How to Lower Cholesterol Naturally and Safely
Cholesterol is a form of lipid or fat in your blood. It is essential in the production of hormones, vitamin D, and bile acids that facilitate the digestion of fats; however, high levels of cholesterol in your blood can increase your risk of developing heart disease, stroke, and other cardiovascular conditions. The good news is that you control and lower cholesterol levels naturally by making some lifestyle changes. How to Lower Cholesterol Naturally and Safely
This article is going to take you through easy science-backed strategies that you can use without medication to cut down your cholesterol levels, mostly on dietary, exercise, stress control, and others.
Understanding Cholesterol and Types
Before proceeding about how to cut down cholesterol levels, one first needs to understand what cholesterol is as well as two major types:
Low-Density Lipoprotein (LDL) Cholesterol: Sometimes called “bad” cholesterol, LDL carries cholesterol out of the liver to cells. Too much LDL in the blood can also deposit onto the walls of blood vessels causing plaque buildup which in turn causes atherosclerosis, or narrowing and hardening of the arteries, and puts one at risk for heart disease.
High-density lipoprotein cholesterol: sometimes referred to as “good” cholesterol, HDL cholesterol takes excess cholesterol out of your blood and delivers it to your liver for removal or recycling. The higher the HDL level, the lower the risk for heart disease.
Triglycerides are not cholesterol but another fat in the blood. When elevated, they can increase the risk for cardiovascular disease.
A healthy cholesterol profile is characterized by low LDL cholesterol, high HDL cholesterol, and normal triglycerides. A normal cholesterol profile can be achieved by implementing a number of natural strategies where the cholesterol levels are out of balance.
- Adopt a Heart-Healthy Diet
Diet is also very important for cholesterol control. The diet rich in fiber, healthy fats, and plant foods lowers the level of bad cholesterol, LDL, and raises the level of good cholesterol, HDL. Here’s how to make smart food choices:
Increase Soluble Fiber
Soluble fiber can lower LDL cholesterol by binding cholesterol molecules and taking them out of the bloodstream. Foods high in soluble fiber are:
- Oats and barley: These contain whole grains, which make them high in soluble fiber. It is associated with reducing cholesterol levels.
- Legumes: These include beans, lentils, and peas, which are very rich in fiber that might also lower LDL.
- Fruits and vegetables: These are apples, pears, citrus fruits, carrots, and Brussels sprouts that contain a good source of fiber and antioxidants.
- Flaxseeds: Small seeds that contain much fiber and omega-3 fatty acids that support heart health.
- Healthy Fats: Not all fats are bad, in that while trans and saturated fats increase LDL, a number of good fats come from plant foods in the diet, those which lower cholesterol.
Avocados These are high in monounsaturated fats, lowering the LDL and thereby increasing the HDL.
Olive oil Even though only the extra virgin helps to enhance any improvement on the cholesterol balancing on account of a rich storehouse of monounsaturated fats.
- Nuts and seeds: Almonds, walnuts, and chia seeds contain heart-healthy fats, which lower the level of LDL.
- Fatty fish: Omega-3 fatty acids from fatty fish, like salmon, mackerel, and sardines, help lower triglycerides and have been excellent for general heart health.
Avoid Trans Fats and Limit Saturated Fats
Most processed or baked, fried items contain trans fats, thus increasing LDL cholesterol, which is to be avoided. Saturated fats should include red meat, butter, or full-fat dairy items in limited proportions. Include a lot of lean proteins, plant-based sources, and low-fat dairy to get your cholesterol right.
Reduce Cholesterol-Containing Foods
High dietary cholesterol levels from food like organ meats, shellfish, and full-fat dairy increase blood cholesterol levels. Although the reduction of dietary cholesterol intake does not significantly alter the blood cholesterol level in others, it benefits overall heart health in other ways.
- Increase Physical Activity
The best way to raise HDL and lower LDL cholesterol is through regular exercise. Most days of the week, at least 30 minutes of moderate-intensity exercise are recommended. Here’s how it works:
- Aerobic exercises: Activities like walking, jogging, cycling, and swimming help in increasing HDL, reducing LDL cholesterol, and decreasing triglycerides. Aerobic exercises must be performed for at least 150 minutes per week.
- Strength training: Weight lifting or resistance exercises tend to increase your muscle mass, and that in turn raises your metabolism to improve cholesterol regulation.
- Interval training: High-intensity interval training tends to improve your cholesterol profile as well as the cardiovascular fitness because it involves doing intense activity in alternate with rest periods.
- Maintain your ideal weight.
Being obese or overweight is associated with higher levels of LDL cholesterol and triglycerides. Losing even just a few extra pounds will also help your cholesterol numbers. To start and then keep at a healthy weight:
- Dine on high amounts of whole foods, including lean protein sources, healthy fats, and liberal amounts of fruits and vegetables.
- Pay attention to portion sizes and avoid over-eating and having too many excess calories.
- Be physically active by working out regularly in order to contribute to weight loss and healthy metabolism.
- Lower Alcohol Intake
Alcohol consumption above moderation may contribute to high levels of triglycerides and blood pressure, hence risks associated with heart diseases. Limit your alcohol if you drink at all. According to the American Heart Association, moderate drinking means:
- One drink a day for women
- Two drinks a day for men
A “drink” is:
- 12 ounces of beer
- 5 ounces of wine
- 1.5 ounces of distilled spirits (such as vodka, whiskey)
- Quit Smoking
Smoking is one of the major causes of heart disease. Smoking reduces HDL cholesterol and can damage blood vessels, making it easier for cholesterol to build up in the walls of your arteries. Quitting smoking can:
- Raise HDL cholesterol
- Improve blood flow
- Reduce your risk of heart disease and stroke
If you smoke, quit smoking through counseling, use of nicotine replacement therapy, or taking medications according to your doctor’s prescription.
- Healthy Ways to Manage Stress
Chronic stress can damage your cholesterol, especially by raising the levels of LDL cholesterol and triglycerides. Stress will also make you seek unhealthy ways of coping like overeating, smoking, and alcohol consumption. All these actions will contribute to high cholesterol. Manage stress through:
- Practice relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation.
- Practice mindfulness techniques that keep you in the present to reduce anxiety.
- Ensure you have enough sleep at night, approximately 7 to 9 hours for most adults, so your body can recover from stress.
- Hobbies, exercise, and spending time with loved ones can lift your mood and reduce stress.
- Consider Natural Supplements
Many natural supplements have been shown to lower cholesterol, but be sure to talk with your health care provider-first, especially if you’re already taking prescription medications. Among the most extensively researched supplements are these:
- Plant sterols and stanols: These compounds, found in fortified foods and some supplements, block absorption of cholesterol by the intestine, reducing LDL cholesterol.
- Omega-3 fatty acids: Omega-3 supplements from fish oil or algae-based sources can reduce triglycerides and improve cholesterol ratios.
- Red yeast rice: This fermented rice product contains compounds similar to statin medications and may help lower cholesterol. Its use should be monitored by a healthcare provider.
- Garlic: Some studies indicate that garlic may help lower LDL cholesterol and improve heart health when taken regularly.
How to Lower Cholesterol Naturally and Safely
Lowering cholesterol levels is quite possible by proper diet choices, exercise, and lifestyle modifications. Healthy eating habits, more physical activity, healthy weight, less stress, no smoking, and alcohol intake within limits are ways through which one can successfully reduce cholesterol levels and minimize the risks of heart disease.
So remember, change your diet and exercise pattern but would be great to do that with consultation with a medical doctor if you have certain medications or health conditions, then with time and continuous efforts, one can better his or her cholesterol profile and oneself.
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