How To Lower Your Cholesterol Naturally

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Cholesterol is made in our liver and has many important roles. Your body can’t function properly without the help of cholesterol. However, high levels of cholesterol can create a lot of problems. So how to lower your cholesterol naturally? 

RELATED: What You Should Know About Intuitive Eating for Weight Loss

 

In this article:

  1. Eat More Soluble Fiber
  2. Eat on Monounsaturated Fats
  3. Lose Weight
  4. Stop Smoking
  5. Try Supplements

 

Learn How to Lower Cholesterol Naturally with These Tips

1. Eat More Soluble Fiber

Soluble fiber is a group of plant compounds that dissolve in water but are indigestible to humans. Soluble fiber can also help boost the cholesterol-lowering effects of statin medication.

A comprehensive analysis of numerous trials found that high fiber intakes of both soluble and insoluble fiber lowered the risk of mortality by approximately 15% over 17 years.

In one 12-week trial, 68 people supplemented their daily 10-mg dosage of the lipid-lowering drug simvastatin with 15 grams of the psyllium product Metamucil. This was shown to be just as beneficial as taking a higher 20-mg statin dosage without fiber.

How to lower your cholesterol naturally tip: Soluble fiber is found in a variety of foods, including beans, peas, lentils, fruit, oats, and whole grains. Fiber supplements, such as psyllium, are also a safe and affordable source of fiber.

RELATED: 6 Health Conditions That Will Benefit From Keto Diet

 

2. Eat Monounsaturated Fats

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Unsaturated fats, as opposed to saturated fats, have at least one double chemical link that alters how they are utilized in the body. There is just one double bond in monounsaturated fats.

Although some suggest a low-fat diet for weight reduction, a 6-week low-fat diet lowered dangerous LDL levels but increased good HDL levels in a study of 10 males.

A study of 24 people with high blood cholesterol found that consuming a diet rich in monounsaturated fat improved good HDL by 12% compared to a diet low in saturated fat.

Overall, monounsaturated fats are beneficial because they lower bad LDL cholesterol while increasing good HDL cholesterol and decreasing harmful oxidation.

How to lower your cholesterol naturally tip: these are some great sources of monounsaturated fats that you should add to your diet

  • Canola oil
  • Avocados
  • Olives and olive oil
  • Tree nuts like walnuts, cashews, almonds, and hazelnuts

 

3. Lose Weight

Going on a diet can impact the way your body absorbs and creates cholesterol. A two-year study of 90 people on one of three randomly assigned weight reduction diets discovered that weight loss on either of the diets enhanced absorption of cholesterol from the food and lowered the production of new cholesterol in the body. 

Over the course of two years, “good” HDL rose while “bad” LDL remained unchanged, lowering the risk of heart disease.

How to lower your cholesterol naturally tip: You can start going on a diet now and include exercise in your daily routine. Check out these aerobic exercises for weight loss.

 

4. Stop Smoking

Smoking is very bad for your health; it can cause various problems, from lung diseases to increased risk of heart disease. Smoking changes the way the body interacts with cholesterol. 

Smokers’ immune cells are unable to restore cholesterol from vessel walls to the blood for passage to the liver. This harm is caused by cigarette tar, not nicotine. These malfunctioning immune cells may contribute to the accelerated development of blocked arteries in smokers.

In major research of several thousand people in Pacific Asia, smoking was linked to lower HDL levels and higher total cholesterol.

How to lower your cholesterol naturally tip: One of the best things to prevent this from happening to you is to stop smoking. If you don’t smoke, don’t start. 

 

5. Try Supplements

Adding supplements to your diet to help you lower your cholesterol level is also a good idea. Some of the supplements you should try are: 

  • Fish oil. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are omega-3 fatty acids found in fish oil (EPA). In one research of 42 people, eating 4 grams of fish oil daily decreased the overall fat carried in the blood.
  • Epicatechins. It has been shown to offer a variety of health advantages, including a lower risk of diabetes and cardiovascular disease. They also improve muscular health and strength, which can help you exercise more and drastically improve the good cholesterol in the body. 

 

How to lower your cholesterol naturally tip: Tailor Made Health provides you with tested and approved epicatechins and many other peptide supplements that help you improve your health and optimize your body. 

 

If you have questions about how to lower your cholesterol naturally, connect with us and learn more. Get information and support from our Blogs and shop our Supplements and Cosmeceuticals for Integrative Medicine. 

At Tailor Made Health, we believe in a whole-person approach to medicine backed by science, helping you achieve the highest physical and cognitive performance state, leading to an improved overall quality of life.

We strongly believe in Integrative Medicine and wanted to create a platform built and serviced by people in the industry. Our doctors can utilize our Tailor Made Health EMR, patient portal, and app for ordering + many more features! This is 100% free to use for our physicians. For more information and to onboard your clinic into our EMR, visit Tailor Made Health EMR.

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