It is typical to experience some anxiety upon learning that you have high cholesterol. Frequent concerns include the health hazards associated with high cholesterol, the cost of treatment, and adverse effects. With so many classifications of cholesterol drugs available, it is difficult to know where to begin. Yet, there may be simple dietary and lifestyle modifications that can assist. Using natural methods to lower your cholesterol may reduce the amount of medicine you need to take. Natural cholesterol reduction can feel like a difficult task. But, there are things that may be taken to make it more tolerable. These are ten natural methods you may begin lowering your cholesterol immediately.
Img Src: clevelandclinic.org
Cholesterol is produced in the liver and serves a variety of purposes. It, for example, aids in the flexibility of cell walls and is required to produce various hormones. But, as with anything in the body, having too much cholesterol (or having cholesterol in the incorrect areas) causes problems. Cholesterol, like fat, does not dissolve in water. Instead, it relies on molecules known as lipoproteins to circulate around the body. They transport cholesterol, fat, and fat-soluble vitamins through your bloodstream. Various types of lipoproteins have distinct health impacts. High levels of low-density lipoprotein (LDL), for example, cause cholesterol deposits in blood vessel walls, which can lead to (1Reliable Source):
High-density lipoprotein (HDL), on the other hand, aids in the transport of cholesterol away from vessel walls and thus helps to prevent these problems
Img Src: studyfinds.org
A bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast is a simple first step in lowering your cholesterol. It contains 1 to 2 grams of soluble fiber. Add another half-gram with a banana or strawberries. Current dietary recommendations recommend 20 to 35 grams of fiber per day, with at least 5 to 10 grams coming from soluble fiber. (The ordinary American receives almost half that amount.) Whole grains such as barley. Barley and other whole grains, including oats and oat bran, can help lessen the risk of heart disease, owing to the soluble fibre they provide.
Img Src: healthyfood.com
Legumes, which include black beans, kidney beans, lentils, and chickpeas, are among the best things you can eat to increase fiber and lower cholesterol. Beans are particularly high in soluble fibre. They also take longer for the body to digest, so you feel fuller for longer after eating. That's one reason beans are a good choice for people attempting to lose weight. Beans are a tremendously flexible meal, with so many options — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and more — and so many ways to prepare them.
Img Src: shopify.com
Foods that have been fortified with sterols and stanols. Plant-derived sterols and stanols hinder the body's capacity to absorb cholesterol from diet. Businesses are adding them to meals ranging from margarine and granola bars to orange juice and chocolate. They can also be purchased as supplements. 2 grams of plant sterols or stanols per day can reduce LDL cholesterol by 10%.
Img Src: shopify.com
Eating fatty fish twice or three times per week can help lower LDL in two ways: by replacing meat, which contains LDL-boosting saturated fats, and by supplying LDL-lowering omega-3 fats. Omega-3 fatty acids lower triglycerides in the bloodstream and protect the heart by preventing the emergence of irregular cardiac rhythms.
Img Src: emro.who.int
Decrease your intake of saturated fats. Saturated fats, which are mostly found in red meat and full-fat dairy products, boost total cholesterol. Reduce your intake of saturated fats to lower your low-density lipoprotein (LDL) cholesterol – the "bad" cholesterol. Trans fats should be avoided. Trans fats, also known as "partially hydrogenated vegetable oil" on food labels, are commonly found in margarine and store-bought cookies, crackers, and cakes. Trans fats increase total cholesterol levels.
Img Src: biosciencenotes.com
Fruits with lot of pectin, a type of fiber can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber. Apples are the best fruit to lower cholesterol. Apples are one of the fruits with the highest amount of fiber, and they contain a specific type of soluble fiber called pectin. Another fruit that may help lower cholesterol is avocado! This fruit is a reliable source of healthy fat, and according to Harvard Health, healthy fats can replace unhealthier ones, further reducing cholesterol levels.
Img Src: cloudfront.net
Exercise has been shown to lower cholesterol. Moderate physical exercise can aid in the increase of high-density lipoprotein (HDL) cholesterol, or "good" cholesterol. Work up to at least 30 minutes of exercise five times a week, or 20 minutes of vigorous aerobic activity three times a week, with your doctor's approval. Increasing your physical activity, even in short bursts many times each day, can assist you to start losing weight. Consider:
Img Src: healthline.com
A diet strong in monounsaturated fats, such as the Mediterranean diet, has been proven in studies to help reduce levels of harmful LDL and boost levels of beneficial HDL. According to study, monounsaturated fats may also lower cholesterol oxidation. Oxidized cholesterol can react with free radicals, contributing to artery clogging. This can result in atherosclerosis or cardiovascular disease. Overall, monounsaturated fats are beneficial because they lower dangerous LDL cholesterol while increasing good HDL cholesterol and decreasing damaging oxidation. Here are some excellent sources of monounsaturated fat. Some are also high in polyunsaturated fat.
Sometimes healthy lifestyle adjustments are insufficient to reduce cholesterol levels. If your doctor prescribes cholesterol-lowering medicine, use it as directed while continuing your lifestyle changes. You can reduce your medication dose by making lifestyle modifications but before starting any new diet, consult your doctor.