Natural Methods for Lowering Cholesterol
It helps maintain the walls of your cells flexible, for example and is required for the production of numerous hormones. Too much cholesterol, or cholesterol in the wrong areas, may cause issues, just like everything else in the body. Cholesterol, like fat, does not dissolve in water. Lipoproteins, which transport cholesterol, fat, and fat-soluble vitamins in the blood, are responsible for their transit in the body.
High levels of low-density lipoprotein (LDL), for example, cause cholesterol deposits in the walls of blood vessels, which can lead to blocked arteries, strokes, heart attacks, and renal failure.
High-density lipoprotein (HDL), on the other hand, serves to transport cholesterol away from vessel walls and so helps to avoid certain illnesses.
This post will look at ten natural strategies to boost “good” HDL cholesterol while lowering “bad” LDL cholesterol.
Dietary Cholesterol and Blood Cholesterol
The liver generates all of the cholesterol required by the body. In very-low-density lipoproteins, cholesterol and fat are packaged together (VLDL).
VLDL transforms into LDL, or low-density lipoprotein, as it transports fat to cells throughout the body. LDL transmits cholesterol wherever it is required.
High-density lipoprotein (HDL) is also released by the liver, and it transports unused cholesterol back to the liver. Reverse cholesterol transfer is a mechanism that protects against blocked arteries and various forms of heart disease.
Free radicals can destroy certain lipoproteins, particularly LDL and VLDL, in a process known as oxidation. LDL and VLDL that have been oxidized are much more dangerous to your heart.
Although food businesses frequently market low-cholesterol products, dietary cholesterol has only a little impact on total cholesterol levels in the body.
This is because the quantity of cholesterol produced by the liver varies depending on how much you eat. When the body absorbs more cholesterol from the food, the liver produces less.
For example, 45 people were randomly allocated to consume extra cholesterol in the form of two eggs each day in research. In the end, individuals who consumed more cholesterol had no higher total cholesterol levels or alterations in lipoproteins than those who consumed less.
While dietary cholesterol has minimal effect on cholesterol levels, other items in your diet, as well as family history, smoking, and a sedentary lifestyle, can all exacerbate cholesterol levels.
Similarly, a variety of other lifestyle changes can help raise the good HDL while lowering the dangerous LDL. Here are some natural strategies to lower your cholesterol.
1. Make Monounsaturated Fats a Priority
Unsaturated fats, as contrast to saturated fats, have at least one double chemical bond, which affects how they are utilized in the body.
Despite the fact that some suggest a low-fat diet for weight reduction, a study of ten men revealed that a 6-week low-fat diet lowered levels of dangerous LDL while simultaneously lowering levels of good HDL.
A diet heavy in monounsaturated fats, on the other hand, lowered dangerous LDL while simultaneously protecting greater amounts of good HDL.
A study of 24 people with high blood cholesterol found that consuming a high-monounsaturated-fat diet raised good HDL by 12% when compared to a diet low in saturated fat.
Monounsaturated fats may help decrease lipoprotein oxidation, which leads to artery clogging. In a trial of 26 individuals, substituting polyunsaturated fats in the diet with monounsaturated fats decreased fat and cholesterol oxidation.
Monounsaturated fats are beneficial to one’s health because they lower bad LDL cholesterol, raise high HDL cholesterol, and minimize dangerous oxidation.
Here are a few fantastic monounsaturated fat sources. Some of these are likewise high in polyunsaturated fat:
- Olives and olive oil
- extra virgin olive oil
- Canola oil is a type of vegetable oil that comes from the
- Almonds, walnuts, and other tree nuts
- cashews, pecans, and hazelnuts
2. Consume polyunsaturated fats, particularly Omega-3 fatty acids.
Polyunsaturated fats have more double bonds than saturated fats, which causes them to act differently in the body. Polyunsaturated fats have been shown in studies to lower “bad” LDL cholesterol and the risk of heart disease.
For example, in one research, polyunsaturated fats were substituted for saturated fats in the diets of 115 people for eight weeks. Total and LDL cholesterol levels were decreased by around 10% by the conclusion of the study.
A total of 13,614 people were involved in another research. They substituted saturated fat in the diet with polyunsaturated fat, which provided roughly 15% of total calories. Their chances of developing coronary artery disease decreased by approximately 20%.
In addition, polyunsaturated fats appear to lower the incidence of metabolic syndrome and type 2 diabetes.
Another research replaced 5% of the calories in the diets of 4,220 individuals with polyunsaturated fats, substituting carbs with polyunsaturated fats. Their fasting insulin and blood glucose levels dropped, indicating a lower risk of type 2 diabetes.
Omega-3 fatty acids are a form of polyunsaturated fat that is very good for your heart. They’re present in fish oil supplements and seafood.
Fatty fish like salmon, mackerel, herring, and deep-sea tuna-like Bluefin or albacore, as well as shellfish like shrimp, have high levels of omega-3 fats.
Seeds and tree nuts are also good sources of omega-3s, although.
3. Stay away from trans fats.
Unsaturated fats that have been changed through a process known as hydrogenation are known as trans fats.
The trans fats that arise are not completely saturated, but they are solid at room temperature. Trans fats give greater texture than unsaturated, liquid oils, which is why they’re utilized in goods like spreads, pastries, and biscuits.
Unfortunately, the body handles partly hydrogenated trans fats differently than normal fats, and not in a favorable way. Trans fats raise total and LDL cholesterol while lowering HDL cholesterol.
Trans fats are thought to be responsible for 8% of global heart disease fatalities, according to research of global health patterns. A law banning trans fats in New York, according to another research, would cut heart disease fatalities by 4.5 percent.
Food businesses are required to declare the quantity of trans fats in their goods on nutrition labels in the United States and a growing number of other nations.
However, because they are allowed to round down when the quantity of trans fat per serving is less than 0.5 grams, these labels can be deceptive. This implies that even if a food’s label says “0 grams of trans fat per serving,” it may contain trans fats.
To avoid this trap, read the components as well as the instructions.
4. Consume Fiber That Is Soluble
Soluble fiber is a category of chemicals found in plants that dissolve in water but cannot be digested by humans.
Soluble fiber, on the other hand, maybe digested by the good bacteria in your intestines. They actually need it for their own nourishment. These beneficial bacteria, commonly known as probiotics, lower LDL and VLDL, two types of dangerous lipoproteins.
Taking 3 grams of soluble fiber supplements daily for 12 weeks reduced LDL by 18% in a trial of 30 individuals.
In a separate trial of fortified breakfast cereal, researchers discovered that adding soluble fiber from pectin and fiber from psyllium decreased LDL by 4% and 6%, respectively.
Soluble fiber can also assist boost the cholesterol-lowering effects of statin drugs.
68 people were given 15 grams of the psyllium product Metamucil in addition to their daily 10-mg dosage of the lipid-lowering drug simvastatin in a 12-week trial. This was shown to be just as effective as a higher 20-mg statin dosage without fiber.
The advantages of soluble fiber lower the risk of illness. High fiber consumption, including soluble and insoluble fiber, lowered the risk of mortality by approximately 15% over 17 years, according to a comprehensive analysis of multiple trials.
Another 14-year research of over 350,000 individuals revealed that those who consumed the greatest fiber from grains and cereals lived longer and were 15–20 percent less likely to die.
Beans, peas, lentils, fruit, oats, and whole grains are some of the finest sources of soluble fiber. Psyllium fiber supplements are also a safe and affordable source of fiber.
In one study, 20 overweight women who did 12 weeks of mixed aerobic and strength training saw a reduction in the highly dangerous oxidized LDL.
These ladies did 15 minutes of cardiovascular activity three times a week, including walking and jumping jacks, resistance band training, and low-intensity Korean dancing.
While even low-intensity exercise like strolling raises HDL, increasing the duration and intensity of your workout enhances the effect.
According to an analysis of 13 research, 30 minutes of physical exercise five days a week is sufficient to lower cholesterol and lower the risk of heart disease.
Aerobic activities should aim to elevate the heart rate to around 75% of maximal. Resistance training should be performed at 50% of one’s maximal capacity.
High-intensity exercise that raises the heart rate to 85% of maximum raises HDL while lowering LDL. The stronger the effects, the longer the duration.
Even low-intensity resistance training can lower LDL. It also raises HDL when used at maximal exertion. The advantage of increasing the number of sets or repetitions is increased.
6. Get in shape
Diet has an impact on how cholesterol is absorbed and produced in the body.
Weight reduction on either of the diets increased the absorption of cholesterol from the food and lowered the production of new cholesterol in the body, according to a two-year study of 90 people on one of three randomly assigned weight loss diets.
Over the course of two years, “good” HDL levels climbed while “bad” LDL levels remained same, lowering the risk of heart disease.
Another research of 14 older men found that “bad” LDL levels fell, giving even greater heart protection.
A six-month study of 35 young women found that weight loss reduced the production of new cholesterol in the body.
Weight reduction has a dual effect on cholesterol, raising the good HDL and reducing the bad LDL.
7. Quit smoking
Tobacco use raises the risk of heart disease in a variety of ways. One of these methods is to alter the way the body processes cholesterol.
Smokers’ immune cells are unable to return cholesterol from vessel walls to the bloodstream, where it may be transported to the liver. Tobacco tar, not nicotine, is to blame for this harm.
These faulty immune cells may play a role in smokers’ arteries being blocked more quickly.
Smoking was linked to lower HDL levels and higher total cholesterol in a major study of thousands of individuals in Pacific Asia.
Fortunately, quitting smoking can reverse these negative consequences.
8. Drink only in moderation.
The ethanol in alcoholic drinks raises HDL and lowers the risk of heart disease when consumed in moderation.
When compared to drinking identical amounts of white grape juice, a study of 18 adult women revealed that ingesting 24 grams of alcohol from white wine daily increased HDL by 5%.
Alcohol also enhances “reverse cholesterol transport,” which is the removal of cholesterol from blood and vessel walls and return to the liver. This lowers the chance of artery blockage and heart disease.
While moderate alcohol use lowers the risk of heart disease, excessive alcohol consumption damages the liver and raises the chance of addiction. Two drinks per day are advised for males and one for women.
9. Take into account plant sterols and stanols
Several types of supplements have shown potential in the management of cholesterol.
Plant stanols and sterols are cholesterol-like compounds found in plants. They are absorbed from food like cholesterol because they mimic cholesterol.
They do not contribute to blocked arteries, however, since elements of their chemistry vary from human cholesterol.
Instead, they compete with human cholesterol to lower cholesterol levels. The absorption of plant sterols from the diet substitutes the absorption of cholesterol.
Plant stanols and sterols are present in small levels in vegetable oils and are also added to certain oils and butter replacements.
When compared to a placebo, yogurt with one gram of plant stanols lowered LDL by around 15% in a trial of 60 men and women. Another research found that they reduced LDL by 20%.
Despite these cholesterol-lowering advantages, there is no evidence that stanols or sterols reduce the risk of heart disease. Supplements with larger dosages haven’t been studied as thoroughly as vegetable oils with modest amounts.
10. Experiment with supplements
Fish oil and soluble fiber have been shown to lower cholesterol and enhance heart health. Coenzyme Q10, another supplement, has shown potential in lowering cholesterol, however, its long-term benefits are unknown.
The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are abundant in fish oil (EPA).
Taking 4 grams of fish oil daily decreased the overall amount of fat transported in the blood in a study of 42 individuals. Another research found that consuming 6 grams of fish oil on a daily basis boosted HDL levels.
Omega-3 fatty acids, such as those contained in fish oil supplements, were also found to lower the incidence of heart disease and stroke in a trial of nearly 15,000 individuals.
Psyllium is a soluble fiber that may be used as a supplement.
Cookies coated with 8 grams of psyllium decreased total cholesterol and LDL cholesterol by approximately 10% in a four-week trial of 33 people.
A 5-gram psyllium pill used twice a day had comparable effects in another research. Over a 26-week period, LDL and total cholesterol levels dropped by around 5%.
Coenzyme Q10 is a dietary molecule that aids in the production of energy in cells. It’s comparable to a vitamin, however, the body can make its own Q10, which prevents insufficiency.
Supplementing with additional Q10, even if there is no deficit, may be beneficial in certain cases.
Coenzyme Q10 supplements were proven to lower total cholesterol in several trials with a total of 409 individuals. LDL and HDL levels did not alter in these trials.
Supplementing with coenzyme Q10 may help treat heart failure, however, it’s uncertain if they lower the risk of heart failure or heart attacks.
Last but not least
Cholesterol serves a vital role in the body, but too much of it can lead to blocked arteries and heart disease.
LDL, or low-density lipoprotein, is prone to free radical damage and is the leading cause of heart disease. High-density lipoprotein (HDL), on the other hand, helps to prevent heart disease by transporting cholesterol away from vessel walls and back to the liver.
If your cholesterol is out of whack, lifestyle changes should be your first line of defense.
Unsaturated fats, soluble fiber, and plant sterols, and stanols have been shown to raise good HDL while lowering harmful LDL. Exercising and losing weight might also assist.
Trans fat consumption and smoking are both hazardous and should be avoided.
Cholesterol Levels Recommendations by Age
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It’s like having good heart health: it builds up over time. This is especially true in the case of excessive cholesterol.
It can also be present in several foods. To function correctly, your body need cholesterol. However, having too much of the harmful form of cholesterol, low-density lipoprotein (LDL), increases your chance of a heart attack or stroke.
High cholesterol raises the risk of heart disease, according to the Centers for Disease Control and Prevention (CDC)Trusted Source.
Cholesterol in adults is a problem.
Gender and sex exist on a continuum. To refer to sex assigned at birth, this article will use the terms “men,” “women,” or both. To learn more, go here.
The entire quantity of cholesterol in your blood is known as your total cholesterol level. It consists of the following components:
LDL lipoproteins are low-density lipoproteins (LDLs)
HDLs (high-density lipoproteins) are a kind of high-density lip (HDLs)
Because it clogs your blood arteries and raises your risk of heart disease, LDL cholesterol is also known as “bad” cholesterol. HDL cholesterol is regarded as “good” cholesterol since it aids in the prevention of heart disease.
A triglyceride count is included in total cholesterol. These are other forms of fat that may accumulate in the body and are referred to be cholesterol’s “building blocks.”
High triglyceride levels and low HDL levels increase your risk of heart disease.
Starting at the age of 20, when cholesterol levels can begin to rise, the American Heart Association advises that all people get their cholesterol tested every 4 to 6 years.
Cholesterol levels tend to rise as we get older. Men are more likely than women to have high cholesterol levels. After menopause, however, a woman’s risk increases.
More research is needed for people with high cholesterol and other cardiovascular risk factors, such as diabetes.
Men’s vs women’s cholesterol levels
Guidelines for men and women over the age of 20 are generally comparable, however, they differ when it comes to HDL cholesterol, as seen above. Women should strive for greater HDL cholesterol levels.
Treatment options for cholesterol
Your doctor may suggest a treatment strategy for high cholesterol that involves lifestyle changes as well as medicine. This will depend on a variety of things, including any other drugs you’re taking, your age, gender, and overall health.
Here are some of the most often recommended medicines for high cholesterol:
Statins. Statins reduce LDL cholesterol levels by decreasing the liver’s cholesterol synthesis.
Sequestrates of bile acids. Bile acid sequestrates are compounds that aid in the digestion of bile acids. These resins can lower blood cholesterol levels by adhering to and eliminating bile acids, causing the body to break down LDL cholesterol instead of producing bile acids.
Inhibitors of cholesterol absorption. Cholesterol absorption inhibitors, which are sometimes used in combination with statins, can prevent cholesterol from being absorbed from the diet.
Bempedoic acid is a kind of benzoic acid. Bempedoic acid inhibits the production of cholesterol by an enzyme in the liver called ATP citrate lyase. For patients with familial hypercholesterolemia, a hereditary disorder that can lead to early heart disease, this medication is frequently taken with statins for greater benefit.
Inhibitors of PCSK9. PCSK9 inhibitors, which are injectable medicines, are also commonly used to treat familial hypercholesterolemia. They assist the liver absorb and eliminate more LDL cholesterol from the blood.
Medications can also be used to address variables that contribute to high cholesterol, such as triglycerides. These may be used in conjunction with the medicines listed above.
Changes in your way of life
The good news is that making adjustments to your lifestyle can help you lower your cholesterol levels. They’re also simple to execute and suitable for people of all ages and skills.
If you can, get some exercise. Physical activity can aid weight loss and improve HDL cholesterol levels. At least 5 times a week, aim for 30 to 60 minutes of moderate cardiovascular activity, such as bicycling, running, swimming, or dancing.
Increase your fiber intake. Replace white bread and pasta with whole grains to increase the amount of fiber in your diet.
Consume healthy fats, such as olive oil, avocado, and some nuts. All of these fats won’t boost your LDL levels.
Limit the amount of cholesterol you consume. Reduce your intake of high-fat foods such as cheese, whole milk, and high-fat red meats.
Consume alcohol in moderation. According to the American Heart Association, drinking alcohol in moderation implies no more than two drinks per day for males and one drink per day for women on average. Drinking too much alcohol raises triglyceride fat levels in the bloodstream, which can contribute to diabetes.
When should you consult a doctor?
High cholesterol manifests itself in a variety of ways. Emergency symptoms like a stroke or heart attack may be the sole sign of excessive cholesterol damage. This needs medical monitoring on a regular basis.
Every 4 to 6 years, most people should have their cholesterol levels tested with a blood test. If you have any of the following conditions, your doctor may prescribe more regular screenings:
- a history of cardiac problems
- High cholesterol in the family
- blood pressure that is too high
- If you are a smoker, have obesity or are overweight
Foods that increase your HDL
What exactly is HDL?
When you think about cholesterol, you most often conjure up images of “bad” or “high” cholesterol. However, your body needs a “good” kind of cholesterol.
The healthy form of cholesterol, high-density lipoprotein (HDL), is the kind you desire. The harmful form of cholesterol, low-density lipoprotein (LDL), is the one you want to keep in check. Total cholesterol is made up of HDL, LDL, and triglycerides, a form of fat transported in the blood.
It eliminates excess cholesterol and plaque buildup from your arteries and delivers it to your liver when it’s at healthy levels in your blood. It is excreted from your body via your liver. As a result, your risk of heart disease, heart attack, and stroke is reduced.
Continue reading to discover more about HD and what foods you should consume to increase your HDL/total cholesterol ratio.
What effect does diet have on cholesterol?
Breakfast on a bagel with cream cheese, lunch on fried chicken, dinner on a steak sautéed in butter, and dessert on ice cream aren’t good for your cholesterol. These are saturated and trans fat sources. They have the potential to raise your total and LDL cholesterol levels.
It’s not food that raises HDL levels; it’s a combination of medical and environmental variables. Avoiding the following foods will raise your HDL levels:
smoking type 2 diabetes sedentary lifestyle sedent.
Estrogen and thyroid hormones are two hormones that raise HDL levels. Higher HDL levels are also linked to exercise and moderate alcohol use.
When you eat the appropriate foods, you can reduce your LDL levels and enhance your HDL-to-LDL ratio.
An excellent place to start is with the Mediterranean diet. It’s been linked to lower cholesterol and greater general health in studies. Start includes the following HDL-friendly and Mediterranean-style foods in your regular diet.
Olives and olive oil include a kind of heart-healthy fat that can reduce the inflammatory effects of LDL cholesterol on your body.
When cooking at low to moderate temperatures, use extra-virgin olive oil instead of other oils and fats, as extra-virgin olive oil breaks down at high temperatures.
Extra-virgin olive oil can be used in salad dressings, sauces, and to flavor cooked dishes. Chopped olives can be sprinkled on salads or added to soups, such as this Sicilian fish soup.
Just keep in mind that extra-virgin olive oil is high in calories, so use it sparingly.
Legumes and beans
Beans and legumes, like whole grains, are high in soluble fiber. Black beans, black-eyed peas, kidney beans, navy beans, lentils, and other legumes are good choices.
Folate content in canned beans is roughly half that of cooked dry beans. Folate is a B vitamin that is beneficial to your heart.
Beans and legumes are delicious in salads, such as this Cajun corn and kidney bean salad, and soups, such as this Italian-style white bean and kale soup.
This spicy Southwestern black bean chili may also be made during the week for a quick family meal.
Whole grains, such as bran, cereals, and brown or wild rice, can help reduce LDL and total cholesterol levels. As a result, your HDL levels will increase by a percentage. This is because these meals include fiber, especially soluble fiber, which has been found to aid in the reduction of LDL cholesterol.
At least two servings of whole grains per day are recommended. Breakfast might be a warm bowl of oats, lunch could be 100 percent whole-grain bread, and supper could be a side of brown rice.
Fruits that are high in fiber
Prunes, apples, and pears, which are high in fiber, can help reduce your LDL and improve your HDL levels.
Slice them up and toss them in with your cereal or oatmeal, or mix them up for a wonderful smoothie. They’re also delicious simple, as a mid-afternoon snack or after-dinner dessert.
Fish that are fatty
LDL cholesterol can be reduced by omega-3 fatty acids, which are present in fish. Look for alternatives with more fat, such as:
Rainbow trout, salmon, mackerel, albacore tuna, sardines
Aim for two fish meals each week.
Ask your doctor about fish-oil or krill-oil supplements if you don’t like fish or can’t consume enough to meet your omega-3 requirements. Each tablet of these over-the-counter pills has more than 1,000 mg of omega-3-rich oil. They do not, however, provide the same advantages as the meal itself.
Omega-3 fatty acids can also be found in ground flax seeds and flaxseed oil. Because flaxseed is one of the best plant-based sources of omega-3 fatty acids, many vegetarians utilize it as a source of this heart-healthy lipid.
Make sure you get flax seed that has been ground. It’s nearly hard for your body to break down whole flax seeds. This means they travel through your body essentially undamaged, leaving no nutrients behind.
Ground flaxseed may be sprinkled on cereal, oatmeal, salads, dips, and yogurt, as well as incorporated into baked products. Salad dressings and smoothies benefit from the inclusion of flaxseed oil.
Brazil nuts, almonds, pistachios, peanuts, and other nuts, for example, are high in heart-healthy fats. They’re also high in fiber and contain plant sterols, which are a kind of sterol. Plant sterols prevent cholesterol from being absorbed into your body.
Eat an ounce or two as a snack or add them to your meals. For a nutritious breakfast, try this banana and walnut smoothie, or steam-sautéed green beans with almonds and parsley for a quick but attractive side dish.
If you’re managing your weight, use a measuring cup or scale to keep track of your nut amounts, as they’re heavy in calories.
Chia seeds are high in omega-3 fatty acids from plants, fiber, and other beneficial elements. Including chia seeds in your diet can help reduce LDL cholesterol and blood pressure.
Chia seeds, like flax seeds, are wonderful in cereal, oatmeal, dips, salads, yoghurt, and smoothies.
When wet, chia seeds, unlike flax seeds, can have a slimy feel. If this is a concern for you, eat chia seeds right away or try substituting them for eggs in baked products.
Because of their rising popularity, chia seeds may now be found in a variety of grocery store foods.
The new favorite fruit in the food world is also one of the healthiest. Avocados are abundant in monounsaturated fat and folate. This type of fat is good for you since it decreases LDL and lowers your risk of stroke, heart attack, and heart disease. They’re also high in fiber, which helps to lower cholesterol naturally.
Salads, soups, chilies, and sandwiches all benefit from avocado slices. Guacamole is also a fantastic alternative. Simply choose low-calorie dippers such as carrots, radishes, and tomatoes over high-calorie, high-salt tortilla chips.
Vegetarians aren’t the only ones who enjoy soy-based goods. Including this dish in your diet is a wonderful strategy to cut down on your meat intake. When people consume less meat, their LDL levels are likely to drop, while their HDL levels are likely to rise.
However, it’s conceivable that the link between soy and cholesterol levels is due to people eating less meat and more heart-healthy foods, rather than because of soy.
Edamame, steamed and unsalted, is a delicious appetizer. This edamame spread is a healthier alternative to traditional dips for a party or get-together.
Even your meat-loving guests will like this tofu veggie kebab dish since extra-firm tofu grills wonderfully.
A glass of red wine
Moderate alcohol use, such as red wine, has been proven to boost HDL levels somewhat. It’s also been linked to a reduction in the risk of heart disease. One glass of alcohol per day for women and two glasses per day for males is considered moderate.
If you have excessive triglycerides, however, you should avoid drinking red wine. You shouldn’t start drinking simply for the heart-healthy benefits if you don’t already. Many studies have suggested that the relationship between heart disease and alcohol is attributable to other lifestyle variables such as physical activity and nutrition, rather than alcohol.
Also, foods like grapes or red grape juice may include some of the same components found in red wine that have been linked to a lower risk of heart disease. Consult your doctor about your drinking habits to see if they put you at risk for any other illnesses.
Other methods for lowering cholesterol levels
Get your feet moving.
Daily exercise is one of the most effective natural strategies to increase HDL levels. Start slowly if you’re new to exercising. Aim to walk for 10 to 15 minutes a few times each week. At least five times each week, gradually increase to at least 30 minutes of strenuous walking.
Getting in Shape
Weight reduction may be one of the advantages of exercising. Weight loss can help improve HDL cholesterol levels while lowering LDL cholesterol levels.
Examine your ancestors’ ancestors’ ancestors’
Despite your best efforts, you may still struggle to maintain appropriate cholesterol levels. Because genetics can have a major impact on your cholesterol levels, talk to your doctor about your specific risks and what you can do about them.
Take good care of your intestines
According to a new study, your gut flora, or microbiome, has an impact on your cholesterol levels and risk of heart disease. It’s a good idea to include probiotic-rich foods like yogurt and fermented foods in your regular diet.
Consult your medical professional.
You should see your healthcare professional before drastically altering your diet or using any supplements.
Food is an excellent and natural method to provide your body with extra heart-healthy vitamins, minerals, and nutrients. Certain foods and supplements, on the other hand, are off-limits due to probable conflicts with drugs or prescriptions.
So, before you start eating these foods and using these supplements to raise your HDL and reduce your LDL, see your doctor. Together, you and your partner may devise healthy, positive strategies for lowering your cholesterol levels.
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