Best Ways To Naturally Lower High Cholesterol Levels

Reviewed by: | Author: Alekhya Mangapuram

Do high cholesterol levels bother you? Changing your habits and eating delicious foods high in polyunsaturated fats and fiber, combined with an occasional routine, is all it takes to lower your cholesterol and live a longer, happier life. When it comes to changing your cholesterol levels, a high cholesterol diet plan can be highly beneficial.

How to lower your cholesterol levels naturally

Cholesterol is a common problem these days, and it can harm your health. Many people have high cholesterol. It is among the most common metabolic disorders afflicting people worldwide. Low cholesterol levels in the bloodstream are essential in maintaining a healthy heart and circulatory system. A high LDL cholesterol causes have long been associated with a higher risk of coronary heart disease and other cardiovascular conditions, which can be fatal if untreated.

What is Cholesterol?

Cholesterol is a waxy substance that the body uses to produce hormones and other vital substances. The term cholesterol is frequently used interchangeably with the word fat, but it isn’t fat at all—more, it’s like a fatty substance that transports certain substances such as fats and proteins through the bloodstream.

What is cholesterol and its types

Indeed, your body requires cholesterol to produce bile acids, which aid digestion and vitamin D and hormones such as testosterone and estrogen. There are several types of cholesterol, each named after the multiple proteins that transport cholesterol in the blood. The most important are:

  • LDL cholesterol is commonly referred to as bad cholesterol.
  • HDL cholesterol is commonly referred to as good cholesterol.

Main Causes of Cholesterol

To survive, the human body requires cholesterol. Cholesterol is necessary for developing cell membranes, hormones, and vitamin D. However, if your lipids are elevated, you may be at risk of having a heart stroke.

What are the causes of cholesterol

Your diet can either raise or lower cholesterol in your bloodstream. There are five major causes of high cholesterol in a healthy person that you should be aware of so that you can take preventative measures:

  • Inactivity
  • Unhealthy Eating Habits
  • Sleep Deprivation
  • Genetics
  • Age
  • Smoking
  • Obesity

Natural Ways to Reduce High Cholesterol Levels

If you have high cholesterol, the first thing you should do is start lowering your bad LDL cholesterol. Raising HDL cholesterol levels can aid in the removal of LDL cholesterol from the blood. People can reduce their bad cholesterol in four ways: diet, exercise, supplements, and medications. While the first three methods have no side effects of high cholesterol reduction, they all take time to work effectively, so patience is essential!

What are the natural ways to reduce high cholesterol levels

Here are some natural ways for lowering your high cholesterol levels:

Replace Saturated Fat with Monounsaturated Fat

Consume more monounsaturated fats instead of saturated fat. These fats are beneficial because they reduce harmful LDL cholesterol and oxidation while increasing healthy HDL cholesterol.

Some sources of monounsaturated fats include:

  • Olive oil
  • Canola oil
  • Different types of nuts
  • Nut butter
  • Avocados

Reduce Your Intake of Trans Fats

Trans fat is a more solidified and reliable form of the unsaturated fats found in vegetable oils. Unfortunately, this fat raises overall cholesterol levels and LDL and lowers HDL in your body.

The following foods contain a high amount of trans fat:

  • Pastries and other baked foods
  • Shortening and margarine
  • Fried foods
  • Fast foods
  • Non-dairy creamer
  • Microwaveable popcorn

Reduce Your Portion Sizes

Choose low-fat dairy products or sugar-free alternatives. Plan healthy snacks that include at least two types of food.

  • Try hummus with baby carrots, apple wedges with low-fat cheese, or plain yogurt with berries.
  • To quench thirst, drink water or low-fat plain milk.
  • Sugary drinks should be avoided, such as soft drinks, sports drinks, sweetened milk or alternatives, fruit drinks, 100% fruit juice, and ready-to-drink sweetened coffees and teas.

Increase Movement in Your Daily Tasks

If you’re looking for a new way to workout, consider some of these options that are gentler on your joints:

  • While watching television, walk or run in place
  • Doing yoga poses while watching television commercials
  • When we need a break from working hard, we do wall pushups against our office walls! This also aids in the improvement of posture and muscle strength.
  • Walking is one of the best ways to lower LDL cholesterol because it is a simple workout that can be done throughout the day!

Reduce Your Alcohol Consumption

If you’re wondering how to reduce cholesterol, keep an eye on your alcohol consumption. If you binge alcohol, you should cut back significantly to prevent bad cholesterol buildup.

Will quitting alcohol lower cholesterol level

Stop Smoking

Smoking inhibits immune cells’ ability to return cholesterol from vessel walls to the bloodstream for transport to the liver. In chain smokers, this dysfunctionality leads to the rapid growth of clogged arteries. As a result, quitting smoking is critical for maintaining healthy cholesterol levels.

Consume A Diet High in Soluble Fiber

Soluble fiber combines with water and digestive juices in the gut to form a gel-like substance that can aid in cholesterol reduction.

It accomplishes this by moving slowly through the small intestines, binding to bile salts, and preventing reabsorption. Reduced bile salt absorption forces the body to produce more bile.

Here are some of the best foods that are high in insoluble fiber:

  • Oats
  • Peas
  • Beans
  • Psyllium
  • Chia
  • Flaxseed
  • Lentils

Increase Your Intake of Polyunsaturated Fat

Polyunsaturated fats function similarly to monounsaturated fats in maintaining normal cholesterol levels. As a result, it lowers low-density lipoproteins and reduces the risk of heart disease.

Polyunsaturated fats can be obtained from a variety of sources, including:

  • Herring
  • Salmon
  • Mackerel
  • A small amount of shellfish, including shrimp
  • Deep-sea tuna such as albacore or bluefin

Control Your Stress Levels

One of your worst enemies is stress when it comes to controlling your cholesterol. Stress levels that remain high for an extended period are linked to an increased risk of heart disease. A healthy lifestyle and stress management are required to lower your LDL.

Take Your Vitamins

Vitamins like K2 and magnesium are highly beneficial in treating high cholesterol. K2 aids in the removal of plaque that, like cholesterol, can clog the arteries, whereas magnesium reduces inflammation in the body, which is a known trigger for high cholesterol.

Diet Plan to Lower High Cholesterol Levels

Busy schedules and stress can cause us to forget to eat or cause us to overeat. Eating a healthy balanced diet is one of the essential things in managing high cholesterol. Every day, you should consume many fruits, vegetables, and fiber.

How to reduce high cholesterol level with diet

High Cholesterol Foods You Should Avoid

While some cholesterol-rich foods are incredibly nutritious and beneficial to your health, others can be dangerous.

What are the foods to avoid if you have high cholesterol levels

Here are a few high-cholesterol foods to limit or avoid.

  • Fried foods
  • Fast food
  • Processed meats
  • Desserts
  • Eggs
  • Sardines
  • Pasture Steak

These foods are high in cholesterol, and you should avoid them if you have high cholesterol levels. Replace these foods with healthier alternatives and other nutritious recipes.

Our Take

Diet is vital in lowering cholesterol. Changing your lifestyle and diet is the simplest, cheapest, and most effective way to lower your cholesterol.

Lowering your cholesterol doesn’t have to mean completely overhauling your lifestyle. Rather, begin by altering your mindset. Instead of moving away from things, consider trying new habits that will help you create a healthier and more enjoyable future.

FAQ’s

1.How do you control high cholesterol?

Replacing trans fats with monounsaturated and polyunsaturated fats can help lower bad cholesterol while raising good cholesterol levels.

2. What happens if cholesterol is high?

If you have a high total cholesterol level due to a high LDL level, you may be at a higher risk of heart disease or stroke.

3. How do you reduce high cholesterol?

High cholesterol can be treated with lifestyle changes like diet, exercise, supplements and medications.

4. What do you eat for high cholesterol?

Consuming too many high-cholesterol, saturated-fat, and trans-fat foods may increase your risk of developing high cholesterol.

5. What is considered dangerously high cholesterol?

High cholesterol is a condition in which there is too much cholesterol in the blood vessels than our bodies require.

6. What are the warning signs of high cholesterol?

High cholesterol warning signs include:

  • Angina
  • Chest ache
  • Nausea
  • Extreme exhaustion
  • Breathing difficulty
  • Feelings of numbness or coldness in your extremities

7. What foods cause high cholesterol?

Some foods that raise cholesterol levels include:

  • Coconut oil
  • Tortilla wraps
  • Granola
  • Dairy products
  • Certain meats
  • Shellfish

8. What happens if LDL cholesterol is high?

When your LDL level is elevated, it can begin to form a plaque-like substance on the walls of your cardiovascular system, obstructing the natural flow of blood and putting you at high risk for heart attack and stroke.

9. Are eggs high in cholesterol?

Eggs are high in good cholesterol and lack trans and saturated fats. They are a better source of protein than red meat.

10. Can high cholesterol be cured?

Yes, high cholesterol is curable. This is accomplished through lifestyle decisions such as diet, exercise, supplements, and medications.

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