Table of contents
High cholesterol levels can increase the risk of heart disease and other cardiovascular issues. While medication can be effective, making lifestyle changes and incorporating natural remedies into your daily routine can also help lower cholesterol levels. Here are ten natural ways to manage and lower your cholesterol levels.
1. Eat Heart-Healthy Foods
A diet rich in heart-healthy foods can significantly impact your cholesterol levels. Focus on incorporating the following into your meals.
- Oats: Start your day with a bowl of oatmeal or oat bran. They contain soluble fibre, which can help lower LDL (bad) cholesterol.
- Nuts: Almonds, walnuts, and other nuts are high in monounsaturated fats and polyunsaturated fats, which can help lower LDL cholesterol.
- Fatty Fish: Salmon, mackerel, and sardines are packed with omega-3 fatty acids, known for their heart-protective properties.
- Fruits and Vegetables: Apples, citrus fruits, berries, and leafy greens are rich in soluble fibre and antioxidants, which can help lower cholesterol.
- Legumes: Beans, lentils, and chickpeas are excellent sources of soluble fibre, making them a great addition to a cholesterol-lowering diet.
2. Choose Healthy Fats
Swap saturated fats and trans fats with healthier fats like monounsaturated fats (found in olive oil and avocados) and polyunsaturated fats (found in fatty fish, flaxseeds, and walnuts). These fats can help lower LDL cholesterol.
3. Increase Soluble Fibre Intake
Soluble fibre binds to cholesterol in the digestive system and helps eliminate it from the body. Foods rich in soluble fibre include oats, beans, lentils, fruits, and vegetables.
4. Exercise Regularly
Regular physical activity can raise HDL (good) cholesterol levels and lower LDL cholesterol. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
5. Get Plenty of Sleep
Inadequate sleep can disrupt cholesterol metabolism and lead to higher levels of LDL cholesterol. Aim for 7–9 hours of quality sleep per night to support healthy cholesterol levels.
6. Stay Hydrated with Green Tea
Green tea contains antioxidants called catechins, which have been linked to lower cholesterol levels. Drinking a few cups of green tea daily can be a natural addition to your cholesterol-lowering plan.
7. Consume Plant Sterols
Plant sterols, found in foods like fortified margarine and some orange juices, can help lower LDL cholesterol by blocking its absorption in the intestines.
8. Limit Alcohol Consumption
Moderate alcohol consumption may have some heart benefits, but excessive drinking can raise cholesterol levels. Stick to recommended guidelines, which typically suggest one drink per day for women and up to two drinks per day for men.
9. Manage Stress
Chronic stress can contribute to higher cholesterol levels. Practising stress-reduction techniques such as meditation, yoga, or deep breathing exercises can help manage stress and potentially lower cholesterol.
10. Try Policosanol
Raydel’s Policosanol contains a mixture of 8 high molecular weight alcohols isolated from the Cuban sugar cane wax, which helps in to maintain and support healthy cholesterol.
Lowering cholesterol naturally involves making positive lifestyle changes that promote heart health. These ten natural methods, including dietary modifications, regular exercise, and stress management, can help you to achieve healthier cholesterol levels and reduce your risk of heart disease. Remember to consult with a healthcare professional before making significant changes to your diet or exercise routine, especially if you have underlying health conditions or are taking medication for cholesterol management. By taking proactive steps to lower your cholesterol naturally, you can work toward a healthier and happier life.