4 Natural Ways to Reduce Cholesterol

At normal levels, cholesterol is an essential substance for our body. It has important natural functions such as helping food digestion, hormone productions and generating vitamin D. However, if the concentrations in blood get too high, it can increase the risk of heart attacks.

Cholesterol is divided into LDL ( Low Density Lipoprotein) also known as the bad cholesterol and HDL ( High Density Lipoprotein) or the good cholesterol. When your body has too much of the bad cholesterol, it can build up in the walls of your blood vessels and restrict or block the blood flow from your heart and other organs – thus raising your risk for heart disease and stroke.

Since there are rarely signs or symptoms for high cholesterol, it is important that you have your blood taken periodically to monitor the count. For minor cases of cholesterol, doctors generally will recommend lifestyle changes before prescribing a lipid-lowering drug. So if you are among the people who are looking to still naturally reduce your cholesterol instead of relying on medicine, read on our tips below :

1. Create a Diet Change

Research shows that the amount and type of dietary fat consumed can affect blood cholesterol levels. Here’s the types of fats to watch :

Dietary fat, especially saturated and trans fats, may raise blood levels of total and LDL cholesterol. Avoid too much red meat and full-fat dairy products.
Polyunsaturated and monounsaturated fats can help lower blood cholesterol. Try olive and canola oil for a change, tree nuts, avocados and Omega-3.

Aim to eat more fiber-rich food, especially the soluble kind, to help reduce the absorption of cholesterol in the bloodstream, including oatmeal, kidney beans, apples and pears.

2. Include An Exercise Routine

One way exercise can help lower cholesterol is by helping you lose or maintain weight. Being overweight is one of the culprits to the raise of LDL in your blood. Even low intensity exercise like walking is enough to improve cholesterol and reduce the risk of heart disease. Researchers believe that the mechanism of exercise stimulates the enzymes that help move LDL then converts it into bile for digestion. So the more you exercise, the more LDL you expels.

3. Quit Smoking & Heavy Drinking

First, quit smoking to improve your HDL cholesterol level. Tobacco tar causes damage to your cells, making it hard to return cholesterol from vessel walls to the blood for transport to the liver. As such, these dysfunctional cells may contribute to faster clogged arteries.

The benefits of quitting smoking occur quickly too :

Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
Within three months of quitting, your blood circulation and lung function begin to improve
Within a year of quitting, your risk of heart disease is half that of a smoker

Next, drink alcohol only in moderation. When you drink alcohol with care, the ethanol can actually increase the good cholesterol and reduce the risk of heart disease. But even so, the bad still outweighs the good since alcohol may cause liver damage, high blood pressure, heart failure and other health problems.

4. Try Supplements

Still considered more natural than medicines, consult your doctor for supplements to tackle cholesterol problems. There is strong evidence that fish oil and soluble fiber improve cholesterol and promote heart health. Look for products that are organically produced and use plant-based ingredients such as fenugreek, artichoke leaf extract, garlic and fish oil.