Natural Ways to Lower Cholesterol Levels

There are natural ways to lower cholesterol levels for healthy living. The liver is the organ responsible for producing as much cholesterol as the body needs. It binds cholesterol with fat in the form of very low-density lipoproteins (VLDL). As the VLDL delivers the fat to the body cells that need it, it evolves into low-density lipoprotein (LDL) which is denser. This LDL carries cholesterol where it is needed. The liver also releases high-density lipoprotein which unused cholesterol back to the liver in a process called reverse cholesterol transport. This protects against clogged arteries as well as other types of related diseases like heart diseases.

A recent study has shown that dietary cholesterol has only a small influence on the amount of cholesterol in the body. This is because the liver’s action changes the amount of cholesterol depending on how much food the individual consumes. When the body absorbs more cholesterol from the diet, it reduces the amount produced in the liver. Recent guidelines by health organizations for lowering the risk of heart disease no longer contain specific recommended levels of dietary cholesterol. The guidelines still do recommend the regulation of the consumption of cholesterol, but this is done more to limit the saturated fat that most likely comes with the cholesterol in foods rather than limiting the actual cholesterol in the food. Also, while dietary cholesterol may have little direct influence on the level of cholesterol in the body, some other factors that may have more direct effects include:

• Sedentary lifestyle
• Alcoholism
• Smoking
• Family history

Adoption of healthy lifestyle choices can help improve the situation by increasing the beneficial high-density lipoproteins and decreasing the low-density lipoproteins. Some individuals may opt to reduce their cholesterol levels via medication, but usually, daily habits can help in its control. This may eventually rule out the need for medication altogether and its unwanted side effects.

The natural ways to improve the levels of cholesterol are:

Exercising 

This is very important in the effort to control cholesterol. Exercising for at least two and half hours every week is enough to raise the HDL and improve LDL and triglycerides. It is essential for individuals who do not do any at all to start slowly; even ten minutes bouts can be massively beneficial. Choosing an enjoyable exercise can also help fuel the passion for it. Finding an exercise partner can also help keep in being consistent.

Fiber intake 

An increase in the consumption of food that is high in soluble fiber like apples, prunes, oatmeal, and beans can prevent the body from absorbing cholesterol. Studies show that individuals that consume up to 10 grams of fiber each day saw a decrease in their LDL. Eating more fiber also helps an individual feel full more quickly which prevents them from craving junk like snacks. However, too much fiber consumption may cause abdominal cramps or bloating, so it is essential to regulate the consumption.

Eat more fish 

It is very important to try and eat fish multiple times a week, up to four times. They contain very healthy omega-3 fats which are very healthy for the heart. They also help reduce the number of times that the individual consumes red meat, effectively replacing it in the diet. This reduces the individual’s exposure to saturated fats. It is also important to choose fish like salmon, sardines, and tuna which will not increase the mercury levels in the body unlike a shark, swordfish, etc.

Cut out trans fat 

These types of fat raise the level of the LDL and lower the HDL, and this increases the chances of heart disease and stroke. This is why it is important to carefully check the labels of the food purchased as small amounts of trans fats may still be in some products. Any product with partially hydrogenated oil on the package means that it contains trans fat.

Losing weight 

Losing weight does not mean a massive weight loss in order to lower cholesterol. Small drops in weight can also be effective in reducing LDL. For example, if an individual is overweight, a loss of about 10 pounds will drop the person’s LDL by up to 8%. But it is usually more reasonable to have a goal of about 1-2 pounds of weight loss a week.

Consume more olive oil 

Replacing butter with olive oil may reduce LDL by as much as 15%. The good fats that are present in olive oil are also beneficial to the heart. It is also important to choose extra virgin olive oil. It ensures that it is less processed and contains more antioxidants which help prevent disease.

Eat more nuts 

Most types of nuts can lower LDL, this is because they contain sterols. Sterols much like the effect seen in fiber can help prevent the body from absorbing cholesterol as well. It is also important to note that nuts are also high in calories so one should not eat too much.

Relax

Reducing stress can help a lot in controlling cholesterol. Cholesterol can increase massively in instances when an individual is under a great deal of stress. It is important to engage in activities that will reduce stress like yoga, meditation, engaging in other hobbies that will help manage the stress levels. This will help keep the cholesterol in check. Laughing more and engaging in activities that make an individual smile and laugh like comedy sessions and funny videos can help increase the levels of HDL.

Quitting smoking 

Smoking increases the levels of LDL and lowers the levels of HDL. Quitting smoking entirely usually reverses those indices. This also applies to individuals who are around smokers, as secondhand smoke every day also has the same effect and raises the level of bad cholesterol.

Eating more spice 

Spices like ginger, garlic, black pepper, and cinnamon are all beneficial in helping regulate cholesterol levels. Studies show that eating up to one clove of garlic a day can help reduce cholesterol levels by up to 9%. Another beneficial side effect of spicing up food is that it also reduces the appetite, making it easier to lose weight.