High cholesterol is a common health issue that can increase your risk of developing heart disease, stroke, and other health problems. While medications can help to lower cholesterol, natural remedies can also be effective.
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In this article, we will discuss 11 natural ways to lower cholesterol.
Increase Your Soluble Fiber Intake
Soluble fiber is a type of fiber that dissolves in water and forms a gel-like substance in the digestive tract. This gel helps to prevent the absorption of cholesterol and other fats into the bloodstream. Good sources of soluble fiber include oats, barley, beans, lentils, fruits, and vegetables. Aim to consume at least 5-10 grams of soluble fiber per day to lower your cholesterol levels.
Exercise Regularly
Regular exercise is an effective way to lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, most days of the week. Exercise can also help you lose weight, which can further lower cholesterol levels.
Add Plant Sterols and Stanols to Your Diet
Plant sterols and stanols are naturally occurring substances in plants that can help to lower cholesterol levels. They work by blocking the absorption of cholesterol in the digestive tract, reducing the amount of cholesterol that enters the bloodstream. Good sources of plant sterols and stanols include fortified margarine, orange juice, and yogurt.
Eat Fatty Fish
Fatty fish, such as salmon and tuna, are rich in omega-3 fatty acids, which can help to lower triglycerides and reduce inflammation. Aim to eat fatty fish at least twice a week to lower cholesterol levels. If you don't eat fish, you can take omega-3 supplements.
Use Olive Oil
Olive oil is a healthy fat that is high in monounsaturated fatty acids, which can help to lower LDL cholesterol levels. Use olive oil as a substitute for butter or other unhealthy fats when cooking. You can also use it as a salad dressing.
Lose Weight
Being overweight can increase LDL cholesterol levels and reduce HDL cholesterol levels. Losing weight through a healthy diet and regular exercise can help to lower cholesterol levels and reduce your risk of heart disease. Aim to lose weight gradually by making small changes to your diet and lifestyle. Consult a registered dietitian or a healthcare professional for guidance. Learn How To Use Red Wine Vinegar For Weight Loss.
Limit Saturated and Trans Fats
Saturated and trans fats can raise LDL cholesterol levels and increase your risk of heart disease. To reduce your intake of these fats, limit your consumption of red meat, full-fat dairy products, and processed foods. Choose lean protein sources, such as chicken, turkey, and fish. Use low-fat dairy products, and avoid fried and baked goods that contain trans fats.
Eat Nuts
Nuts are a good source of healthy fats, protein, and fiber. They can also help to reduce LDL cholesterol levels. However, because nuts are high in calories, it's important to eat them in moderation. Aim to eat 1-2 servings of nuts per day, such as almonds, walnuts, and pistachios.
Drink Green Tea
Green tea is high in antioxidants called catechins, which can help to lower LDL cholesterol levels. Aim to drink 2-3 cups of green tea per day to lower cholesterol levels. You can also take green tea supplements.
Quit Smoking
Smoking can lower HDL cholesterol levels and increase your risk of heart disease. If you smoke, quitting is one of the best things you can do to improve your overall health and lower your cholesterol levels. Consult your doctor for assistance in quitting smoking.
Manage Stress
Stress can cause an increase in LDL cholesterol levels. Therefore, managing stress through relaxation techniques, such as deep breathing, meditation, or yoga, can help to improve cholesterol levels. Practice stress-reducing activities, such as hobbies, spending time with loved ones , or taking a walk in nature.
Consume More Berries
Berries are high in antioxidants called polyphenols, which can help to lower cholesterol levels. They are also rich in fiber, which can help to prevent the absorption of cholesterol in the digestive tract. Good sources of berries include blueberries, strawberries, raspberries, and blackberries.
Incorporate Garlic into Your Diet
Garlic contains compounds that can help to lower LDL cholesterol levels. It can also improve blood flow and reduce inflammation. Add garlic to your meals to reap its cholesterol-lowering benefits.
Consume More Whole Grains
Whole grains, such as brown rice, quinoa, and whole wheat, are high in fiber and can help to lower LDL cholesterol levels. Aim to consume at least 3 servings of whole grains per day to lower cholesterol levels.
Conclusion
In conclusion, high cholesterol is a common health problem that can increase your risk of developing heart disease and stroke. While medications can help to lower cholesterol levels, natural remedies can also be effective. By increasing your soluble fiber intake, exercising regularly, adding plant sterols and stanols to your diet, eating fatty fish, using olive oil, limiting saturated and trans fats, eating nuts, drinking green tea, quitting smoking, managing stress, and losing weight, you can lower your cholesterol levels naturally and improve your overall health and well-being. Consult a healthcare professional before making any significant changes to your diet or exercise routine.