15 Natural Ways (research based) to Lower Bad Cholesterol Level in Your Body

By Admin

Cholesterol is a fatty substance that your body needs to build cells and make hormones. However, having too much cholesterol in your blood can increase your risk of heart disease and stroke.

There are two main types of cholesterol:

LDL (low-density lipoprotein) cholesterol is often called "bad" cholesterol because it can build up in your arteries and form plaques. These plaques can narrow your arteries and restrict blood flow to your heart and brain, which can lead to heart disease and stroke.

HDL (high-density lipoprotein) cholesterol is often called "good" cholesterol because it helps to remove LDL cholesterol from your arteries and prevent plaque buildup.

You can lower your LDL cholesterol levels and improve your overall heart health by making some simple lifestyle changes, such as:

Eating a healthy diet. This includes eating plenty of fruits, vegetables, and whole grains, and limiting saturated and trans fats.

Exercising regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Maintaining a healthy weight. Being overweight or obese can increase your LDL cholesterol levels and reduce your HDL cholesterol levels.

Quitting smoking. Smoking damages your arteries and makes them more likely to develop plaque buildup.

In addition to these general lifestyle changes, there are a number of natural ways to lower your bad cholesterol levels. Here are 15 of the most effective:

Also Read:Cleanse Your Blood Vessels Naturally: 32 Effective Herbs and Foods to Declog and Remove Plaque

1. Eat soluble fiber. Soluble fiber binds to cholesterol in your digestive system and helps to remove it from your body. Good sources of soluble fiber include oats, beans, lentils, Brussels sprouts, apples, oranges, and pears. A study published in the journal Circulation found that people who ate a diet high in soluble fiber had lower LDL cholesterol levels than those who ate a diet low in soluble fiber.

2. Eat plant sterols and stanols. Plant sterols and stanols are compounds found in plants that can help to block cholesterol absorption in your gut. Good sources of plant sterols and stanols include fortified foods such as margarine, spreads, and orange juice, as well as nuts, seeds, and legumes. A study published in the journal Atherosclerosis found that people who took plant sterol and stanol supplements had lower LDL cholesterol levels than those who did not take supplements.

3. Eat fatty fish. Fatty fish, such as salmon, tuna, and mackerel, are rich in omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties and can help to lower LDL cholesterol levels and raise HDL cholesterol levels. A study published in the journal The American Journal of Clinical Nutrition found that people who ate fatty fish twice a week had lower LDL cholesterol levels than those who ate fatty fish less than once a week.

4. Eat nuts. Nuts are a good source of unsaturated fats, which can help to lower LDL cholesterol levels. They are also a good source of fiber and protein. A study published in the journal Metabolism found that people who ate 30 grams of nuts per day had lower LDL cholesterol levels and higher HDL cholesterol levels than those who did not eat nuts.

5. Use olive oil. Olive oil is a good source of monounsaturated fats, which can help to lower LDL cholesterol levels. A study published in the journal The American Heart Journal found that people who used olive oil as their main cooking oil had lower LDL cholesterol levels than those who used other cooking oils, such as butter or vegetable oil.

6. Eat plant-based protein. Plant-based protein sources, such as tofu, tempeh, and beans, are low in saturated fat and can help to lower LDL cholesterol levels. A study published in the journal Circulation: Cardiovascular Quality and Outcomes found that people who ate plant-based protein sources had lower LDL cholesterol levels than those who ate animal-based protein sources.

7. Drink green tea. Green tea contains catechins, which are compounds that can help to lower LDL cholesterol levels. A study published in the journal The American Journal of Clinical Nutrition found that people who drank green tea daily had lower LDL cholesterol levels than those who did not drink green tea.

8. Take garlic supplements. Garlic supplements have been shown to lower LDL cholesterol levels. A study published in the journal The Journal of Nutrition found that people who took garlic supplements had lower LDL cholesterol levels than those who did not take supplements.

9. Take psyllium supplements. Psyllium is a type of soluble fiber that can help to lower LDL cholesterol levels. A study published in the journal The American Journal of Gastroenterology found that people who took psyllium supplements had lower LDL cholesterol levels than those who did not take supplements.

10. Take red yeast rice supplements. Red yeast rice contains monacolin K, which is a compound that works similarly to statin drugs to lower LDL cholesterol levels. A study published in the journal The New England Journal of Medicine found that people who took red yeast rice supplements had lower LDL cholesterol levels than those who took a placebo.

11. Exercise regularly. Exercise helps to raise HDL cholesterol levels and lower LDL cholesterol levels. A study published in the American Journal of Cardiology (2005) reported that regular exercise can lead to a significant decrease in LDL cholesterol levels.

Also Read:10 Delicious Keto-Friendly Recipes for a Healthy Lifestyle

12. Maintain a healthy weight. Being overweight or obese can increase your LDL cholesterol levels and reduce your HDL cholesterol levels. A study published in the Journal of Clinical Lipidology (2015) demonstrated that achieving and maintaining a healthy weight through a balanced diet and regular exercise is associated with significant reductions in LDL cholesterol levels.

13. Quit smoking. Smoking damages your arteries and makes them more likely to develop plaque buildup. Research published in the Journal of the American College of Cardiology (2013) found that quitting smoking can lead to improvements in lipid profiles, including lower levels of LDL cholesterol.

14. Manage stress. Stress can raise LDL cholesterol levels and lower HDL cholesterol levels. Find healthy ways to manage stress, such as exercise, yoga, or meditation. A study published in the journal Psychosomatic Medicine (2011) found that stress management techniques, such as mindfulness-based stress reduction, were associated with improvements in cholesterol levels, including reductions in LDL cholesterol.

15. Get enough sleep. Sleep deprivation can raise LDL cholesterol levels and lower HDL cholesterol levels. Aim for 7-8 hours of sleep per night. A study published in the Journal of Clinical Sleep Medicine (2019) demonstrated that maintaining regular and sufficient sleep can contribute to improved cholesterol levels, including a reduction in LDL cholesterol.

Conclusion:

There are a number of natural ways to lower your bad cholesterol levels. These include eating a healthy diet, exercising regularly, maintaining a healthy weight, quitting smoking, and managing stress. If you have high cholesterol, it is important to talk to your doctor about the best way to manage your condition. They may recommend a combination of lifestyle changes and medication.

It's important to note that while these practices have been shown to contribute to lower LDL cholesterol levels, they are most effective when combined and integrated into an overall healthy lifestyle. Additionally, individual responses to these lifestyle changes may vary, so consulting with a healthcare professional is advisable for personalized guidance and recommendations.

Note: The information provided in this article is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition.