Cholesterol Control: How to Lower Your Levels Naturally

Understanding Cholesterol

What is Cholesterol?

Before we go into how to lower cholesterol with natural ways, let’s get to know what it is

Cholesterol is a substance produced by our liver, and they can be found in all animal-based food.

While plant-based food generally doesn’t contain cholesterol, they can still raise our cholesterol levels through their saturated fat content( coconut oil)

But its not entirely useless and bad, as it has a crucial role in cell function and hormone production.

There are two main types of cholesterol:

• LDL (Low-Density Lipoprotein) – These are the ‘bad’ cholesterol which can get stuck in our arteries and lead to hearty disease
• HDL (High-Density Lipoprotein) – The ‘good’ cholesterol, which helps remove LDL from the arteries.

The Risks of High Cholesterol

High LDL cholesterol leads to atherosclerosis, which is a condition where the plaque builds up in our arteries.

When this happens they narrow those arteries, restrict blood flow and thus increase the risk of heart attack and stroke.

According to the CDC, adults aged 20 and older should have their cholesterol checked every four to six years.

Also remember that as you age on a more regular checkup could help potentially detect diseases and other health conditions early on. Giving you better chances to manage them.

Lifestyle Changes for Lower Cholesterol

Diet and Nutrition

Mediterranean Diet

I bet most of you had heard about this at least once. It isn’t exactly a new thing.

This diet which imitates those living the the Mediterranean region is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

These food has been shown to reduce the risk of heart disease, including lowering cholesterol levels.

Find out more on why whole grains can help boost our health in this post.

Food to Include and Avoid:

Include these: Oats, beans, fruits, vegetables, nuts, and seeds

Limit these: Saturated and Trans Fats, Processed Food, and red meat.

Also Limit these: Refined Carbohydrates (White sugar, White Bread, White Rice).

Fact: Research suggests that consuming soluble fiber, which are found in oats, beans, and fruits, can help lower Total Cholesterol, including LDL. (Brown et al., 1999)

Exercise and Physical Activity

Exercise is always one of the thing most practitioner recommend for improving health.

Regular exercise help for improving cholesterol levels naturally too! It also helps in reducing blood pressure, blood sugar control, and promote weight loss.

The American Heart Association recommends at least 150 minutes of moderate intensity exercise per week for adults.

Moderate intensity are exercise that gets you into 60-70% of your Max Heart Rate.

Maximum Heart Rate (MHR) = 220 – Age

Here’s a breakdown for different age groups:

Stress Management

If you’re living a highly stressful lifestyle, getting them under control will also helps in lowering cholesterol levels.

Chronic Stress can contribute to high cholesterol levels by increasing our body’s cortisol, the stress hormone’s production.

Practice relaxation techniques like meditation, deep breathing, yoga, and spending more time in nature to help reduce stress.
Remember that proper diet, sleeps and exercise together can help keep stress level in check.

Natural Supplements and Remedies

Plant-Based Sterols and Stanols

Taking supplements of these plant-based compounds can help reduce cholesterol absorption.

These compounds can also be found in plant-based foods like nuts, seeds, and legumes. That is why it help to add these in your diet regularly.

Disclaimer: Always consult with health professionals if you’re planning on taking supplements for your health, especially if you have existing conditions and are already on medications.

Omega-3 Fatty Acids

Increasing intake of Omega-3 Fatty Acid can help lower triglyceride levels, and decrease the negative effects of Omega-6 Fatty Acids.

Sources includes: Fatty fish (Salmon, Mackerel, Sardines), Flaxseeds, and Chia Seeds.

Additional Tips to Managing Cholesterol Levels

Regular Check-ups – Always consult with doctors for regular cholesterol screenings, especially if you are already taking medications for your symptoms.

Quit Smoking – Smoking significantly increase the risk of heart disease and stroke. It lowers our Hdl Cholesterol and stresses our body, disrupting with healthy body functions.

Weight Management – Losing even a small amount of your body weight can improve cholesterol levels (AHA).

References

1. Brown, L., Rosner, B., Willett, W. W., & Sacks, F. M. (1999). Cholesterol-lowering effects of dietary fiber: a meta-analysis. The American journal of clinical nutrition, 69(1), 30–42. https://doi.org/10.1093/ajcn/69.1.30
2. American Heart Association. (2023, July 25). Target Heart Rates Chart. https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
3. How to Control Cholesterol Fact Sheet. https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8/how-to-control-cholesterol-fact-sheet
4. Saedi, S., Noroozi, M., Khosrotabar, N., Mazandarani, S., & Ghadrdoost, B. (2017). How canola and sunflower oils affect lipid profile and anthropometric parameters of participants with dyslipidemia. Medical journal of the Islamic Republic of Iran, 31, 5. https://doi.org/10.18869/mjiri.31.5