Tips to Lower Your Cholesterol Levels Naturally
High cholesterol levels can be a cause for concern as it can lead to serious health problems such as heart disease. However, there are ways to lower your cholesterol levels without having to resort to medication. Here are some tips on how you can lower your cholesterol naturally.
1. Eat more fiber. Foods that are high in soluble fiber such as oats, barley, beans and lentils can help to reduce cholesterol levels by binding to it in the gut and preventing its absorption into the bloodstream.
2. Eat plenty of fruits and vegetables. Fruits and vegetables are rich in antioxidants which help to reduce LDL (bad) cholesterol levels and promote healthy HDL (good) cholesterol levels. Aim for at least 5 portions per day.
3. Include healthy fats in your diet. Monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts and seeds can help to reduce LDL cholesterol levels while maintaining healthy HDL cholesterol levels.
4. Avoid saturated fats. Saturated fats are found in animal products such as fatty meat, cream, butter and cheese as well as processed foods such as biscuits, cakes and pastries. These types of fats can raise LDL cholesterol levels so should be limited in the diet.
5. Exercise regularly. Exercise helps to boost HDL (the good cholesterol) levels whilst also helping to lower LDL cholesterol levels. Just 30 minutes of moderate intensity exercise 5 times per week can make a difference.
6. Quit smoking. Smoking is one of the main risk factors for heart disease so quitting is one of the best things you can do for your cardiovascular health. Not only will it lower your LDL cholesterol levels but it will also increase your HDL cholesterol levels too.
7 . Limit alcohol intake . Drinking too much alcohol can raise triglyceride levels as well as LDL cholesterol levels so it is important to drink in moderation . The recommended guidelines are no more than 14 units per week for men and women .
8 . Lose weight if you are overweight . Excess weight , especially around the waist , is a risk factor for heart disease so losing weight can help to lower your LDL cholesterol levels . Even a small weight loss of 5 - 10 % can make a big difference .
9 . Reduce stress levels . Stress can have an impact on hormones which can lead to an increase in LDL cholesterol production . Finding ways to manage stress such as yoga , meditation or relaxation techniques can help to keep LDL cholesterol levels under control .
10 . Get enough sleep . Sleep is important for overall health and wellbeing but it can also impact hormone levels which may affect LDL cholesterol production . Most adults need around 7 - 8 hours sleep per night .
High cholesterol is a common problem but there are ways to lower your cholesterol naturally without having rely on medication. By following these tips, you can help reduce your risk of developing heart disease or other cardiovascular problems down the line.