10 Natural Ways to Lower Your Cholesterol:- You may feel concerned after realising you have high cholesterol. Health hazards from high cholesterol, drug expenses, and side effects are common concerns. So many cholesterol drug classifications make it challenging to pick.
However, some simple food and lifestyle modifications may assist. Natural cholesterol-lowering methods may reduce pharmaceutical use.
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10 Natural Ways to Lower Your Cholesterol
1. Eat more fibre
- Soluble and insoluble fibre are essential to a healthy diet.
- LDL cholesterol can be lowered by eating over 10 grammes of soluble fibre. LDL is dubbed “bad cholesterol” because it raises heart disease risk.
- Fibre lowers LDL two ways. Fibre soaks up fat and cholesterol from high-fat diets.
- Keeps blood cholesterol levels low by absorbing it. Even on a low-fat, low-cholesterol diet, soluble fibre lowers cholesterol.
- It reduces blood sugar spikes that increase cholesterol.
2. Adopt a plant-based diet
- Reduce cholesterol using a plant-based diet. This diet emphasises fruits, vegetables, nuts, and whole grains.
- Plant-based diets affect LDL cholesterol most. Because you don’t get saturated fats from meats, dairy, and other animal items, which raise LDL.
- Unsaturated fats, fibre, and protein are abundant in plant-based foods. Helps reduce cholesterol.
3. Exercise
- Resistance training and aerobic exercise lower cholesterol. Benefit appears to depend on workout intensity. Lower LDL with moderate-to-high-intensity exercise.
- It also boosts HDL cholesterol. Due to its cholesterol-lowering effects, HDL is nicknamed “good cholesterol”. Thus, higher HDL is preferable. HDL rises naturally with exercise.
- Experts advise 150 minutes of moderate-intensity aerobic activity each week. Or try 75 minutes of high-intensity aerobic exercise every week. HDL may increase significantly with this activity.
- One study indicated that 40 minutes of moderate aerobic exercise three times a week raised HDL cholesterol by 10%.
4. Eat more omega-3s
- Triglycerides are most affected by omega-3s. Blood fat called triglycerides increases heart disease risk.
- Triglycerides can drop 30% with 4 grammes of omega-3 fatty acids per day.
- You can get omega-3 from supplements, food, or medication. Eat omega-3-rich meals like:
- Fatty fish
- Nutty seeds
- Plant oils
- Two servings of fatty fish per week are advised by the American Heart Association.
5. Managing weight
- Being overweight or obese increases cholesterol risk. That danger is reversible. Even small weight loss can significantly lower cholesterol. LDL and triglycerides drop significantly with 5% weight loss.
10 Natural Ways to Lower Your Cholesterol
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6. Managing weight
- Two ways alcohol affects cholesterol. Effects vary on amount and frequency of drinking.
- Moderate alcohol use raises HDL. This is why alcohol may prevent heart disease. Alcohol can raise triglycerides if consumed in excess.
- Alcohol may increase cholesterol risk more than benefit, but the science is unclear.
- Experts advise ladies to limit their daily drink intake to one and men to two.
7. Stop smoking
- Along with other health risks, smoking raises cholesterol. Smoking has two cholesterol effects.
- LDL cholesterol rises and HDL cholesterol falls. This impact is easily reversed by quitting smoking.
- In just 3 weeks after stopping smoking, HDL levels climb.
8. Less stress
- Research shows stress raises LDL and triglycerides. The spike in cholesterol isn’t solely from long-term stress.
- Short-term stress appears to rapidly affect cholesterol.
9. Take supplements
- Dietary supplements can control cholesterol. A healthy diet and exercise can decrease cholesterol more with them.
- Supplements that may decrease cholesterol include.
- Chia, flaxseed, whey, stanol, sterol.
- In rare situations, supplements can mimic drugs. Particularly red yeast rice.
- Lovastatin may be in this supplement. The same side effects may apply.
- Consult your doctor before using any supplements to ensure safety.
10. Sip Green Tea
- Evidence suggests green tea lowers LDL and total cholesterol. It may function because of green tea flavonoids.
- These chemicals may reduce cholesterol production and enhance absorption.
- Over 15% decrease LDL cholesterol with 375 mg of green tea daily, according to research.
- Drink green tea or take it as a supplement. Limit yourself to 6–8 cups per day.
- Before drinking green tea, consult your doctor. It’s safe for most individuals.
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