risk factors for heart disease, along with high cholesterol and physical inactivity. People who smoke are two to four times more likely to develop heart disease and are at twice the risk of having a stroke, according to the American Heart Association. The most well-known effect of smoking on cholesterol is that it reduces levels of high-density lipoprotein.
Use Alcohol In Moderation
Many health experts agree that if you consume alcohol in moderation, it can help lower your cholesterol levels. It also helps prevent the formation of plaques in your blood vessels that can lead to cardiovascular disease and stroke. The exact benefits of drinking moderately may depend on your lifestyle and other risk factors.
Consider Plant Sterols And Stanols
When you get enough plant sterols and stanols in your diet, they can help lower your cholesterol. You can find plant sterols and stanols naturally in some foods, including vegetable oils, grains, legumes, nuts, and seeds. They’re also available as dietary supplements. They’re a natural way to lower your cholesterol levels and help you maintain a healthy weight.
Best Supplements to Lower Your Cholesterol Levels
If you worry about your cholesterol levels, it’s important to find ways to improve them. By avoiding foods high in saturated fats and eating a healthy, plant-based diet, you can make great strides. There are also some supplements that can help lower your cholesterol naturally.
Fish oil is a supplement that contains omega-3 fatty acids, which are polyunsaturated fats that help protect against heart disease and other health conditions. It is a natural way to reduce triglycerides.
Coenzyme Q10 is a naturally occurring substance that helps convert food into energy. It also acts as an antioxidant and can prevent damage to cells. You can find it in a variety of foods, including meats and oily fish. It is also made in the body. Research suggests that taking CoQ10 can help lower cholesterol levels.
Psyllium is a type of fiber that one can take as a supplement to lower your cholesterol levels. It is a natural source of soluble fiber and can help reduce your cholesterol levels.
What Is The Healthiest Way To Lower Cholesterol?
Cholesterol is a type of fat that can build up in the walls of your blood vessels and cause heart disease. The best way to keep your cholesterol in check is to make smart dietary and lifestyle choices, including one of the best ways to track your cholesterol levels: regular monitoring and testing. By staying vigilant and regularly checking your cholesterol levels through medical screenings, you can effectively manage and address any potential issues that may arise.
Heart-healthy diets and medicines are the best ways to treat high blood pressure and high cholesterol. Treatment can include diet changes, exercise, and weight management.
A healthy eating plan that includes plenty of fruits, vegetables, and whole grains is a top recommendation from experts. Limit the amount of fat in your diet, especially saturated fat, which is found mainly in dairy products, butter, and red meat. Replace it with unsaturated fat, which comes mainly from nuts, fish, and vegetable oils.
Lowering cholesterol levels may seem like an overwhelming task, but there are simple steps you can take to help keep your heart healthy. Eating a diet rich in whole grains, fruits, vegetables, nuts, and legumes is an excellent way to lower cholesterol. You’ll also benefit from soluble fiber, found in oats, oat bran, barley, and other unrefined grains. Seeds like flax and chia are excellent sources of omega-3 fatty acids, which can also help reduce your cholesterol.
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