How to reduce cholesterol naturally and what diets are recommended!

Lowering Cholesterol: The Guide to a Healthy Heart and Lifestyle

Producing hormones and maintaining the flexibility of our cell walls are just a few of the crucial jobs cholesterol performs in your liver. But like anything else, it can be harmful in excess.

Due to our stressful lifestyles and increased reliance on conveniently processed and packaged foods available at the tap of a finger, high cholesterol has become a common problem. Besides diet, obesity and stress can also increase the risk of high cholesterol.

Maintaining healthy cholesterol levels is essential for a strong cardiovascular system and overall health. Medications can help control cholesterol levels, but incorporating the right Therapeutic lifestyle changes can have a big impact. Food plays an important role in plaque formation, which impedes blood circulation and further increases cholesterol levels.

To keep your cholesterol levels low and within the recommended range, you need to choose the right foods and avoid some foods.  Eating a nutritious diet and making positive changes can help lower cholesterol and improve heart health.

HDL absorbs cholesterol and returns it to the liver. It is then excreted from the body by the liver. High HDL cholesterol levels reduce the risk of heart disease and stroke. A healthy lifestyle can help keep your cholesterol levels in a healthy range and reduce your risk of heart disease and stroke.

In this article, we’ll look at practical tips for naturally lowering cholesterol and recommended food items that can help you on your journey to becoming a healthier person.

Understanding Cholesterol

Before getting into strategies for lowering cholesterol naturally, it’s important to understand two types of cholesterol:

Low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is sometimes called “bad” cholesterol because it can accumulate in arteries and cause blockages.

Conversely, HDL cholesterol is known as “good” cholesterol because it helps remove excess cholesterol from the bloodstream. The goal is to lower LDL cholesterol and maintain healthy HDL levels to promote optimal heart health.

Implementing Heart-Healthy Nutrition

• Embrace the Plant-based low fat Diet: This diet emphasizes whole foods such as fruits, vegetables, whole grains, legumes, and healthy fats like olive oil. It discourages processed foods, sugary treats, and saturated fats in red meat and full-fat dairy products.
• Prioritize Soluble Fiber: Foods rich in soluble fiber, such as oats, barley, millets, fruits, and vegetables, help lower LDL cholesterol levels by binding to it and aiding its removal from the body.
• Incorporate Heart-Healthy Fats: Opt for sources of monounsaturated fats like avocados, nuts, and seeds. These fats have been shown to raise HDL cholesterol levels while reducing LDL cholesterol.
• Omega-3 Fatty Acids: Include sources of omega-3 fatty acids in your diet, such as fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts. Omega-3s have anti-inflammatory properties and can help lower LDL cholesterol.
• Limit Saturated and Trans Fats: Minimize or avoid foods high in saturated fats, like fatty meats, full-fat dairy products, and processed snacks. Similarly, eliminate or reduce trans fats found in fried foods, baked goods, and margarine, as they can raise LDL cholesterol levels.

Incorporating Healthy Lifestyle Habits:

• Get Moving: Engage in regular physical activity such as brisk walking, jogging, cycling, or swimming. Aim for at least 150 minutes of moderate-intensity exercise per week. Regular exercise helps raise HDL cholesterol levels and improves overall cardiovascular health.
• Achieve and Maintain a Healthy Weight: Losing excess weight can have a positive impact on cholesterol levels. Combine a balanced diet with regular exercise to achieve and sustain a healthy weight.
• Quit Smoking: Smoking damages blood vessels, lowers HDL cholesterol, and increases the risk of heart disease. Quitting smoking offers numerous health benefits, including improved cholesterol profiles.
• Manage Stress: Chronic stress can contribute to high cholesterol levels. Incorporate stress management techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies that help you relax and unwind.
• Moderate Alcohol Consumption: If you choose to drink alcohol, do so in moderation. Excessive alcohol intake can raise cholesterol levels. Limit your intake to one drink daily for women and up to two for men.

Lowering cholesterol naturally is an achievable goal by combining the right nutrition with a positive lifestyle. Incorporating whole foods and heart-healthy fats while reducing saturated and trans fats can make great strides in improving your cholesterol levels.

In addition, regular exercise, maintaining a healthy weight, managing stress, and avoiding smoking and excessive alcohol consumption will further support your path to a healthier heart and more vibrant life.

Authored by:

Kanikka Malhotra
Consultant Dietician & Diabetes Educator
Work Ex – 16 years