How To Lower Blood Cholesterol Levels Naturally
You've probably heard the term cholesterol before, and you know it's essential to keep your levels in check, but what exactly is cholesterol, why is it bad for you, and how do you lower blood cholesterol levels?
You've probably heard the term cholesterol before, and you know it's essential to keep your levels in check, but what exactly is cholesterol, why is it bad for you, and how do you lower blood cholesterol levels?
Cholesterol is a type of fat found in the blood. It's used to make hormones and other substances necessary for the body to function correctly, but too much cholesterol can cause health problems.
Lowering your blood cholesterol levels is essential because high cholesterol increases your heart disease and stroke risk. You can lower blood cholesterol naturally by making lifestyle changes and taking supplements to help reduce both LDL (low-density lipoprotein) and HDL (high-density lipoprotein).
Lifestyle changes: You should get at least 30 minutes of aerobic exercise on most days of the week, eat a diet low in saturated fats and trans fats, increase fiber intake from fruits/vegetables or whole grains, and reduce alcohol consumption if you drink alcohol regularly--these lifestyle changes will help lower overall lousy cholesterol levels naturally.* Supplements: Broad spectrum fish oils (EPA+DHA), niacinamide gummies, probiotic capsules
Systems of the Body
Cholesterol is a waxy substance produced by the liver and is essential to the health of the body. It plays a vital role in making hormones, vitamin D, and bile acids, which help digest fats. Cholesterol is also a building block of cell membranes, nerve sheaths or myelin sheaths (a layer around nerve fibers), and animal cell walls.
It would help if you had cholesterol for many critical bodily functions, such as:
Making hormones - including estrogen and testosterone
Producing Vitamin D, which helps with calcium absorption
Making bile acids that aid digestion
What Is Cholesterol?
Cholesterol is a soft, waxy substance made by the liver. It travels through your bloodstream and is used to make hormones, vitamin D, and bile. It also makes up part of cell membranes to help keep cells from breaking down.
Cholesterol levels are measured in milligrams per deciliter (mg/dL). A healthy level for adults should be below 200 mg/dL; if you have diabetes or high blood pressure, the upper limit is raised to 240 mg/dL.
Why Too Much Is Bad for You
Cholesterol is a waxy substance that circulates in your bloodstream. It is carried on lipoproteins, particles made of fat and protein. The two main types are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
Cholesterol from your liver helps make bile acids, which help digest fats. It also forms steroid hormones such as estrogen, progesterone, and testosterone, as well as vitamin D3 and other hormones. But when you have too much cholesterol in your blood, it can lead to cardiovascular disease.
The Risk Factors
If you have one or more risk factors, your doctor may recommend a blood test to check your cholesterol levels. If you have high cholesterol, the doctor will likely recommend making lifestyle changes to lower it.
Here are some things that can raise your LDL level:
Having high blood pressure (hypertension)
Having diabetes mellitus
Smoking cigarettes or chewing tobacco products
You are eating foods high in saturated fat and trans fats and low in fiber, like fast food, fried foods, and processed snacks.
If you're overweight or obese, losing weight can help lower your LDL level. Inactivity also raises cholesterol levels because it increases triglycerides (a type of fat found in excess amounts when overeating saturated fat). Exercise helps reduce triglyceride levels by burning off extra body fat contributing to heart disease risk factors such as high blood pressure and diabetes mellitus.
The Role of Genetics
Although it's not possible to control your genes, there are a few things you can do to lower your cholesterol levels. One is changing your diet, which we'll discuss in more detail below. Another is getting tested for genetic predisposition to high cholesterol levels.
Genetics may be the answer if you've ever wondered why some people can maintain healthy blood cholesterol levels while others struggle with high cholesterol despite their best efforts. Most individuals have two copies of each gene—one inherited from each parent. But sometimes, one or more genes don't work correctly or are missing entirely due to mutations that occur when cells divide or pass along DNA during reproduction (called germline mutations). These altered genes become part of an individual's genome and can be passed down through generations if not fixed by natural selection or other mechanisms that improve them over time (which can take thousands of years).
LDL & HDL - The Good and the Bad
LDL and HDL stand for low-density lipoprotein and high-density lipoprotein, respectively. LDL is the bad cholesterol, while HDL is the good cholesterol. LDL carries fat throughout your body and can lead to clogged arteries and heart disease if levels are too high. On the other hand, HDL transports excess cholesterol from your blood back to your liver so it can be disposed of safely.
This means that healthy levels of HDL protect you from heart disease by taking lousy cholesterol out of circulation before it causes damage to your arteries.
How to Lower Blood Cholesterol Levels Naturally - Lifestyle Factors
Stop Smoking. Smoking can elevate LDL (bad) cholesterol and lower HDL (good) cholesterol. It also increases the amount of fat in your bloodstream. If you are overweight, stopping smoking will help you lose weight and lower your heart disease and stroke risk.
Eat a Healthy Diet. A diet low in saturated fat, trans fats, salt/sodium, cholesterol, and refined carbohydrates can help control high blood pressure and reduce the risk of heart disease by lowering triglyceride levels.
Exercise Regularly - Ideally, 30 minutes on most days of the week is recommended to increase HDL levels while reducing LDL levels through enhanced circulation that helps remove excess cholesterol from arteries.
Diets to Keep Your Cholesterol Low
Several diets are effective at lowering cholesterol, including:
A low-fat diet. The American Heart Association recommends limiting saturated fats to less than 7 percent of your daily calories and trans fats. That's about 22 grams for someone following a 2,000-calorie diet.
A low-sugar diet. This includes foods with added sugars such as sodas, candies, and desserts—all things that may contribute to heart disease or cause diabetes. It also has high glycemic index foods like white bread that can raise blood sugar levels quickly after eating them.
A heart-healthy diet (or Mediterranean diet). This diet encourages eating fruits, vegetables, whole grains, and legumes while limiting red meat consumption (to no more than once per week). Olive oil is pressed over other oils due to its high amount of monounsaturated fat, which can lower LDL (harmful) cholesterol levels.
Supplements to Reduce Your Blood Cholesterol Level
If you want to lower your blood cholesterol levels, a few supplements can help. The most effective ones are fish oil, garlic, and niacin. If you're unsure if these supplements would suit you and your specific situation, talk with your doctor or health care provider.
It would help if you also considered taking a multivitamin and minerals. Other supplements that may help lower cholesterol include coenzyme Q10 (CoQ10), beta-carotene (a precursor to vitamin A), probiotics, and L-carnitine (which improves insulin sensitivity).
Foods to Avoid on A High Cholesterol Diet
Foods high in saturated fat include red meat, dairy products, and eggs.
Foods high in cholesterol include egg yolks, shrimp, and organ meats like the liver.
Avoid trans fats at all costs! These are found mainly in processed foods like cakes and cookies, as well as French fries or any other food fried in a factory or fast food restaurant.
Watch your sodium intake! Salt can raise blood pressure and increase the risk of kidney disease or stroke. So always choose low-sodium alternatives when possible; if not possible (for example, when cooking at home), use smaller amounts than you would typically use of regular salt.
Get Active and Lose Weight
Exercise is a crucial way to lower your cholesterol levels. It can help you lose weight and control your body weight, which in turn, helps lower blood cholesterol levels. Regular physical activity can also help prevent weight gain and maintain a healthy weight.
The American Heart Association recommends that most adults get at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking. If you're overweight or obese, the association suggests 250 minutes a week of moderate- to vigorous-intensity aerobic activity. If you can't fit in this much exercise, try to include at least two days of strength training into your weekly routine.
You can lower your cholesterol naturally with a healthy diet, exercise, and supplements
A healthy diet. To reduce your cholesterol levels, it's essential to avoid foods that are high in saturated fat and trans fat. This includes red meat, butter, margarine, and lard. It also means reducing your intake of foods like eggs and shellfish (such as shrimp) high in cholesterol.
Exercise regularly: Exercising regularly helps improve blood flow throughout your body by increasing the diameter of blood vessels and improving their flexibility. This makes it easier for your heart to pump blood throughout the body efficiently.*Supplements: Supplements like fish oil capsules may help lower cholesterol naturally because they contain omega-3 fatty acids, which help reduce inflammation.*
Conclusion
While many factors can contribute to high blood cholesterol levels, the good news is that you can take steps to reduce them. Making smart lifestyle choices and focusing on a low-fat diet can lower your risk of developing heart disease or stroke - even if you have a genetic predisposition for high cholesterol levels.