5 Proven Ways to Reduce Cholesterol Levels Naturally

5 Proven Ways to Reduce Cholesterol Levels Naturally

How to Reduce Cholesterol Levels Naturally

High cholesterol is one of the major risk factors for serious diseases, including heart disease and stroke.

This usually happens when both low-density lipoproteins (LDL), also known as bad cholesterol, become high, and high-density lipoproteins (HDL), also known as good cholesterol, become low.

According to the World Heart Federation, the cause of 4.4 million deaths every year are related to high cholesterol.

Major causes of high cholesterol may include poor eating habits, lack of physical exercise, genes, and other serious medical conditions, such as being overweight and obesity.

In this article, we will explore 5 proven ways to reduce cholesterol levels naturally, backed by science.

5 Proven Ways to Reduce Cholesterol Levels Naturally

1. Eat Heart-Healthy Foods

One of the most effective ways to reduce cholesterol levels is by eating heart-healthy foods.

According to the National Heart, Lung, and Blood Institute, eating heart-healthy foods has been proven to reduce bad cholesterol in the blood.

This includes fruits (e.g., apples, oranges, and bananas), vegetables (e.g., leafy greens), whole grains (e.g., oatmeal and brown rice), fat-free or low-fat foods (e.g., milk and yogurt), foods rich in protein (e.g., fish and eggs), and oils and foods rich in healthy fats (e.g., canola oil, olive oil, nuts, and salmon), which contain monounsaturated and polyunsaturated fats.

2. Exercise Regularly

There are numerous benefits to exercising regularly.

According to MedlinePlus, regular exercise may provide numerous health benefits, including managing weight gain, improving cognitive skills, reducing the risk of chronic diseases like cardiovascular disorders and cancer, and enhancing cholesterol levels.

Additionally, the World Health Organization recommends the number of hours for engaging in physical activities based on age.

For example, children aged 5 to 17 years must engage in moderate to vigorous-intensity activities for at least 60 minutes per day. Additionally, engaging in physical activities for more than 60 minutes may provide them with additional health benefits.

Also, for adults aged 18 and above, they are encouraged to do moderate-intensity physical activities for at least 150 minutes per week, or 75 minutes per week for vigorous-intensity physical activities. Moreover, engaging in physical activities more than the recommended hours adds additional health benefits,

Thus, engaging in physical activities, such as regular exercise, may promote normal cholesterol levels and other health benefits.

3. Lose Excess Weight

Obesity is one of the major factors contributing to high cholesterol levels. This means that people who are overweight and obese are prone to high cholesterol levels.

Losing weight is another proven and effective way to reduce low-density lipoproteins (LDL) or the bad cholesterol.

As stated by the HEART UK – The Cholesterol Charity, losing around 10% of excess weight can make a big difference. This may lower your cholesterol levels and may reduce the risk of serious diseases, such as hypertension and heart-related diseases.

Losing weight may include eating healthy foods, limiting foods with added sugars, and regular exercise.

4. Avoid Smoking and Limit Alcohol

As per the National Health Service (NHS), smoking and unrestricted alcohol consumption are factors contributing to high cholesterol levels.

On the grounds of the Heart UK – The Cholesterol Charity, smoking makes your LDL or bad cholesterol stickier and lowers your HDL or good cholesterol, making them unmanageable.

Meanwhile, per Healthline, alcohol consumption in light to moderate amounts may increase your HDL or good cholesterol. However, too much consumption of alcoholic drinks may increase your total cholesterol levels, including the triglycerides, and may increase your risk of developing serious diseases, such as heart disease.

So, to reduce the total cholesterol levels, avoiding smoking and limiting alcohol consumption may improve your cholesterol levels, especially the LDL or bad cholesterol.

5. Increase Fiber Intake

Fiber intake, especially the soluble fiber, is another great way to lower or reduce cholesterol levels.

Soluble fiber is a type of dietary fiber that dissolves in water and is not digested or absorbed by the body in the small intestine. Eventually, this becomes a thick gel that slows digestion and helps to prevent the rapid absorption of glucose and cholesterol into the bloodstream.

Soluble fiber may include, but is not limited to, oat, banana, carrots, citrus fruits, peas, and melon.

Hence, eating foods rich in soluble fiber may help manage cholesterol levels, including reducing the bad cholesterol level.

Final Thoughts

Managing cholesterol levels, such as lowering the LDL or bad cholesterol naturally, is manageable and achievable with proper and consistent habits.

While medication may still be needed and necessary in some cases, such as genetic factors, doing these 5 lifestyle changes can help you reduce cholesterol levels naturally, especially by reducing the LDL, protect you from chronic diseases associated with high cholesterol levels, and improve your overall health.