How To Lower Cholesterol Naturally? Simple & Effective Tips

Cholesterol is a fat-like substance found in all the body cells. The body requires some cholesterol for building cell membranes, producing hormones, vitamin D, and for effective functioning. However, an excess of it in the blood will cause it to stick to the walls of arteries and may cause blockage. It can cause the risk of coronary artery disease or other heart related ailments. Cholesterol is produced by liver that travels through the blood on proteins known as lipoproteins.

Types of Cholesterol

There are three types of cholesterol namely LDL (low density lipoprotein), HDL (high density lipoprotein), and VLDL (very low-density lipoprotein). When there is a high LDL, it can lead to buildup of cholesterol in arteries. The other type of cholesterol is known as HDL also known as good cholesterol. VLDL is another form of bad cholesterol that carries triglycerides.

According to a study published in National Library of Medicine, “LDL cholesterol (“bad” cholesterol) accumulates in arteries, increasing the risk of heart attack and stroke. However, high-density lipid (HDL) cholesterol (“good” cholesterol) serves as a carrier, that helps remove cholesterol from the blood stream.”

Foods That Can Aggravate High Cholesterol

Foods containing high amount of saturated fats and sugar can lead to high cholesterol. Major sources of saturated fats include fatty meats, full fat dairy products such as ghee or butter, palm or coconut oil, and processed foods like cakes, pastries, biscuits, and chocolates. Excessive consumption of sugary foods, sugary drinks, refined carbs can impact cholesterol levels. Refined carbs are often stripped of natural fiber, vitamins, and minerals.

The leading dietary sources of refined carbs are white bread, pastries, sugary drinks, white flour, and low-fibre cereals. Some foods offer dietary cholesterol that hardly make any difference to cholesterol in blood. These foods are eggs, prawns, crabs, etc. It is okay to consume such foods as part of healthy diet. 

How To Reduce Cholesterol?

Limit Intake of Saturated Fats: It is significant to reduce the intake of saturated fat as it can raise the LDL or bad cholesterol level more than anything else. It is discovered in meats, dairy products, chocolates, deep fried foods, and processed foods. You should opt for healthier fats like lean meats, nuts, and unsaturated oils such as canola or olive oil.

Increase Consumption of Soluble Fibre: It is significant to eat adequate amount of soluble fibre as they can prevent the digestive tract from absorbing cholesterol. Try to get 10 to 25 grams of soluble fibre per day. Foods high in soluble fibre include cereals like oatmeal and oat bran. It also includes legumes like kidney beans, lentils, black-eyes peas, lima beans, and chickpeas. Increase intake of fruits like bananas, apples, oranges, pears, and prunes. It is significant to boost the intake of fruits and vegetables as they are vital sources of vitamins, fibre, and other key nutrients, and minerals.

Increase Intake of Plant Stanols and Sterols: They can prevent the digestive tract from absorbing cholesterol. It is crucial to consume at least 2 grams of stanols and sterols every day. You can get stanols and sterols in whole grains, legumes, nuts, olive oil, and avocado oil, according to a report featured in Medline Plus.

Increase Intake Omega-3 Fatty Acids: These unique fats help in reducing LDL and triglyceride levels. They help in controlling blood pressure and decrease the risks of heart rhythm issues. If an individual has heart diseases, these fats can reduce risk of heart attack. The best sources of Omega-3 fatty acids include fish like salmon, tuna, and mackerel. If you are pregnant or breastfeeding, avoid consumption of mackerel due to high mercury.

The best plant sources of omega-3 fatty acids are walnuts, chia seeds, flaxseeds, canola, and soybean oils. Fortified foods like some specific brands of eggs, milk, yogurt, and soy beverages can be included as part of healthy diet.

Reduce Intake of Salt: It is important to limit the intake of sodium or salt and you must aim at consuming 2300 mgs or 1 teaspoon a day. Reducing salt intake may not lower cholesterol but it can reduce the risk of heart diseases by lowering the blood pressure. You may choose low-salt or no added salt foods.  

Reduce Intake of Alcohol: Alcohol has the potential to add extra calories that can cause weight gain. Overweight people face the risk of higher LDL level and lower HDL level. Excessive alcohol consumption can also increase risk of heart diseases as it can increase the blood pressure and triglyceride levels.  

Quit Smoking: It can raise the cholesterol and make you prone to developing serious issues like heart attacks, cancer, and strokes.

Exercise: According to a report featured in NHS, aim to do at least 150 minutes (2.5 hours) of exercise a week. Some good things to try when starting out include walking. Try to walk fast enough so your heart starts beating faster. You may start swimming and cycling too.   

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.