Top 10 Ways to Naturally Reduce Cholesterol Levels

The statistical data including people affected with high cholesterol is rising internationally. Thereby, it is increasing the risk of heart disease, stroke, and other cardiovascular conditions. However, most patients now seek medicines to regulate cholesterol levels, though some look for herbal ways of maintaining their heart health.

In most cases, lifestyle has helped reduce cholesterol levels, ensuring the wellness of the heart. A balanced diet and moderate exercise, for instance, can immensely reduce the percentage of cholesterol levels without relying on medicinal products.

Are There Any Ways to Naturally Reduce Cholesterol?

In this article, we will discover ten proven ways discussing how to naturally reduce cholesterol levels. These tips will not only be in the improvement of your cholesterol but also for your overall wellness and, thus, a healthier and more balanced life.

Increase Fiber Intake

Fibre is a vital component of heart health and can be one of the easiest routes to lowering cholesterol naturally. Soluble fiber in particular reduces LDL, or bad cholesterol, because it takes cholesterol into the digestive system, binds the particles, and allows them to be evacuated from the body before entering the bloodstream. Source includes oat bran, beans, lentils, apples, and Brussels sprouts.

Tip: Include in all your meals high-fiber foods. You can also have oatmeal as your breakfast or include beans in your salads, soups, and other meals so you can achieve a high amount of fibre for the day.

Intake Healthy Fats

Not all fats are equal. Where saturated and trans fats increase cholesterol, healthy fats in avocados, olive oil, nuts, and seeds help to actually lower cholesterol levels. That does it by making the HDL (good cholesterol) higher; effectively this opens the doors for the macrophage to remove LDL from the bloodstream.

Tip: Try swapping butter or margarine for olive oil when cooking and snack on almonds or walnuts for a healthy boost to your heart.

Omega-3 Fatty Acids Supplements

aside from heart protection, research has shown that omega-3s decrease cholesterol. It is known to decrease the level of triglycerides, the sort of fat that flows through the body’s bloodstream, as well as increase HDL cholesterol. Good sources of this include fatty fish such as salmon, mackerel, and sardines.

Tip: Make sure to eat at least two portions of fatty fish weekly, or consider using a fish oil supplement if it’s impossible to get enough omega-3s through your diet.

Engage in Regular Exercise

Engage in physical activity to boost your health and lower your cholesterol level. Exercise increases HDL cholesterol, while LDL cholesterol and triglycerides decrease. You should have at least 150 minutes per week of moderate aerobic physical activity, like brisk walking, cycling, or swimming.

Recommendation: In addition to this, always incorporate strength training into your day for better heart health and overall health.

Reduce saturated and trans fats

There are well-known fats-saturated and trans fats that increase the LDL cholesterol, so people get a buildup inside the arteries. Avoid red meat, processed snacks, and baked goods, which contain plenty of unhealthy fats.

Tip: Use lean protein sources like chicken, turkey, or plant-based proteins. When shopping, always refer to labels for the existence of trans fats, which are usually represented as “partially hydrogenated oils.”

Include Plant Sterols and Stanols

Plant sterols and stanols are natural substances that prevent cholesterol absorption in the gastrointestinal tract. Foods prepared with plant sterols, such as certain spreads, juices, and yoghurt drinks, can reduce cholesterol by up to 10%. Find products containing added plant sterols or stanols and consume them regularly.

Healthy Weight

Carrying excess weight, especially around the midsection of the body, often raises LDL cholesterol and lowers HDL cholesterol. Even modest weight loss can help reduce cholesterol and promote overall heart health.

Tip: Focus on steady, slow weight loss from diet and exercise, ideally 1-2 pounds per week.

Quit Smoking

Smoking damages more than your lungs; it also reduces HDL cholesterol, raising your chance of heart disease. Quitting the habit can quickly improve cholesterol, lessen the risk of plaque formation, and enhance the general health of the heart.

Tip: Consider enlisting smoking cessation programs, counselling, or nicotine replacement therapies to help you quit.

Cut back on Alcohol Consumption

Although moderate alcohol consumption raises HDL cholesterol, high alcohol intake has been demonstrated to raise triglycerides and LDL cholesterol. Alcohol intake must always be limited in an attempt to control the levels of cholesterol and maintain the health of the heart.

TIP: Limit alcohol consumption to no more than one drink a day for women and two drinks a day for men, or avoid alcohol altogether for maximum benefit.

Use Natural Supplements

There are certain supplements that have been found to reduce cholesterol levels, for example, red yeast rice, garlic, and psyllium husk. Supplements, along with dietary and lifestyle changes can also reduce the LDL cholesterol and heart health.

Tip: Any supplement should always be added to your routine after consulting with a doctor, especially if you are under medication or have a pre-existing condition.

The Bottom Line

Easy, natural modifications to your diet, lifestyle, and daily activities will allow you to keep your cholesterol levels in check and lower the danger of heart disease. Be consistent, and perhaps you should combine all these strategies for a more excellent effect.

Remember to consult your doctor first before some drastic changes in either your diet or your exercise routine if you have pre-existing conditions that may be affected.