Many people are seeking natural alternatives to lower cholesterol in order to avoid the costs and side effects of prescription medications. Natural therapies for high cholesterol show promise in plant-based meals, fiber, and fatty fish.
A healthy diet, exercise, and stress reduction are also powerful at-home treatments for high cholesterol, according to research.
Natural ways to lower cholesterol
1. Increase your fiber intake
A healthy diet should contain both soluble and insoluble forms of dietary fiber. Low-density lipoprotein (LDL) cholesterol levels can be lowered by increasing your dietary intake of soluble fiber by more than 10 grams. Due to its increased risk of heart disease, LDL is frequently referred to as "bad cholesterol."
Fiber reduces LDL in two different ways. Dietary fiber functions like a sponge when you consume foods that are heavy in fat or cholesterol. By aiding in the absorption of cholesterol, it lowers blood cholesterol levels. So even when you follow a low-fat, low-cholesterol diet, soluble fiber still lowers cholesterol. It aids in avoiding blood sugar surges that encourage the production of additional cholesterol by your body.
Among the typical sources of soluble fiber are:
- Oats.
- Beans.
- Lentils.
- Fruits (apples, pears, oranges).
- Peas.
- Psyllium.
Also lowering your chances of heart disease is fiber. Both soluble and insoluble fibers fall under this description.
2. Adopt a plant-based diet
Consuming more plant-based foods helps reduce cholesterol. This diet contains a lot of whole grains, fruits, veggies, and nuts. LDL cholesterol is the best indicator of how plant-based diets affect cholesterol levels.
That's because meat, dairy, and other animal products don't include saturated fats, which tend to raise LDL levels. Unsaturated fats, fiber, and plant proteins are abundant in plant-based foods. They aid in lowering cholesterol levels. Typically, a plant-based diet will contain items like:
- Vegetable oils.
- Nut butter.
- Seeds.
- Quinoa.
- Hummus.
- Legumes
- Leafy vegetables.
3. Exercise
Both weight training and aerobic exercise can lower your cholesterol. The extent of the benefit seems to be influenced by the exercise's intensity. Exercise of moderate to high intensity reduces LDL levels. High-density lipoprotein (HDL) cholesterol levels are also improved by it.
Because it aids in the removal of other cholesterol from the body, HDL is frequently referred to as "good cholesterol." Thus, it is preferable to have greater HDL levels. Your HDL can naturally rise by exercising.
150 minutes a week of moderate-intensity aerobic exercise is what experts advise. Alternately, aim for 75 minutes or more of high-intensity aerobic activity per week. You could see significant increases in your HDL with this level of exercise. According to one study, three times per week of moderate aerobic exercise3 times a week for 40 minutes increased HDL cholesterol by over 10%.
Typical aerobic exercise techniques include:
- Walking \sBiking.
- Jogging.
- Leaping a rope.
- Swimming.
- a game of tennis.
4. Increase omega-3 intake
Triglycerides are most significantly impacted by omega-3 fatty acids. Triglycerides are a kind of blood fat that can also increase your chance of developing heart disease. Omega-3 fatty acids can lower triglyceride levels by up to 30% at doses of 4 grams per day.
Omega-3 can be obtained through dietary sources, prescription medications, or supplements. You can include these foods high in omega-3s in your diet:
- Fatty fish.
- Nuts.
- Seeds.
- Plant oils.
At least twice a week, the American Heart Association advises eating fatty fish. Fish that are rich in omega-3 fatty acids include:
- Salmon.
- Tuna.
- Mackerel.
- Anchovies.
- Black cod.
- Herring.
.5. Weight management
The risk of elevated cholesterol can increase if you are overweight or obese. Yet, that danger is manageable. Your cholesterol levels can be greatly impacted by even small weight loss. LDL and triglycerides can significantly drop with just a 5% body weight loss.
6. Limit alcohol intake
Alcohol has two different effects on cholesterol. Depending on how much and how frequently you drink, different effects result. Alcohol can increase your HDL when consumed in small to moderate amounts.
Because of this, some people believe that alcohol can prevent heart disease. Yet, consuming alcohol in excess might actually raise triglycerides. How much alcohol raises your cholesterol risk more than it raises it is not totally established from scientific research. Nonetheless, doctors advise against drinking more than one drink each day for women and two for males.
7. Stop smoking
Smoking has a number of negative health impacts, including raising cholesterol. Smoking has two effects on cholesterol. LDL cholesterol is increased while HDL cholesterol is decreased. It is very easy to reverse this effect after you stop smoking.
In fact, 3 weeks after quitting smoking, HDL levels can start to rise. Smoking addictions are challenging to break. Some people find the following tools to be useful:
- Nicotine replacement.
- Medication.
- Counseling.
- Quitlines.
- Online support groups.
8. Decrease stress
There is proof that stress raises triglycerides and LDL levels. Cholesterol levels are rising, but not solely as a result of persistent stress. Moreover, it seems that short-term stress causes quick changes in cholesterol. These are some quick strategies for reducing stress:
- Staying active.
- Practicing mindfulness.
- Eating a balanced diet.
- Using relaxation techniques.
- Getting enough sleep.
9. Take supplements
Some dietary supplements can help lower cholesterol. These may enhance the impact of a good diet and exercise on decreasing cholesterol. The following are typical substances that could reduce your cholesterol:
- Chia.
- Flaxseed.
- Whey.
- Stanol and sterol.
- Soy.
- Garlic.
Supplements occasionally produce effects that are comparable to those of medications. Particularly in the case of red yeast rice. The active component in this supplement might be the same as lovastatin's. It may potentially result in the same negative effects. Your healthcare professional should be informed of any supplements you intend to use in order to ensure that they are safe for you to take.
10. Drink green tea
Green tea has been shown to lower LDL and total cholesterol. The flavonoids in green tea may be the reason it works. These substances may enhance absorption and reduce the production of cholesterol by the body. According to research, 375 mg of green tea may reduce LDL cholesterol by more than 15% daily.
You can take green tea as a dietary supplement or a beverage. No more than 6 to 8 cups should be consumed daily, according to the advice. Though it's generally safe, before including green tea in your diet, be sure to see your doctor. Hope you have learned something and see you in my next blog. Bye"
Natural ways to lower cholesterol
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