8 Ways to Lower Cholesterol Naturally Without Drugs
It’s possible to lower your cholesterol without drugs. It’s just not as easy. There are seven basic ways to get your cholesterol where you want it:
- 1Choose foods that lower cholesrerol
level.
Fiber. The most well known nutrient that has been shown to help lower blood cholesterol is soluble fiber. Water-soluble fiber may lower cholesterol by preventing the reabsorption of bile acids. Foods that are high in soluble fiber are: oats, oatmeal, barley, beans, peas, strawberries, apple pulp, rice bran and citrus fruits.
Nuts. Walnuts, almonds and other nuts have been shown to help lower cholesterol. This is mainly because nuts are a good source of monounsaturates but also possibly because they contain other heart-healthy ingredients like soluble fibre and vitamin E.
In July 2003, the FDA approved a health claim regarding the relationship between eating nuts and the reduced risk of heart disease.
Fish and omega-3 fatty acids. Fish high in omega-3-fatty acids include salmon, halibut, sardines, albacore, trout, herring. There is strong scientific evidence from human studies that omega-3 fatty acids from fish or fish oil supplements (EPA + DHA) significantly reduce blood triglyceride levels. Fish oil supplements also appear to cause small improvements in high-density lipoprotein.
Foods fortified with sterols. Margarines, orange juice and yogurt drinks fortified with plant sterols can help reduce LDL cholesterol by more than 10%. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237 milliliters) servings of plant sterol-fortified orange juice a day. - 2Avoid or limit foods that increase
cholesterol level
Limit saturated fats. Consuming foods high in saturated fat will cause the body to produce more LDL cholesterol. Beef, pork, lamb, dairy products, palm and coconut oils are high in saturated fat . Research has shown that reduction in dietary saturated fats helps to decrease blood LDL-cholesterol level.
Eliminate trans fats. Human body has no need for these man-made fats! Not only do trans fats increase your total LDL cholesterol, but they also lower your HDL cholesterol. Trans fats, which are often found in margarines and commercially baked cookies, crackers and snack cakes, are particularly bad for your cholesterol levels. - 3Exercise
Exercise is another way to improve your cholesterol levels. Increased physical activity can have a modest effect on cholesterol, lowering triglycerides (and LDL cholesterol to a lesser extent), while boosting your HDL cholesterol. Any aerobic activity -- something that boosts your heart rate -- is good. Walking is often the best way for people who are out of shape to get started. - 4Lose excess pounds
Weight loss reduces the body’s ability to make cholesterol, increases HDL levels, and reduces triglycerides. Weight loss also leads to a decrease in blood pressure. - 5Quit smoking
Cigarette smoking is known to increase total cholesterol, triglycerides, and LDL cholesterol, while acting to decrease the cardio-protective HDL cholesterol. Studies have shown that HDL levels often go up soon after a person quits smoking. - 6Drink alcohol only in moderation
In some studies, moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't drink already. If you choose to drink, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men. Drinking too much alcohol can lead to serious health problems.