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How Ro Lower Cholesterol Naturally

Who Can Take Supplements

How to Lower Cholesterol Naturally in 4 Steps | Dr. Josh Axe

Researchers are still seeking to confirm the benefits of supplements in treating high cholesterol. For this reason, it remains unclear who can or cannot take them. In general, they are considered safer to use in younger people with no history of serious heart-related illness or risk.

However, all people should speak to a healthcare provider before taking supplements.

One reason for this is because your own medical history may include other health conditions that may be affected by taking an herb or nutritional supplement.

Another concern may be the potential for interaction with any drugs you already take.

Ways To Naturally Lower Your Cholesterol

High cholesterol is when you have too much cholesterol in your blood. High cholesterol often doesnt show signs and remains a hidden danger that affects millions of lives.

Cholesterol includes good cholesterol called high-density lipoprotein , bad cholesterol called low-density lipoprotein , and triglycerides which is a fatty substances similar to bad cholesterol.

A blood test can identify if your cholesterol levels are too high. Consult your doctor as untreated high cholesterol can lead to health issues like heart disease, stroke, and diabetes.

Home Remedy For Lower Cholesterol #11 Enjoy Some Garlic

A study published in 2013 analyzed 26 clinical trials and found that garlic was more effective than a placebo in reducing cholesterol levels, specifically total cholesterol and triglyceride levels.

Garlic did not appear to have a significant effect on HDL and LDL. Garlic is also anti-viral, antibacterial and anti-fungal, and may help lower blood pressure and improve liver function.

Fresh garlic packs more punch than cooked. Learn how to grow garlic.

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General Health And Wellness

No matter what time of year it is, its always important to understand the role cholesterol plays in a persons heart health. This months focus is on cholesterol education and promoting an awareness that high cholesterol is a major risk factor for heart attack and stroke.

Theres a lot you can do to help lower your cholesterol. Before your doctor recommends medicines, she might suggest that you try making changes to your lifestyle: things like eating healthier food, losing weight if you need to, and getting or staying active.

Check out our top 9 cholesterol lowering foods

1. Oats

If youre looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.

2. Red wine

3. Salmon & fatty fish

Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%.

4. Nuts

5. Tea

6. Beans

7. Chocolate

8. Margarine

9. Garlic

Increase Activity And Exercise

How to Lower Cholesterol Naturally in 2 Days for Good

Its great that you have the luxury to sit for a long time whenever you want. Or maybe its your work that requires long periods of sitting. Whatever the reason may be, you have to find a way to cut down on your sitting time and increase your overall physical activity throughout the day. Exercise is also extremely important to help reduce your cholesterol levels and you can choose your favourite activities like walking, swimming, cycling, dancing etc.

However, its important that you do not spend the majority of your day on the couch or on a chair. Keep standing and moving every now and then to get the much-needed physical activity.

Physical activity raises HDL in your bloodstream, which helps to clear LDL and reduces atherosclerosis .

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Foods Rich In Unsaturated Fats

Cutting down on saturated fat and replace some of it with unsaturated fats is great way to lower your cholesterol. Foods which contain unsaturated fats include:

  • vegetable oils such as olive, sunflower, corn, rapeseed, nut and seed oils
  • avocado, nuts and seeds
  • fat spreads made from vegetable oils, such as sunflower and olive oil
  • oily fish

Oily fish are a good source of healthy unsaturated fats, specifically a type called omega-3 fats. Aim to eat two portions of fish per week, at least one of which should be oily. A portion is 140g, but you could have two or three smaller portions throughout the week. Tinned, frozen or fresh all count e.g. salmon, sardines, pilchards, trout, herring and mackerel.

Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat.

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What Is Hdl Cholesterol Versus Ldl Cholesterol

Cholesterol is important for the body because it helps make the hormones and other substances that help regulate important body functions. HDL cholesterol is good for your heart because it helps lower bad LDL cholesterol in the blood.

HDL removes excess amounts of LDL from cells while also reducing inflammation in the arteries, which may cause atherosclerosis or hardening of artery walls.

On the other hand, LDL Cholesterol clogs up arteries over time by increasing plaque formation with its deposits this leads to high-risk factors such as increased chances of stroke, heart attack, angina, and vascular dementia, among others.

The level of cholesterol in your bloodstream is called blood lipid levels. High levels can lead to coronary disease and strokes if not managed well.

Since HDL has a positive effect on lowering LDL levels, if we have more of this good kind , thats better for us!

Read Also: Is Olive Oil Good For Cholesterol

Ways To Lower Your Cholesterol Without Medication

Cholesterol is a waxy substance in your blood and is also found in certain foods. Ideally, your total cholesterol levels will fall under 200 milligrams per deciliter . Your LDL, or bad cholesterol, levels should fall under 100 mg/dL. And your HDL, or good cholesterol, should stay at 40 mg/dL or higher. If you have high cholesterol levels, changing your lifestyle can go a long way.

Dr. Javier Sosa and our team at Woodlands Primary Healthcare provide blood tests to help identify cholesterol-related risk factors. We can also make lifestyle recommendations that suit your specific needs.

Here are nine ways you can lower your cholesterol levels without medication:

Suffering From High Cholesterol Here Are 5 Ways To Lower It Naturally

HOW TO LOWER YOUR CHOLESTEROL NATURALLY | 10 Simple Steps

There are several medications on the market today to lower cholesterol but you can still naturally lower high cholesterol levels, heres how

  • DNA Web Desk

The prevalence of high cholesterol, a chronic disease, is gradually growing in India. Good cholesterol and bad cholesterol are the two different forms of cholesterol. The blood has a high level of cholesterol, which causes the bad cholesterol to start rising quickly.

High Density Lipoprotein is a term for good cholesterol . It is said to be particularly advantageous for the production of new cells and blood flow. Bad cholesterol is referred to as low density lipoprotein . It is regarded as being highly harmful. Because it begins to build up in the blood cells, the flow of blood is slowed down or completely stopped, which can lead to heart disease or stroke. The blood cells that supply blood and oxygen to the heart are blocked by bad cholesterol.

If your cholesterol level is high in this case, it is crucial that you see a doctor. Although there are several medications on the market today to lower cholesterol, you can still naturally lower high cholesterol levels. Heres how

1. Losing weight

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How To Swap Unhealthy Fats For Healthy Fats

  • Choose to buy foods containing healthy fats such as olive oil, or other unsaturated fats.
  • Read the product labels. Green and amber colour codes are used for low and medium saturated fat content.
  • What is low fat? For each 100g of food, low fat is 3 g or less. Low saturated fat is 1.5 g or less.
  • What is high fat? For each 100g of fat, 17.5 g or more is high-fat. 5g or more is high-saturated fat.
  • Cook with small amounts of healthy fat such as 1-calorie olive oil cooking spray.
  • Boil, bake, steam, or grill, using small amounts of healthy fat only.
  • Cut the fat off meat before you cook it and get rid of the skin. Use the best quality, leanest meat you can find. If you use cooking oil from a bottle, measure out your cooking oil so you use no more than a teaspoon.
  • Bulk-out recipes with vegetables, beans, and pulses.
  • Look for healthy alternatives. You can swap standard chocolate brownies for example for healthy chocolate and avocado brownies, made with avocado instead of butter.
  • Use plant-based spreads on bread rather than butter.
  • Choose skimmed or semi-skimmed milk, and low-fat yoghurts.
  • Avoid high-fat takeaway foods, often containing fatty meat, high-fat cheese, sauces, and fried accompaniments such as chips and fried rice.
  • Avoid biscuits, cakes, and chocolates choose healthy snacks such as fruit and nuts instead.

For more information

Different Ways For Lowering Cholesterol

There are four major ways people lower their bad cholesterol: diet, exercise, supplements, and medications. The first three methods have no side effects while lowering LDL, but all will take time to work effectively, so patience is key!

Here we will break down seven completely natural ways that you can help lower your cholesterol levels.

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How To Add Fibre To Your Diet

Foods that are high in fibre are listed below. Try and incorporate as much as you can of these in your daily diet

  • Whole grains found in cereal, brown bread, brown rice and brown pasta . Also, in oats, barley, and rye.
  • Fruits including pears, strawberries, apples, bananas, mangoes, and raspberries.
  • Vegetables including carrots, beetroot, broccoli, and sprouts.
  • Legumes including lentils, chickpeas, kidney beans, and baked beans.
  • Nuts and seeds including almonds, cashews, pistachios, and chia seeds.
  • Potatoes with their jackets on. Most dietary fibre is found in the skin of fruits and vegetables.

You can eat more fibre by

  • Choosing healthy whole grains in cereal, bread, and pasta.
  • Opting for healthy snacks such as an apple or a pear instead of a pack of biscuits.
  • Adding vegetables to our cooking wherever possible adding vegetables to soups and casseroles, keep some in the freezer so you dont run out. Use lentils and beans to thicken dishes too.
  • Wash vegetables but leave the skins on when possible.
  • Make dips with chickpeas such as humus and eat with raw vegetable sticks.
  • Eat nuts as a snack or add chopped nuts to yoghurt and fruit as a dessert.

Fenugreek Seeds For Bad Cholesterol

lower cholesterol! #DailyHealthTips in 2020

If you are interested in knowing, how to reduce cholesterol without medication then fenugreek seeds are right choice. Fenugreek seeds come with some components that reduce the absorption of cholesterol by the body, which comes from the rich in fats.

Fenugreek seeds are rich in minerals like calcium, selenium, and zinc. Also, fenugreek seeds are loaded with vitamins A, B, and C.taking fenugreek seeds daily can also reduce the risk of heart attack by 25%.

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Can You Lower Cholesterol Without Medication

There are ways to manage high cholesterol, and the wonderful news is that heart disease is 90% preventable, Dr. Cho says. Even if you have a significant family history of high cholesterol, you can prevent heart disease.

If you have coronary artery disease or carotid artery disease, your doctor may recommend that you pair healthy lifestyle habits with cholesterol-lowering medications, which can work wonders.

But nearly everyone can benefit from learning about healthy lifestyle choices that can lower cholesterol the natural way, including diet, exercise and stress management. Dr. Cho outlines the best ways to lower your cholesterol and reduce your risk of heart disease.

Medicines To Lower Cholesterol

For some people, making lifestyle changes alone does not their lower cholesterol enough. They may also need to take medicines. There are several types of cholesterol-lowering drugs available. They work in different ways and can have different side effects. Talk to your health care provider about which medicine is right for you.

Even if you take medicines to lower your cholesterol, you still need to continue with lifestyle changes.

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Also Check: Is Mayonnaise Bad For Cholesterol

Apples: Rich In Fiber And Beneficial Antioxidants

As with beans, apples are an excellent source of LDL-lowering soluble fiber, primarily pectin. Research published in December 2014 in the European Journal of Nutrition also shows that eating an apple a day can slow the oxidation of LDL cholesterol. This health benefit comes thanks to antioxidant polyphenols found primarily in apple skin . Antioxidants are important because inflammation and plaque buildup in the arteries are more likely to occur when LDL cholesterol interacts with free radicals and becomes oxidized.

Use Polyunsaturated Fats Especially Omega

How To Lower High Cholesterol Naturally – Master Health

Polyunsaturated fats have multiple double bonds that make them behave differently in the body than saturated fats. Research shows that polyunsaturated fats reduce LDL cholesterol and decrease the risk of heart disease.

For example, one study replaced saturated fats in 115 adults diets with polyunsaturated fats for 8 weeks. By the end of the study, total and LDL cholesterol levels were reduced by about 10% .

Polyunsaturated fats also may reduce the risk of metabolic syndrome and type 2 diabetes.

Another study changed the diets of 4,220 adults, replacing 5% of their calories from carbohydrates with polyunsaturated fats. Their blood glucose and fasting insulin levels decreased, indicating a decreased risk of type 2 diabetes .

Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. Theyre found in seafood and fish oil supplements. Especially high amounts occur in fatty fish like:

  • salmon
  • deep sea tuna like bluefin or albacore
  • shellfish , including shrimp

Other sources of omega-3s include seeds and tree nuts, but not peanuts.

summary

All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes. Omega-3 fats are a type of polyunsaturated fat with extra heart benefits.

Trans fats are unsaturated fats that have been modified by a process called hydrogenation. This is done to make the unsaturated fats in vegetable oils more stable.

The resulting trans fats are not fully saturated and are called partially hydrogenated oils .

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Try Taking Coenzyme Q10

Coenzyme Q10 is a naturally occurring compound that helps lower LDL cholesterol in the body.

This is because they help reduce inflammation and blood pressure which can lower your risk for heart disease over time.

Studies show that taking Coenzyme Q-CoQ pills may lower LDL cholesterol levels by up to 15%. The best part about this supplement is it does not have any side effects unless you are allergic to seafood!

This is one of many supplements created from natural sources as well, so be sure to speak with a doctor before beginning any new medication or supplementation regimen.

Are You Serious About Reducing Cholesterol

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Increase Your Physical Activity

Physical activity increases levels of HDL cholesterol the good cholesterol that removes LDL cholesterol from the blood. Vigorous aerobic exercise is best.

If you havent been exercising much lately, gradually build up to the recommended amount of physical activity:

  • People aged 18-64 years should do 30 to 60 minutes of moderate-intensity physical activity on most days of the week.
  • People aged 65 years and over should aim for a total of 30 minutes of moderate physical activity on most days .

Moderate-intensity exercise is a level that increases your heart rate and breathing but allows you to keep talking. Vigorous intensity exercise makes your heart rate higher and makes you breathe more heavily.

Resistance training and muscle-toning exercises can increase HDL cholesterol. Aim to do this twice a week.

Dangers Of High Cholesterol

Cholesterol Lowering Foods

Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.

Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.

So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.

While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.

But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.

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