Cholesterol is a glassy substance in your
blood that is important for developing healthy cells. Still, high levels of
cholesterol can increase the risk of heart disease and stroke. If your cholesterol
levels are elevated, making some simple lifestyle changes can help bring them
back to a healthy range.
Your blood
contains cholesterol, fat, and fat-soluble vitamins that are carried by lipoproteins, and there are two types of lipoproteins:
·
Low-density lipoprotein (LDL): High levels of LDL, or “bad” cholesterol,
may result in cholesterol deposits in blood vessel walls. This could lead to
clogged arteries and an increased risk Trusted Source of heart attacks.
·
High-density lipoprotein (HDL): HDL, or “good” cholesterol, helps carry
cholesterol away from blood vessel walls. Due to this, it helps prevent the
conditions mentioned above.
Here are 10 natural methods that can incorporate into your daily routine to lower your cholesterol levels:
1. Exercise Regularly: Physical activity can help raise your HDL cholesterol levels and lower your LDL cholesterol levels. Go for at least 120 minutes of moderate-intensity exercise per week, for example brisk walking, jogging, cycling or swimming.
2. Choose Healthy Fats: Opt for healthy fats
such as monounsaturated and polyunsaturated fats found in foods like nuts,
seeds, avocados, and olive oil. This grease can help raise your
"good" HDL cholesterol levels while lowering your "bad" LDL
cholesterol levels.
3. Increase Your Fiber Intake: Dietary fiber
can help lower cholesterol levels by binding to cholesterol in the digestive
tract and preventing it from being absorbed into the bloodstream. Include
plenty of fiber-rich foods such as oats, beans, fruits, and vegetables in your
diet.
4. Maintain a Healthy Weight: Being
overweight or obese can contribute to high cholesterol levels. By maintaining a
healthy weight through a balanced diet and regular exercise, you can lower your
cholesterol levels and reduce your risk of heart disease.
5. Eat a Heart-Healthy Diet: One of the most
effective ways to lower your cholesterol levels is to follow a heart-healthy
diet. Focus on eating more fruits, vegetables, whole grains, and lean proteins,
while limiting your intake of saturated fats and trans fats.
6. Limit Alcohol and Quit Smoking: Excessive
alcohol consumption can raise your triglyceride levels and contribute to high
cholesterol. Quitting smoking can also improve your cholesterol levels and
reduce your risk of heart disease.
7. Manage Stress: Chronic stress can lead to
unhealthy lifestyle habits that can impact your cholesterol levels. Practice
stress-reducing activities such as meditation, yoga, deep breathing exercises,
or spending time in nature to help lower your stress levels.
8. Include Plant Sterols and Stanols: Plant
sterols and stanols are compounds found in fruits, vegetables, nuts, and seeds
that can help lower cholesterol levels by blocking the absorption of
cholesterol in the intestines. It can be advantageous to include foods that are
fortified with plant sterols and stanols in your diet.
9. Drink Green Tea: Green tea is rich in
antioxidants called catechins that have been shown to lower cholesterol levels.
Enjoying a cup of green tea daily can be a simple and enjoyable way to improve
your heart health.
10. Get Plenty of Omega-3 Fatty Acids: Omega-3 fatty acids found in fatty fish like salmon, mackerel, and sardines can help lower triglyceride levels and reduce inflammation in the body. Aim to include fatty fish in your diet at least twice a week or consider taking an omega-3 supplement.
By incorporating these natural methods into
your daily routine, you can effectively lower your cholesterol levels and
improve your heart health. Remember to consult with your healthcare provider
before making any significant changes to your diet or lifestyle, especially if
you have existing health conditions or are taking medications. Making small,
sustainable changes over time can lead to long-lasting improvements in your cholesterol
levels and overall well-being.