Natural way to lower cholesterol is a topic that many people are interested in, especially those who want to avoid the side effects of medication or surgery. Cholesterol is a type of fat that circulates in your blood and helps your body perform various functions.
However, too much cholesterol can lead to plaque buildup in your arteries, which can increase your risk of heart disease and stroke.
Fortunately, there are some natural ways to lower your cholesterol levels without resorting to drugs or invasive procedures. In this article, we will share with you seven easy steps that you can follow to lower your cholesterol naturally and improve your overall health.
Natural way to lower cholesterol is a topic that many people are interested in, especially those who want to avoid the side effects of medication or surgery. Cholesterol is a type of fat that circulates in your blood and helps your body perform various functions.
However, too much cholesterol can lead to plaque buildup in your arteries, which can increase your risk of heart disease and stroke. If you want to learn more about cholesterol and how it affects your health, you can visit the American Heart Association website.
Cholesterol is a common problem that becomes the leading cause of death in over 80 percent of the people because of heart disease. High cholesterol causes heart problems, and if left without treatment, can cause a fatal death. (Read about 9 Leading causes of heart disease).
The LDL cholesterol is bad cholesterol can put someone at greater risk exposed to heart disease, kidney failure and blockage of blood vessels. Too much cholesterol in the wrong place in the body can cause problems. Cholesterol is not soluble in water and it flows into the flow of blood into the body.
The body needs cholesterol every day, but that doesn’t mean you’ll have fast food every day. Here are some healthy alternative ways on how to lower cholesterol levels quickly with the natural way, The natural way to lower cholesterol.
How to Lower Cholesterol Naturally
Step 1: Eat a Healthy Diet
One of the most important steps to lower your cholesterol naturally is to eat a healthy diet that is low in saturated fat, trans fat, and cholesterol.
These types of fat can raise your LDL (bad) cholesterol and lower your HDL (good) cholesterol, which can worsen your cardiovascular health. Instead, you should focus on eating more foods that are rich in fiber, antioxidants, and omega-3 fatty acids, such as fruits, vegetables, whole grains, nuts, seeds, fish, and olive oil.
Omega-3 fatty acids are a type of polyunsaturated fat healthy to help lower bad cholesterol levels. They are found in fatty fish such as salmon, mackerel, herring and tuna. Omega-3 fatty acids are also found in shrimp and fish oil supplements.
Dressing of olive oil contains monounsaturated fat, which reduces LDL cholesterol found in people suffering from metabolic syndrome or diabetes. Use olive oil for salad dressings or for cuisine dishes are healthier alternatives to lower your cholesterol levels.
These foods can help lower your LDL cholesterol and increase your HDL cholesterol, as well as protect your blood vessels from inflammation and damage.
Some examples of foods that can lower your cholesterol naturally are:
Oat
Oats contain a type of soluble fiber called beta-glucan, which can bind to cholesterol in your intestines and prevent it from being absorbed into your bloodstream. Studies have shown that eating oats can lower your LDL cholesterol by 5% to 10%.
Oatmeal has huge health benefits. This enriched with soluble fiber, beta glucan and reduce LDL cholesterol by up to 12 to 24 percent. Start eating a bowl of oatmeal for breakfast in order to reduce Your bad cholesterol quickly.
Beans
Beans are another great source of soluble fiber, as well as protein, minerals, and phytochemicals. Beans can lower your LDL cholesterol by 5% to 6%, and also help regulate your blood sugar and blood pressure.
Nuts
Nuts are high in unsaturated fats, fiber, plant sterols, and antioxidants, which can all help lower your cholesterol levels. Eating a handful of nuts (about 30 grams) per day can lower your LDL cholesterol by 5% to 10%, and also reduce your risk of heart disease and diabetes.
Garlic
Garlic is a natural antibiotic and anti-inflammatory agent that can lower your cholesterol levels by inhibiting the production of cholesterol in your liver. Eating one or two cloves of garlic per day can lower your LDL cholesterol by 10% to 15%, and also improve your immune system and blood circulation.
Berries
Berries are rich in anthocyanins, a type of flavonoid that can lower your cholesterol levels by increasing the expression of LDL receptors in your liver. This means that more LDL cholesterol can be removed from your blood and excreted from your body.
Eating one cup of berries per day can lower your LDL cholesterol by 5% to 10%, and also provide you with other health benefits such as anti-aging, anti-cancer, and anti-inflammatory effects.
Drinking Orange Juice.
Drinking two glasses of orange juice in the morning is one of the best ways to lower your bad cholesterol quickly. Fresh orange juice ready to help maintain healthy blood flow in the body. Try to avoid sugar, substitute a little honey is a healthy alternative to sugar.
Eat small amounts
A study conducted revealed that people who eat small portions, six or seven times a day, showed a decrease in cholesterol. Eating small meals reduces the risk of coronary heart disease nearly 10-20 percent.
Whole wheat bread.
Switch to whole wheat bread instead of white bread as it will help increase HDL levels. Whole wheat bread, will give you enough dietary fiber to fight cardiovascular disease. Include red rice and whole wheat pasta, which is full of dietary fiber to increase Your good cholesterol.
Cinnamon.
People who suffer from type 2 diabetes could lower cholesterol levels by having a 6 g of cinnamon per day. This versatile seasoning can be added in curries, desserts, and even rice preparations. Cinnamon lowers bad cholesterol quickly and will increase the weight. (Read about the benefits of cinnamon and honey for health)
Grapefruit.
People who suffer from high cholesterol levels can eat grapefruits. They contain soluble fiber and is very rich in pectin which is a component of cholesterol-lowering. You can also consume berries and apples so that your high cholesterol levels under control.
Replace Sugar With Honey.
Honey is a natural cholesterol-lowering component that prevent heart disease and stroke. Consume honey is a healthier alternative to sugar because it will lower your cholesterol levels significantly. You can use honey in smoothies, desserts and fruit juices.
Step 2: Exercise Regularly
Another natural way to lower your cholesterol levels is to exercise regularly. Exercise can help you lose weight, lower your blood pressure, and improve your insulin sensitivity, which can all contribute to lowering your cholesterol levels.
Exercise can also increase your HDL cholesterol, which can help remove excess LDL cholesterol from your blood and prevent plaque formation in your arteries.
In the pursuit of a healthy heart, the American Heart Association (AHA) sets forth clear guidelines for physical activity. According to their recommendations, individuals should aim for a minimum of 150 minutes of moderate-intensity aerobic exercise per week.
Alternatively, they can opt for 75 minutes of vigorous-intensity aerobic exercise. This regimen can be further customized by combining both types of activities to suit individual preferences and schedules.
Moderate-intensity exercises include brisk walking, cycling, or swimming, where you can still hold a conversation but feel an increase in heart rate and breathing.
On the other hand, vigorous-intensity exercises such as running, fast cycling, or high-intensity interval training (HIIT) push your heart rate significantly higher, requiring more effort and causing you to break a sweat.
By adhering to these recommendations, individuals can significantly reduce their risk of cardiovascular diseases, such as heart attacks and strokes.
Regular aerobic exercise strengthens the heart muscle, improves blood circulation, and helps control blood pressure and cholesterol levels. Additionally, it plays a crucial role in managing weight, reducing stress, and boosting overall mood and energy levels.
Remember, consistency is key when it comes to reaping the benefits of physical activity. Whether you prefer brisk walks in the park, intense cycling sessions, or a mix of both, finding activities you enjoy ensures that you’ll stick with your exercise routine for the long haul.
Prioritize your heart health by incorporating these AHA guidelines into your weekly routine, and watch as your vitality and well-being soar. Your heart will thank you for it!
Walking
Walking is a simple and effective way to lower your cholesterol levels, as well as improve your mood and mental health. Walking can burn calories, strengthen your heart and lungs, and lower your blood pressure and blood sugar. Walking for 30 minutes per day can lower your LDL cholesterol by 5% to 10%, and increase your HDL cholesterol by 5% to 15%.
Cycling
Cycling is another low-impact and enjoyable way to lower your cholesterol levels, as well as improve your cardiovascular and respiratory fitness. Cycling can also tone your muscles, especially your legs and glutes, and improve your balance and coordination.
Cycling for 30 minutes per day can lower your LDL cholesterol by 10% to 15%, and increase your HDL cholesterol by 10% to 20%.
Swimming
Swimming is a great way to lower your cholesterol levels, as well as improve your endurance and flexibility. Swimming can work your whole body, especially your arms and core, and also relieve stress and tension. Swimming for 30 minutes per day can lower your LDL cholesterol by 10% to 20%, and increase your HDL cholesterol by 15% to 25%.
Running
Running is a high-intensity and challenging way to lower your cholesterol levels, as well as improve your aerobic and anaerobic capacity. Running can also boost your metabolism, burn fat, and release endorphins, which can make you feel happy and energetic.
Running for 30 minutes per day can lower your LDL cholesterol by 15% to 25%, and increase your HDL cholesterol by 20% to 30%.
Step 3: Quit Smoking
If you are a smoker, one of the best things you can do to lower your cholesterol levels is to quit smoking. Smoking can damage your blood vessels, increase your blood pressure, and reduce your HDL cholesterol, which can all increase your risk of heart disease and stroke.
Smoking can also interfere with the effectiveness of cholesterol-lowering medications, such as statins, and make them less safe to use.
Quitting smoking can have immediate and long-term benefits for your cholesterol levels and your overall health.
According to the American Lung Association, within 20 minutes of quitting smoking, your blood pressure and heart rate will drop; within 12 hours, your carbon monoxide level will return to normal; within 2 weeks to 3 months, your circulation and lung function will improve; within 1 year, your risk of coronary heart disease will be cut in half; and within 5 years, your risk of stroke will be reduced to that of a nonsmoker.
Quitting smoking can be hard, but there are many resources and strategies that can help you succeed.
You can consult your doctor for advice and medication, join a support group or a quit-smoking program, use nicotine replacement products or other aids, and avoid triggers and temptations. You can also reward yourself for your progress and celebrate your achievements.
Step 4: Manage Your Stress
Stress can have a negative impact on your cholesterol levels and your heart health. Stress can cause your body to release hormones, such as cortisol and adrenaline, which can raise your blood pressure, blood sugar, and cholesterol levels.
Stress can also make you more likely to engage in unhealthy behaviors, such as overeating, drinking, smoking, or skipping exercise, which can further worsen your cholesterol levels.
Managing your stress can help you lower your cholesterol levels and improve your well-being. There are many ways to cope with stress, such as:
Meditation
Meditation is a practice that involves focusing your attention on your breath, a word, a sound, or an object, and letting go of distracting thoughts and emotions. Meditation can help you relax, calm your mind, and lower your blood pressure and cholesterol levels.
Studies have shown that meditation can lower your LDL cholesterol by 10% to 20%, and increase your HDL cholesterol by 10% to 15%.
Yoga
Yoga is a form of exercise that combines physical poses, breathing techniques, and mental focus. Yoga can help you stretch your muscles, improve your posture, and balance your energy.
Yoga can also help you reduce stress, lower your blood pressure and cholesterol levels, and enhance your mood and self-esteem. Studies have shown that yoga can lower your LDL cholesterol by 10% to 15%, and increase your HDL cholesterol by 10% to 20%.
Music
Music is a powerful tool that can influence your emotions, thoughts, and behaviors. Music can help you relax, uplift your spirit, and distract you from your worries. Music can also help you lower your blood pressure and cholesterol levels, and improve your cardiovascular health.
Studies have shown that listening to music can lower your LDL cholesterol by 5% to 10%, and increase your HDL cholesterol by 5% to 10%.
Laughter
Laughter is a natural and effective way to cope with stress, as well as improve your physical and mental health. Laughter can help you release tension, boost your immune system, and stimulate your circulation.
Laughter can also help you lower your blood pressure and cholesterol levels, and protect your heart from damage. Studies have shown that laughing can lower your LDL cholesterol by 5% to 10%, and increase your HDL cholesterol by 5% to 15%.
Step 5: Drink Moderately
Drinking alcohol can have both positive and negative effects on your cholesterol levels and your heart health. On one hand, drinking moderately can increase your HDL cholesterol, which can help remove excess LDL cholesterol from your blood and prevent plaque formation in your arteries.
On the other hand, drinking excessively can raise your triglycerides, which are another type of fat that can increase your risk of heart disease and stroke. Drinking too much can also damage your liver, which is responsible for producing and regulating cholesterol in your body.
The key to drinking alcohol is to drink moderately and responsibly. The American Heart Association defines moderate drinking as no more than one drink per day for women and two drinks per day for men.
One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. You should also avoid binge drinking, which is defined as consuming four or more drinks within two hours for women and five or more drinks within two hours for men.
Drinking moderately can lower your LDL cholesterol by 5% to 10%, and increase your HDL cholesterol by 10% to 15%. However, drinking excessively can raise your LDL cholesterol by 10% to 20%, and lower your HDL cholesterol by 10% to 20%. Therefore, you should limit your alcohol intake and drink only for enjoyment, not for stress relief or health benefits.
Step 6: Take Natural Supplements
Another natural way to lower your cholesterol levels is to take some natural supplements that can support your diet and lifestyle changes. Natural supplements are products that contain ingredients derived from plants, animals, minerals, or microorganisms, and are intended to enhance your health and well-being.
However, not all natural supplements are safe or effective, and some may interact with your medications or cause adverse effects. Therefore, you should always consult your doctor before taking any natural supplements, and follow the dosage and directions carefully.
Some examples of natural supplements that can lower your cholesterol levels are:
Red yeast rice
Red yeast rice is a traditional Chinese medicine that is made by fermenting rice with a type of yeast called Monascus purpureus. Red yeast rice contains a substance called monacolin K, which is identical to the active ingredient in a cholesterol-lowering drug called lovastatin.
Red yeast rice can lower your LDL cholesterol by 10% to 30%, and also lower your triglycerides and blood pressure. However, red yeast rice may also cause side effects such as muscle pain, liver damage, and kidney failure, and may interact with other cholesterol-lowering drugs. Therefore, you should use red yeast rice with caution and under medical supervision.
Psyllium
Psyllium is a type of soluble fiber that is derived from the seeds of a plant called Plantago ovata. Psyllium can lower your cholesterol levels by forming a gel-like substance in your intestines, which can bind to cholesterol and bile acids and prevent them from being absorbed into your bloodstream.
Psyllium can lower your LDL cholesterol by 5% to 15%, and also lower your blood sugar and blood pressure. However, psyllium may also cause side effects such as gas, bloating, cramps, and allergic reactions, and may interfere with the absorption of some medications.
Therefore, you should take psyllium with plenty of water and at least two hours before or after taking any medications.
Fish oil
Fish oil is a rich source of omega-3 fatty acids, which are essential for your brain, heart, and immune system. Fish oil can lower your cholesterol levels by reducing the production of triglycerides in your liver, increasing the clearance of LDL cholesterol from your blood, and raising the levels of HDL cholesterol.
Fish oil can lower your triglycerides by 10% to 30%, and increase your HDL cholesterol by 5% to 10%. However, fish oil may also cause side effects such as bleeding, bruising, fishy breath, and digestive problems, and may interact with blood thinners and other medications. Therefore, you should take fish oil with food and under medical guidance.
Coenzyme Q10
Coenzyme Q10 (CoQ10) is a natural substance that is found in every cell of your body, and is involved in the production of energy and the protection of your cells from oxidative stress. CoQ10 can lower your cholesterol levels by inhibiting the synthesis of cholesterol in your liver, and by enhancing the function of LDL receptors in your cells.
CoQ10 can lower your LDL cholesterol by 5% to 10%, and also lower your blood pressure and improve your heart function. However, CoQ10 may also cause side effects such as headache, nausea, insomnia, and skin rash, and may interact with statins and other medications. Therefore, you should take CoQ10 with a meal that contains fat and under medical advice.
Another natural supplement that can help lower your cholesterol levels is green tea, which has many antioxidants and anti-inflammatory properties. You can read more about the The right time to drink green tea.
Step 7: Consult Your Doctor
The last and most important step to lower your cholesterol naturally is to consult your doctor regularly. Your doctor can help you monitor your cholesterol levels, assess your risk of heart disease and stroke, and advise you on the best course of action for your individual situation.
Your doctor can also prescribe you medication, such as statins, if your cholesterol levels are too high and cannot be controlled by natural means alone. Medication can lower your LDL cholesterol by 20% to 60%, and also lower your triglycerides and blood pressure, and prevent or treat other complications of high cholesterol.
However, medication is not a substitute for natural ways to lower your cholesterol, and may also cause side effects such as muscle pain, liver damage, diabetes, and memory loss. Therefore, you should always follow your doctor’s instructions, and report any symptoms or concerns you may have.
You should also continue to eat a healthy diet, exercise regularly, quit smoking, manage your stress, drink moderately, and take natural supplements, as these can enhance the effectiveness and safety of your medication, and improve your overall health and quality of life.
FAQ
What is the normal range for cholesterol levels?
According to the American Heart Association, the normal range for cholesterol levels is as follows:
– Total cholesterol: less than 200 mg/dL
– LDL cholesterol: less than 100 mg/dL
– HDL cholesterol: 40 mg/dL or higher for men, 50 mg/dL or higher for women
– Triglycerides: less than 150 mg/dL
What are the symptoms of high cholesterol?
High cholesterol does not usually cause any symptoms, unless it leads to complications such as atherosclerosis, angina, heart attack, or stroke.
These complications can cause symptoms such as chest pain, shortness of breath, weakness, numbness, dizziness, or confusion. Therefore, it is important to check your cholesterol levels regularly, and seek medical attention if you experience any of these symptoms.
What are the risk factors for high cholesterol?
Some of the risk factors for high cholesterol are:
Age: Your cholesterol levels tend to rise as you get older, especially after age 45 for men and age 55 for women.
Gender: Men tend to have higher cholesterol levels than women, until women reach menopause, when their cholesterol levels may increase.
Family history: If you have a parent, sibling, or child who has high cholesterol or a history of heart disease or stroke, you may have a higher risk of developing high cholesterol yourself.
Diet: Eating foods that are high in saturated fat, trans fat, and cholesterol can raise your cholesterol levels.
Lifestyle: Being overweight, inactive, smoking, or drinking excessively can also increase your cholesterol levels.
Medical conditions: Having diabetes, high blood pressure, kidney disease, liver disease, or thyroid disease can also affect your cholesterol levels.
How often should I check my cholesterol levels?
The American Heart Association recommends that you check your cholesterol levels at least once every four to six years, starting from age 20, or more often if you have a higher risk of high cholesterol or heart disease.
You can check your cholesterol levels by doing a blood test, which can measure your total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides. You should talk to your doctor about your test results, and what they mean for your health and treatment options.
Bottom Line
How to lower cholesterol naturally is a topic that many people are interested in, as high cholesterol can increase your risk of heart disease and stroke, which are the leading causes of death worldwide.
There are many natural ways to lower your cholesterol levels, such as eating a healthy diet, exercising regularly, quitting smoking, managing your stress, drinking moderately, taking natural supplements, and consulting your doctor. By following these seven easy steps, you can lower your cholesterol naturally and improve your overall health and well-being.
Thank you very much for reading The natural way to lower cholesterol, hopefully useful.
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