If you have recently found out that you suffer from high cholesterol, there are ways to reduce high cholesterol levels naturally. The first line of treatment is usually via prescription medication. Excessively high cholesterol levels must be treated as soon as possible.
However, if your cholesterol levels are only mildly or moderately high, it is possible to bring it down without meds. In this post we will tell you more about how you can reduce those cholesterol numbers.
6 Tips on How to Reduce High Cholesterol Levels Naturally
It is always better to try and regulate cholesterol levels by making a few lifestyle changes, taking supplements, or following a healthy diet, before going down the prescription medication route. Here are six tips on how to reduce high cholesterol levels naturally.
Avoiding Trans and Saturated Fats
Eating foods with high trans and saturated fats can amplify cholesterol levels. Try to reduce your intake of these foods by at least six percent of daily calories, as prescribed by the American Heart Association.
Eating Plenty of Soluble Fiber
Boosting your daily consumption of soluble fiber can lower LDL (low-density lipoprotein) cholesterol levels. You can do so by eating oatmeal for breakfast and taking psyllium supplements to increase your soluble fiber intake each day. You can also eat plenty of veggies and fruits to raise your daily fiber intake.
Getting Your Exercise on
If you are medically considered overweight, your risk of having high cholesterol is higher. It is also essential to remember that this does not necessarily mean that slim people cannot have high cholesterol.
Cardiovascular workouts can assist with keeping your weight in check while boosting heart health. This includes jogging, swimming, walking, biking, and more. All these exercise types can reduce cholesterol, particularly if you do them at least three times a week or more.
Cutting Down Alcohol Consumption
Your liver breaks alcohol down into cholesterol and triglycerides in the body. Excessive alcohol intake can elevate your blood pressure and make it more challenging to keep a healthy weight range. Cutting down on wine, beer, and other liquor is an easy first step to reducing cholesterol levels.
Taking Fish Oil Supplements
The Omega 3 chain fatty acids in fish oil supplements can assist with reducing triglycerides, however, research is contradictory. Taking fish oil supplements might not directly impact LDL levels, but it contains several other health benefits like reducing inflammation in your body which is beneficial to your overall well being.
Taking Garlic Supplements
Some evidence suggests that garlic supplements are beneficial for moderately reducing LDL cholesterol levels. Garlic might also assist with lowering triglycerides in the blood, but more research is required. You can use raw garlic in meals at home or purchase supplements from health food stores.
Why it is Beneficial to Regulate Cholesterol Levels Without the Help of Medication
There are various reasons why you might not want to take medication to bring cholesterol levels down.
Statins is a common medication that is prescribed for managing high cholesterol. But, the side effects of statins are considered worse than having high cholesterol levels. The side effects could include:
- Low blood count platelet
- Slow digestion
- Muscle pain
When You Should Seek Medical Assistance for High Cholesterol
There are no precise symptoms that indicate whether you have high cholesterol. Many individuals that suffer from high cholesterol are not even aware of it. However, you should have your cholesterol levels checked:
- Every five years after turning 20 years old
- More frequently if high cholesterol or heart disease runs in your family
I hope you have found these 6 tips on how to reduce high cholesterol levels naturally, useful and that you will apply some of them to maintain healthy cholesterol.
Sending you much light, love, and healthy vibes.