Did you know high levels of LDL cholesterol can lead to heart disease? If you aren't aware, you are not alone. Many people are unaware that they have high LDL, and it is leading to a lot of unnecessary heart attacks, strokes, and deaths. High blood cholesterol isn't something we can control by simply switching up our diet. Not everyone has the same genetics or lifestyle factors that make us more or less susceptible to having high cholesterol.
It's just one of those things we have no control over. Unless that is, we learn how to lower our cholesterol naturally. The following top 10 ways to lower your cholesterol will give you the knowledge and tools you need to help protect your health from this silent killer.
10 Best Ways to Lower Cholesterol Naturally
Here are top 10 best ways to lower cholesterol naturally.
1. Go Vegetarian for a Few Days Each Week
If you eat a lot of meat, you will be consuming a lot of cholesterol from animal sources. Try eating vegetarian for just 3 to 5 days each week. This will reduce your cholesterol intake. You will also be reducing your intake of saturated fats, which are also bad for your cholesterol levels.
2. Exercise More Often
Exercise is always good for you. Research shows that even small amounts of exercise have significant benefits for cholesterol levels. Doing some light exercise daily is recommended for everyone. Doing so will increase your heart rate and help regulate your blood sugar levels. This is good for your cholesterol levels.
Those who exercise moderately or vigorously 4 to 7 times a week have lower cholesterol levels than those who exercise less. Exercise also reduces stress, which can increase cholesterol levels.
3. Walk More
You don't need to do a rigorous exercises like lifting weights to lower your cholesterol. A brisk walk will do the job. Aim to walk for at least 30 minutes daily. Walking daily helps to keep your cholesterol levels in check.
4. Try Turmeric, Ginger, and Garlic
These are all potent anti-oxidants. They can help to lower cholesterol levels in the body. You can make a paste with these ingredients and consume it to get the benefits.
5. Fiber is Important
Add more soluble fiber to your diet. High-fiber foods are known to lower cholesterol. They are also good for regulating your blood sugar levels and keeping you full for longer. Some of the best sources of soluble fiber are beans, oats, and barley. You can also drink plenty of water. Water helps to flush toxins from your body and lowers cholesterol levels.
6. Add Good Cholesterol to Your Diet
Consuming foods rich in good cholesterol is a great way to balance your cholesterol levels. Good cholesterol is found in foods such as avocados, fish, olives, and nuts. Try to consume these foods at least 4 times a week. You can also include whole grains, blueberries, broccoli, carrots, and citrus fruits in your diet to increase the good cholesterol in your body.
7. Learn How to Cook with Healthy Oils
Cooking with healthy oils such as olive oil, sunflower oil, or coconut oil will help to lower your cholesterol. Also, avoid cooking with butter and margarine. These contain unhealthy fats that can spike your cholesterol levels.
8. Try Natural Cholesterol Cleansers
Some herbs are known to lower cholesterol in the body. You can make a powder with bhringaraj, Shatavari, or shilajit. Add this powder to your water or make a paste with it and consume it.
9. Lower Sugar Consumption
Sugar is bad for your cholesterol levels. It will increase your cholesterol levels and make it more difficult for your body to regulate them. Try to avoid sugar as much as possible. Try to substitute table sugar with Stevia. Stevia is a natural sweetener that has no adverse effects on your cholesterol levels.
10. Get Enough Vitamin D
Vitamin D is good for your health in many ways. It has been found to be beneficial for the heart. People who have low levels of Vitamin D are more likely to have high cholesterol. You can get Vitamin D from the sun or from Vitamin D supplements. People who live in areas with little or no sunshine throughout the year should take Vitamin D supplements.
FAQ related to Cholesterol
What is the fastest way to lower cholesterol naturally?
1. Saturated fats should be reduced.
2. Trans fats should be avoided.
3. Consume foods high in omega-3 fatty acids.
4. Increase your soluble fiber intake.
5. Whey protein should be added.
What are the symptoms of high cholesterol?
3. Slurred speech
4. Extreme fatigue
5. Chest pain or angina
6. Shortness of breath
7. Numbness or coldness in extremities
8. High blood pressure
Does stress affect cholesterol?
Long periods of stress can increase your risk of high cholesterol and heart disease. However, you can follow the above ways to reduce your stress and protect your heart.
How long does it take for cholesterol levels to fall?
After a few days of healthier living, cholesterol drops gradually rather than abruptly. There is no set time frame during which cholesterol is
guaranteed to fall. Cholesterol-lowering medications typically produce a reduction in LDL within 6 to 8 weeks. Lifestyle changes can affect cholesterol levels within weeks.
Conclusion: Best Ways to Lower Cholesterol Naturally
It is alarming how many people are unaware that they are suffering from high cholesterol. Having high cholesterol can lead to health issues such as heart attacks and strokes. Luckily, there are plenty of ways to lower cholesterol naturally. From eating healthier to exercising, there are best ways to lower cholesterol naturally.