15 Ways to Reduce Cholesterol Naturally: A Comprehensive Guide

Introduction

Cholesterol is a waxy component that exists universally in all body cells and is necessary in the production of hormones and vitamin D and bile acids used to deconstruct fats. However, cholesterol particularly high level i.e. low density lipoprotein (LDL) or so called ‘bad’ cholesterol can bring a range of health problems including heart diseases and stroke. Fortunately, there are numerous natural ways of reducing your cholesterol which include what you eat and way of life. In this article for us will be 15 sure way to help you reduce your cholesterol level naturally.

What is Cholesterol?

The lipoproteins are the major protein that carries the cholesterol around in the blood. Two lipoproteins transport cholesterol:

Low-Density Lipoprotein (LDL): In the other words known as “bad” cholesterol, LDL levels that are too high may stick to the walls of the veins and cause atherosclerosis (which occurs when veins are blocked) and narrowing of the veins thus making one vulnerable to heart disease and stroke.

High-Density Lipoprotein (HDL): Also referred to as the good cholesterol the HDL plays a role in the elimination of the cholesterol from the blood stream and in extension deliver the cholesterol to the liver where it is broken down and absorbed. An HDL cholesterol level at high levels may avert series of cardiovascular diseases.

15 Natural Ways to Lower Cholesterol

1. Eat Monounsaturated Fats

Monounsaturated fats are just one of fats, which are healthy for human body and help to decrease the dangerous LDL cholesterol, and increase useful HDL cholesterol. Monounsaturated fats of high quality found in diet sources are those from:

Olive oil

Avocados

Some nuts such as almonds, cashews and pecans

Nut butters

Canola oil

The integration of these fats into the normal meals like adding olive oil over your salad or placing an avocado in sandwiches can help promote health of heart.

2. Prioritize Polyunsaturated Fats, Especially Omega-3s

Poly unsaturated fats are the good fats for the heart like omega-3 fatty acid, which reduces both your LDL cholesterol and inflammation.Omega-3 fatty acids occurs in such fatty fish as:

Salmon

Mackerel

Sardines

Herring

Albacore tuna

If you’re not a fan of fish, you can get omega-3 in your system from flaxseeds, chia seeds, walnuts, or through an omega-3 supplement as well.

3. Limit Trans Fats

Such fats are man made oils that are contained in a number of processed foods including; pastries, fried foods and margarine. They’re particularly dangerous because they increase the LDL – cholesterol and decrease the HDL – cholesterol. In order to lower your intake of trans fats: avoid:

Fried fast foods

Packaged baked goods

Margarine and shortening

Some microwaveable popcorn

Search food label for “partially hydrogenated oils” indicating the presence of trans fats.

4. Eat Soluble Fiber

Dietary fiber that can be digested binds to cholesterol in the digestive tract and helps keep it from entering the blood stream. Soluble fiber rich foods include:

Oats and oat bran

Beans and lentils

Fruits such as apples, bananas and citrus.

Brussels sprouts and peas are vegetables for example.

Flaxseeds

The inclusion of these high-fiber food items in your diet can set the decrease in LDL cholesterol in a very high gear.

5. Exercise Regularly

One of the most powerful natural ways to increase cholesterol level is exercise. Exercising regularly increases HDL, but lowers the LDL cholesterol. American heart association recommends that weekly at least 150 minutes should pass in moderate aerobic activities such as brisk walking, cycling, swimming. Besides that, strength training can also increase cholesterol-lowering benefits.

6. Maintain a Healthy Weight

High cholesterol is more likely to occur when overweight or obese. Even if you lose a few pounds around 5-10% of body weight, you can make a huge difference in your cholesterol level – LDL goes down and HDL goes up. A healthy diet in conjunction with exercise is the best method to get and stay in a healthy weight.

7. Avoid Smoking

Smoking does damage to the walls of your blood vessels so cholesterol can stick easier and form plaques. It also lowers HDL cholesterol. Through quitting smoking, you will have improved cholesterol profile, increased HDL, and tremendously reduced the incidence of heart disease.

8. Drink Alcohol in Moderation

Despite the complex association between alcohol and heart health some research indicates that moderate consumption of alcohol can increase levels of good cholesterol (HDL). But too much drinking raises triglycerides and contributes to other diseases. The CDC (Centers for Disease Control and Prevention) advise that women consume no more than one drink and men no more than two drinks per day.

9. Consider Plant Sterols and Stanols

Plant sterols and stanols are naturally occurring compounds in some foods that facilitate blocking of cholesterol absorption in the tract of digestion. These substances occur only in minor proportions in vegetable oils, nuts, seeds but are commonly added to margarine and orange juice as well. Scientific trials have shown that daily intake of 2 – 3 gram of plant sterols or stanols per day can reduce LDL cholesterol by up to 10 percent.

10. Try Supplements

Several supplements could help to correct cholesterol levels:

Fish Oil: Supplements of fish oil with high levels of omega- 3 fatty acids can help to reduce triglycerides, inflammation.

Psyllium: This kind of soluble fibre has been set out and proven to be able to lower cholesterol by taking them up and chelating the cholesterol out of the body.

Coenzyme Q10 (CoQ10): Although research in this line is yet to reach its apex, CoQ10 has shown signs of representing improvement in cholesterol levels and heart health.

Before beginning new supplements, consult with your health care provider to make sure they are right for your health.

11. Increase Your Intake of Garlic

Garlic has heart healthy sources. Based on a number of studies, garlic is reported to reduce LDL cholesterol and blood pressure. While researching on garlic and food, however, it does not seem to be as potent as when garlic is taken in a form of supplements, but eating garlic with meals is a healthy and tasty way to improve heart health.

12. Drink Green Tea

Green tea has antioxidants, which are called catechins, that might reduce the LDL cholesterol. People can can reduce their cholesterol naturally by drinking 2-3 cups of green tea daily. It is also useful for full heart health, decreasing blood pressure and vessel function.

13. Eat more nuts in your diet.

Healthful types of fat can be found in such foods as almonds, nuts, or pistachios. Research has shown that consuming one to two ounces of nuts in a given day will prevent development of high LDL cholesterol and also reduce the incidence of heart disease. Other nutrients that nuts contain are vitamin E and magnesium which are good for heart health.

14. Opt for Plant-Based Proteins

Substitution of protein derived from animals with the help of plant-based proteins can reduce cholesterol. Soy products such as tofu, tempeh and Soy milk are most effective to lower down the LDL cholesterol. Research has found that 25 grams of soy protein imbibed daily can reduce one’s LDL cholesterol by 5 to 6 percent.

15. Include Oats and Barley in Your Diet

Oats and Barley are perfect sources of the soluble fiber predominantly found in beta-glucan which can help to reduce LDL (bad fat) cholesterol. Depending on the time of the day and how your bowels do or do not move you can start your day off well with a bowl of oatmeal or simply add some oat bran into a smoothie, in smoothies or anything that you use to bake things. Barley can also complement soups, salads or side dish.

FAQ’s

Which are the best foods to combat cholesterol?

Some soluble fiber rich foods and monounsaturated and polyunsaturated fats (eg. oats, nuts, olive oil, fatty fish and vegetables such as Brussels sprouts) can play a very big role in reducing one’s cholesterol levels.

Can exercise really clean one of his/her cholesterols?

Right, it has been established that any routine physical activity including such as aerobic exercises, walk, run or, cycle will raise HDL (good cholesterol) and reduce LDL (bad cholesterol) thus improving the heart health per se.

Which cholesterol is damaged by smoking?

It is The smoking reduces the level of high density cholesterol (good cholesterol) and increases the low density cholesterol (bad cholesterol) that blocks the blood sometimes leading to cardiovascular disease. Quitting smoking can raise cholesterol levels in the body and give the heart a healthier life.

Do some natural supplements help in lowering your cholesterol?

In fact supplements including fish oil (rich in omega 3 fatty acids), psyllium etc has been found out to be effective in cholesterol level reduction. This however should be noted that one should seek advice from a nurse or a doctor before taking any supplementation.

Is it possible to reduce cholesterol without drugs ?

Undoubtedly, lifestyle changes like heart healthy diet, regular exercise, smoking cessation and a healthy weight can really decrease the levels of cholesterol. When lifestyle changes are inadequate, then medications are generally considered.

Conclusion

Cholesterol levels should be regulated, as they are important for a good heart health and to avoid getting heart disease and stroke. By adopting these 15 ways of reducing cholesterol naturally into your lifestyle you can significantly improve your cholesterol profile. Prioritize heart healthy eating, taking regular exercise, maintaining a healthy weight and other means to change lifestyle. If needed consult a healthcare provider for supplements or medicines to help manage your cholesterol properly.

Some simple steps you can take to change your diet and lifestyle, even it’s minute movements will bring great returns to your all-round health. Start making today and begin active steps to naturally manage your cholesterol!