How to Lower Cholesterol Naturally … in 28 Simple (!) Steps
Feb 26, · A cholesterol-lowering diet involves eating a wide variety of plant foods, such as fruits, vegetables, grains, and seeds. Adding a variety of plant foods to . May 08, · Eat more polyunsaturated fats Eating foods rich in polyunsaturated fats can reduce LDL cholesterol. Polyunsaturated fats include omega-3 and omega .
You can greatly reduce cholesterol levels by simply changing your diet and knowing the right foods to eat. Daily exercise also helps to reduce cholesterol. Lowering your LDL, or bad, cholesterol levels reduces the risk of plaque build-up in the arteries. LDL cholesterol can stick to the artery walls and form hard, thick plaque that can narrow the arteries and lead to heart disease and heart attack.
HDL, or good, cholesterol fights LDL cholesterol by pushing it into the liver where it is eliminated to prevent plaque build-up. Get at least 25 to 30 grams of dietary fiber how to spy on my husbands computer day from fruits, vegetables, legumes, oatmeal, oat bran and whole grains, the American Heart Association recommends.
Limit your intake of cholesterol from food to less than mg a day, but less than mg per day if you have high LDL blood cholesterol and you are taking medication for high what are symptoms of narcissism. Avoid the trans and saturated fats in vegetable shortening, partially hydrogenated vegetable oil, dried foods, potato chips and doughnuts.
Stay away from trans fats, ho are found in such items as baked cookies, crackers and cake. Lay off of highly processed items, such as soda, refined sugar, sweetened cereals, bakery items and white breads, advises the Health Services at Columbia University.
Replace them with fruits, whole-wheat breads, whole-grain cereals, whole-wheat pasta, oats, bran, brown rice and barley. Focus on the right fats. Monounsaturated fats are healthy fats found in eeduce, peanut and canola oils, and almonds and walnuts.
Redkce Mayo Clinic recommends you consume no more than 10 percent of iin calories from saturated fat, which the bosy needs, but only to a certain degree. Choose lean meats over organ rexuce, egg substitutes instead of egg how to use lifestyles excite gel and skim milk rather than now milk products.
Eat fish rich in omega-3 fatty acids. These include salmon, mackerel, herring and tuna. Also consume cod and halibut, which have less total fat, saturated fat and cholesterol than most meats and poultry. Get plenty of exercise. Physical activity improves your HDL cholesterol levels. It is recommended that you put in 30 to 60 minutes of exercise a day. This may include daily walks, bike riding or swimming.
The Mayo Clinic points out that you don't necessarily have to do your daily exercise in one session. You can work out in minute intervals three to six times a day for the health benefits. Don't smoke, and if you do, quit. Jerry Shaw. His articles choelstrol appeared in Gannett and American Media Inc. A doctor holding a donut gives the thumbs down sign. Step 1. Step obdy. Step 3. Step 4. Step 5. Step 6. Step 7. Step 8.
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There are tons of natural remedies out there for how to lower cholesterol levels , often promising quick results with next to no effort required on your part. Ready to get started? The lipid profile blood test reports the levels of cholesterol and triglycerides in the bloodstream. Healthcare organizations have established a set range for total, bad LDL and good HDL cholesterol as well as triglycerides, but the most important thing to consider when looking for how to lower cholesterol naturally is the ratio of LDL to HDL cholesterol, which should be around 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 bad cholesterol and low HDL good cholesterol , 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. So how can cut down on your levels of LDL cholesterol down while increasing HDL cholesterol to keep your heart in tip-top shape? Here are some simple ways for how to lower LDL cholesterol and total cholesterol to promote better heart health. Simply incorporating a few servings of foods that lower cholesterol in your diet per day can help decrease cholesterol levels and triglycerides to optimize the health of your heart.
Here are a few of the top cholesterol-lowering foods that you may want to consider stocking up on:. Loaded with heart-healthy unsaturated fats, extra-virgin olive oil has been shown to drop bad LDL cholesterol levels to enhance heart health.
Not surprisingly, studies have found that eating more vegetables is linked to lower LDL cholesterol levels in both men and women. One review of 25 studies showed that eating more healthy nuts was associated with lower levels of total and LDL cholesterol, plus decreased triglycerides as well. Nutritious seed varieties like flaxseeds have been shown to reduce both total and LDL cholesterol levels to keep your heart healthy.
Fatty fish like salmon are packed with beneficial omega-3 fatty acids , which can help decrease cholesterol levels and relieve inflammation to enhance heart health. Thanks to the presence of a powerful compound called curcumin , turmeric has been shown to reduce levels of total and LDL cholesterol in the blood.
Well-known for its wealth of health-promoting properties, research shows that garlic could even benefit cholesterol levels as well. According to one review of 39 studies, consuming garlic regularly for at least two months can lower cholesterol levels to reduce the risk of heart disease. This popular plant is high in fiber, potassium and antioxidants and can help promote better heart health. One animal study showed that okra extract was able to effectively decrease cholesterol and blood sugar levels in obese mice.
Adding legumes to your diet can have a big impact on heart health. Studies show that a diet rich in legumes such as lentils, beans and peas is linked to lower levels of cholesterol in the blood. This tasty tuber contains several health-promoting proteins and compounds that have been shown to decrease cholesterol in animal models. Rich in antioxidants and catechins, green tea is one of the healthiest beverages that you can add to your routine.
Studies show that drinking green tea can decrease levels of total and LDL cholesterol. Incorporating a few servings of this nutritious citrus fruit into your daily diet could have a major impact on heart health.
One study found that consuming fiber extracted from persimmon fruit was effective at lowering cholesterol levels in adults. Avocados are high in fiber, potassium and healthy fats, all of which can aid in keeping cholesterol under control. Not only have avocados been shown to increase levels of good HDL cholesterol, but they can also reduce total and bad LDL cholesterol as well.
Whole grains have been associated with lower levels of cholesterol and improved heart health. Cleaning up your diet is one of the most effective ways to reduce your LDL levels and enhance heart health. Instead, focus on nixing these top four foods to avoid from your diet as a simple method for how to lower cholesterol:.
Added sugar and refined carbs from ultra-processed foods can throw off your cholesterol ratio by decreasing good cholesterol levels in the blood.
Although a glass of red wine per day can actually be beneficial for heart health, heavy drinking can have detrimental effects on cholesterol levels. Keep alcohol consumption in moderation by sticking to 1—2 servings per day to help optimize heart health. Overdoing it on the caffeinated beverages like coffee, soda or energy drinks may cause an increase in cholesterol levels for some people. Frequently found in processed foods and pre-packaged baked goods, trans fats can increase LDL cholesterol, decrease HDL cholesterol and boost the risk of coronary heart disease.
While switching up your diet is often an effective method for reducing cholesterol levels all on its own, adding a few cholesterol-lowering supplements can boost the effects even more. Here are some of the supplements you can try using to get started:. Fish oil is effective at increasing levels of good HDL cholesterol in the blood to clear out LDL cholesterol from the arteries.
Coenzyme Q10 is a coenzyme that has been shown to be useful in lowering cholesterol levels. It works by removing excess cholesterol and preventing atherosclerosis to keep your arteries clear. Niacin , also known as vitamin B3, is commonly used in the treatment of high cholesterol. In fact, niacin has been shown to reduce triglycerides and lower levels of LDL cholesterol while also increasing beneficial HDL cholesterol levels as well.
Derived from white rice that has undergone fermentation, one analysis of 13 studies showed that red yeast rice was effective at decreasing both triglycerides and LDL cholesterol.
In addition to adding garlic to your diet, you may also want to consider adding a garlic extract to your natural medicine cabinet as well. Aged garlic extract, in particular, has been shown to have cholesterol-lowering properties in both human and animal studies.
Certain essential oils may also have an influence on cholesterol levels. For best results, add a few drops of these powerful oils to your diffuser to take advantage of the unique health benefits that they have to offer:. Lavender oil has been shown to decrease stress and cortisol levels, which can be especially beneficial for heart health. Like lavender oil, cypress essential oil has also been shown to reduce stress to boost heart health. It is also often used to promote blood circulation and help lower cholesterol levels too.
Thanks to its antioxidant properties, animal studies show that rosemary oil can reduce blood lipid levels and help stabilize blood sugar.
When it comes to reducing cholesterol levels, getting in plenty of physical activity is just as essential as making modifications to your diet. Here are two types of exercise that can make a big impact on heart health:. Aerobic exercise, or cardio workouts, is a form of exercise that helps strengthen your heart and lungs. And besides keeping you trim, studies show that aerobic exercise can also help lower cholesterol levels.
Resistance training is a form of physical activity that forces your muscles to contract, building up strength and endurance. Some research also shows that resistance training could have beneficial effects on heart health as well and may decrease total and LDL cholesterol. Although these are all effective methods for how to lower cholesterol levels, keep in mind that they should be combined and paired with other healthy habits to maximize their effectiveness.
The cholesterol-lowering effects of a healthy diet, for example, can be amplified when coupled with regular exercise and a set sleep schedule. Be sure to consult with your doctor before beginning any form of supplementation, especially if you have any underlying health conditions or are currently taking any medications. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world More Health Dr.
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