How to Lower Cholesterol Fast and Naturally
Cholesterol is a waxy, fat-like substance which is present in each and every one of
our cells.
It aids in bodily processes like digesting food, producing hormones, and generating vitamin
D. There are two types of cholesterol: Low-density
lipoprotein (LDL), or ‘bad’ cholesterol; and high-density lipoprotein (HDL), or ‘good’
cholesterol.
While our wonderful bodies make enough cholesterol, it can also be found in foods like egg yolks,
meat, and cheese.
So consuming too much of these can be detrimental.
Having high LDL or ‘bad’ cholesterol increases your risk of heart disease and heart attack.
Thankfully, you can lower your LDL cholesterol with the following simple changes.
Number 1 - Minimize Trans Fats
Trans fat, or as it likes to be called on nutrition labels, “partially hydrogenated
oil,” can be hard to avoid.
It’s in all those delicious things that aren’t great for us like fried foods, margarine,
and baked goods such as cakes, pies, and cookies.
Unfortunately, trans fats raise your LDL, lower your HDL, and increase your risk of
heart disease or stroke.
So make sure to read the labels, and minimize your intake of trans fats as much as you can.
Number 2 - Scale Back
A healthy body weight promotes good health, including lowering your cholesterol.
Losing just 10 pounds can lower your LDL by up to 8% if you’re overweight.
If you’ve got a few more pounds that you could spare to lose, you’ll want to do it
in a healthy way.
This means no crash diets.
Focus on healthy food choices that can be sustained in the long-term.
A good goal is about 1 to 2 pounds of weight loss per week.
Number 3 - Get Moving
As little as two and a half hours of exercise each week can help boost HDL and lower LDL
cholesterol.
No need to sign up for a triathlon.
Start slow.
Break it down into 10-minute blocks.
A brisk walk, if you will.
Get a couple of those in every day and you’re good to go.
If you’re not a fan of walking, pick any activity you enjoy.
And if you can, get an exercise buddy.
It’s a lot easier when you don’t dread it and you have someone to hold you accountable.
Number 4 - Fill Up on Fiber
Soluble fiber keeps your body from absorbing cholesterol, so aim to consume at least 5
to 10 grams of soluble fiber per day.
You should incorporate foods like oatmeal, prunes, beans, and apples into your diet.
Fiber also makes you feel fuller, helping you cut cravings, which helps you shed some
of those pounds we mentioned earlier.
A word of caution: Increase your fiber intake slowly.
Too much, too soon, can cause abdominal cramps and bloating.
Number 5 - Eat More Fish
Red meat, in particular, is high in saturated fats, so it’s best to cut those out of your
diet.
Instead, eat fish if you want to lower your cholesterol.
What’s more, fish is high in Omega-3 fats, which is good for your heart.
Aim to eat fish two to four times per week.
Just be aware that some types such as swordfish and king mackerel are high in mercury, which
can increase your risk for heart disease.
The best types to eat are wild salmon, sardines, and pollock.
Number 6 - Opt for Olive Oil
Olive oil is one of the most commonly known ‘good’ fats.
Replacing butter with olive oil can lower your LDL cholesterol by up to 15%.
That’s similar to what you would get from a low dose cholesterol medication.
In addition to lowering your LDL, the ‘good’ fats in olive oil contribute to greater heart
health.
Next time you’re in the grocery store, surrounded by hundreds of variations of oil, make sure
you get extra-virgin olive oil.
It’s less processed and contains more antioxidants.
Number 7 - Go Nuts
Certain nuts, almonds, pecans, and walnuts, in particular, can lower LDL.
That’s because nuts contain sterols, which are plant compounds that resemble cholesterol’s
chemical structure.
Sterols compete with cholesterol for absorption, and as a result, cholesterol absorption is
inhibited, and blood cholesterol levels are decreased.
Just keep in mind that nuts are high in calories, so consume them in moderation.
Number 8 - Spice It Up
Cinnamon spice and everything nice can help lower your cholesterol too.
For instance, eating just half a clove of garlic each day can lower your cholesterol
by up to 9%.
Other spices such as curcumin, ginger, black pepper, and coriander pack a flavorful punch
while also improving cholesterol levels.
And as a bonus, extra seasoning reduces your appetite, also helping to shed those extra
pounds.
Double score!
Number 9 - Butt Out
On top of all the other dangers associated with smoking, it raises ‘bad’ cholesterol
and lowers the ‘good.’
Quitting can improve your overall health, and you can see improvement of HDL levels
in as little as six weeks.
You’ll also improve the health of your blood vessels and reduce your risk of heart disease
and death.
Quitting can be tough, but your body will thank you.
Number 10 - Chill Out
Did you know that when you're stressed, your cholesterol can skyrocket?
When the body is faced with stress, several physiological responses occur, including changes
in levels of hormones and components in the blood.
Both of these occurrences can result in elevated cholesterol levels.
So relax and be proactive about how you handle stress.
Some ideas include: reading, reaching out to a friend, or doing some yoga or meditation.
Implementing small changes like these can add up to big improvements for your health
and cholesterol.
Think of how those changes at 6 weeks will be magnified at 3 months.
These tips may not eliminate the need for prescription medication to get your cholesterol
under control, but you’ll probably be able to lower the dose and reduce possible side
effects.
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