Eight Natural Ways to Lower Cholesterol

Low-density lipoprotein cholesterol can be lowered by a number of foods and supplements in addition to diet and exercise.

Your risk of heart attack and stroke is increased if your blood has high levels of LDL cholesterol. As a result, maintaining healthy cholesterol levels is crucial for safeguarding your cardiovascular well-being.

To address high cholesterol, your doctor should recommend statins, a medication that lowers LDL cholesterol. In addition to medication, changes to your diet and exercise regimen may also be recommended. In particular, foods that are especially effective at reducing cholesterol may become part of your new eating plan.

Before exploring these dietary options, it helps to understand the two primary types of cholesterol:

·        Low-density lipoprotein or LDL is referred to as "bad" cholesterol.

·        High-density lipoprotein or HDL is referred to as "good" cholesterol.

HDL levels should be greater, and LDL levels should be lower. The following cholesterol levels are advised:

 ·        Total cholesterol: under 200 mg/dL (milligrams per deciliter).

·        LDL cholesterol: under 100 milligrams per deciliter

·        HDL cholesterol: at least 60 mg/dL

If you have experienced a heart attack or stroke, these rules are considerably more stringent. Following such an incident, you should maintain your LDL at less than 55.

Being overweight or not exercising enough may put you at risk of high LDL cholesterol. A predisposition to high cholesterol can also be inherited.

Your liver produces cholesterol. But not as much as from foods that include trans and saturated fats, you can also get it from some foods that contain it. Your liver produces more cholesterol when you consume these kinds of fat. 

However, some foods and supplements made from foods can also reduce cholesterol.
Consult your physician about any supplements you are thinking about taking, particularly if you are expecting.

1. Soluble Fiber

Fiber comes in two types: soluble fiber, which turns into a gel when dissolved in liquid, and insoluble fiber. Soluble fiber reduces the blood's absorption of cholesterol. 

The following are the suggested daily intakes of fiber:

·        Men under 50: 38 grams

·        Men over 50: 30 grams

·        Women under 50: 25 grams

·        Women aged 50 and up: 21 grams

The good news is that foods you already like are likely to contain soluble fiber:

·        1.8 grams of orange

·        1.1 to 1.5 grams for pears

·        1.0 to 1.3 grams for peaches

·        1.7 grams of asparagus (1/2 cup)

·        1.0 grams of potatoes

·        One slice of whole wheat bread: 0.5 grams

·        1 1/2 cups of oatmeal: 2.8 grams

·        2.6 to 3 grams of kidney beans (175 milliliters, or around 3/4 cup)

2. Psyllium Supplements

The fiber known as psyllium is derived from the seed husks of the Plantago ovata plant. It can be taken as a pill or added to food or drinks.

Regular use of psyllium has been demonstrated to dramatically lower cholesterol levels. Additionally, it eases constipation and can help diabetics lower their blood sugar levels. 

3. Phytosterols

Plant-based waxes are called phytosterols. They stop cholesterol from being absorbed by your intestines. Whole grains, nuts, fruits, and vegetables all naturally contain them.

Phytosterols are now being added by food manufacturers to prepared meals such as yogurt and margarine. That's right —you can consume a food that contains cholesterol and simultaneously mitigate its effects, at least somewhat! 

4. Protein from Soy

LDL cholesterol can be somewhat reduced by soybeans and foods prepared with them.

Eating lean protein—such as tofu, soy milk, and steamed soybeans—instead of fatty foods like beef helps lower your diet's total cholesterol content. 

5. Garlic

Garlic's ability to decrease cholesterol is unknown. Although a 2009 meta-analysis of medical research found that it doesn't precisely lower cholesterol, it may help prevent heart disease.

However, garlic is believed to have additional health benefits, such as decreasing blood pressure. Supplements or food can provide the benefits.

6. Red Yeast Rice

White rice that has undergone yeast fermentation is known as red yeast rice. In China, it is consumed and used as medicine.

Due to the presence of monacolin K, certain red yeast rice supplements have been demonstrated to reduce cholesterol. This shares the same chemical composition as the cholesterol-lowering medication lovastatin.

However, the FDA decided in 1998 that monacolin K constituted a pharmaceutical and could not be marketed as a supplement, so you won't find it in red yeast rice sold in the United States.

Red yeast rice supplements are still available, but they don't include monacolin K.

Additionally, red yeast rice may harm the kidneys, liver, and muscles.

7. Ginger

In a 2008 study, ginger was found to increase HDL cholesterol and decrease LDL cholesterol, while in a 2014 study, it was found to lower total cholesterol and triglycerides.

Ginger can be taken as a supplement or powder, or it can be added raw to food.

8. Flaxseed

Temperate regions are home to the blue flower known as flax. Omega-3 fatty acids, which are abundant in its seeds and oil, provide several health advantages, including an increase in HDL cholesterol.

Use flaxseed oil or consume ground flaxseed rather than whole for the most health benefits. The seed's gleaming outer shell is indestructible to our bodies.

Conclusion

Dietary adjustments may be helpful if you have been diagnosed with high cholesterol. You can reduce your cholesterol by eating certain foods and using supplements.

Please be aware that the effectiveness and even construction of these supplements can vary greatly, and they are not subject to the same regulations as food or medicine.

Before attempting any new supplement, see a physician. They will assist you in determining which supplement and dosage are appropriate for you. The only treatment that has been shown to lower LDL and prevent heart attacks or strokes is still medication.

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