How To Reduce Cholesterol Naturally?

 

Reducing cholesterol levels naturally is crucial for maintaining heart health and preventing cardiovascular diseases. High cholesterol levels can lead to the accumulation of plaque in arteries, thereby increasing the risk of heart attacks and strokes. To understand this connection between cholesterol and heart attacks, refer to DocTube. Making lifestyle changes and incorporating certain dietary habits can effectively lower cholesterol levels. Here are some natural yet effective approaches to reducing cholesterol:

1) Adopt a Heart-Healthy Diet

i) Increase Soluble Fiber Intake

Foods rich in soluble fiber, such as oats, barley, beans, lentils, fruits and vegetables can help lower LDL or low-density lipoprotein cholesterol, commonly known as the "bad" cholesterol.

ii) Choose Healthy Fats

Replace saturated fats found in red meat and full-fat dairy with healthier fats like monounsaturated and polyunsaturated fats (Jesch, E.D. and Carr, T.P., 2017. Food ingredients that inhibit cholesterol absorption. Preventive nutrition and food science, 22(2), p.67). Olive oil, avocados and fatty fish such as salmon and mackerel are excellent choices.

iii) Eat Omega-3 Fatty Acids

Omega-3 fatty acids, present in fish, flaxseeds, chia seeds and walnuts can reduce triglycerides and increase HDL or high-density lipoprotein cholesterol or the "good" cholesterol.

 2) Maintain a Healthy Weight

Shedding extra pounds can have a positive impact on cholesterol levels. A healthy weight contributes to improved heart health and lowers the risk of obesity-related complications. Engage in cardiovascular exercises regularly (Ma, H. and Shieh, K.J., 2006. Cholesterol and human health. The Journal of American Science, 2(1), pp.46-50). Regular aerobic exercise, such as brisk walking, jogging, swimming, or cycling can raise HDL cholesterol and lower LDL cholesterol. Moderate-intensity exercises must be dome for at least 150 minutes per week. 

3) Quit Smoking

Smoking damages blood vessels and lowers HDL cholesterol. Quitting smoking not only improves heart health but also positively influences cholesterol levels.

4) Moderate Alcohol Consumption

Limit your alcohol intake as this helps to reduce cholesterol levels substantially (Foerster, M., Marques-Vidal, P., Gmel, G., Daeppen, J.B., Cornuz, J., Hayoz, D., Pécoud, A., Mooser, V., Waeber, G., Vollenweider, P. and Paccaud, F., 2009. Alcohol drinking and cardiovascular risk in a population with high mean alcohol consumption. The American journal of cardiology, 103(3), pp.361-368). Moderate alcohol consumption, especially red wine, may have some cardiovascular benefits. However, excessive alcohol can lead to high triglyceride levels. Limit intake to one drink per day for women and up to two drinks per day for men.

5) Incorporate Cholesterol-Lowering Foods and Supplements

 i) Plant Sterols and Stanols

These substances, found in certain kinds of margarine, orange juice and yogurt can help lower LDL cholesterol.

ii) Garlic

It is important for you to include fresh garlic into your diet as this has been linked to modest levels of cholesterol-reducing effects. 

iii) Green Tea

Antioxidant-rich green tea may contribute to reducing cholesterol levels. Aim for two cups per day (Maron, D.J., Lu, G.P., Cai, N.S., Wu, Z.G., Li, Y.H., Chen, H., Zhu, J.Q., Jin, X.J., Wouters, B.C. and Zhao, J., 2003. Cholesterol-lowering effect of a theaflavin-enriched green tea extract: a randomized controlled trial. Archives of internal medicine, 163(12), pp.1448-1453).

6) Manage Stress

It is important to regularly practice stress-reducing techniques. Higher cholesterol levels are often the result of chronic stress. Engage in activities like meditation, yoga, deep breathing exercises or mindfulness to manage stress.

7) Stay Hydrated

Drink plenty of water to maintain hydration. Staying well-hydrated supports overall health and can aid in weight management, indirectly influencing cholesterol levels.

8) Regular Health Check-ups

Regularly check your cholesterol levels through blood tests. This allows for early detection and prompt intervention if levels start to rise (Park, B.H., Lee, B.K., Ahn, J., Kim, N.S., Park, J. and Kim, Y., 2021. Association of participation in health check-ups with risk factors for cardiovascular diseases. Journal of Korean Medical Science, 36(3)).

9) Consult a Healthcare Professional

It is essential to consult with a healthcare professional before making significant lifestyle changes or starting supplements. This will help you have personalized advice that is based on your particular health condition. 

Thus, adopting a holistic approach that combines a heart-healthy diet, regular exercise and other lifestyle modifications can effectively reduce cholesterol levels naturally. These changes not only benefit cholesterol levels but also contribute to overall cardiovascular health, ensuring a longer and healthier life. 

FAQ

 

Which foods help to reduce cholesterol levels?

 

   

Some of the most common foods that help in reducing cholesterol levels are legumes, garlic, fruits, berries, avocados, nuts, fatty fish, dark chocolate and whole grains.

 

 

Do regular physical exercises help to reduce cholesterol levels?

 

   

Regular physical exercises help to improve cholesterol levels substantially. Moderate levels of physical activity can, for example, help in raising HDL or good cholesterol levels.