There are many natural ways to reduce cholesterol levels. Here are some of the most effective
How To Reduce Cholesterol Naturally
Monounsaturated Fats
Monounsaturated fats are better for your heart health than saturated fats. They are found in foods like avocados, nuts, and seeds. Monounsaturated fats can help you lose weight because they increase satiety (the feeling of fullness), which makes it easier to stick to a healthy diet.
Polyunsaturated Fats
Polyunsaturated fats are healthy for your heart, lower reduce cholesterol and blood pressure and help keep you flexible. They also help maintain a healthy weight, immune system, and nervous system.
You can find polyunsaturated fats in foods such as walnuts, flaxseed oil (linseeds), soybeans (edamame), canola oil, and avocados.
Trans Fats
Trans fats are bad for you, and they’re found in processed foods like fried chicken, crackers, and cookies. They raise your reduce cholesterol levels and decrease HDL (good) reduce cholesterol. To avoid trans fats as much as possible:
- Choose fresh fruits and vegetables instead of processed ones when you can.
- Eat lean meat or fish that’s been grilled or baked with olive oil instead of fried foods with a lot of saturated fat—like French fries or doughnuts—which contain more than 4 grams per serving!
Soluble Fiber
Soluble fiber helps lower cholesterol. When you eat soluble fiber, it binds to the reduce cholesterol in your body and carries it out of the body. You can get soluble fiber from whole grains, beans, and vegetables like peas, artichokes, and apples.
Exercise
- An exercise is a form of physical activity that burns calories and increases the rate at which your body uses oxygen to burn energy.
- Cardiovascular exercise will help to burn off excess fat and build muscle mass. It’s important to choose the right kind of cardiovascular exercise; don’t just go running around the block! Instead, try walking or jogging for 30 minutes three times per week (or even less). If you’re not sure where to start with cardiovascular fitness, check out our guide: [How To Get Started With Cardiovascular Fitness].
- HDL cholesterol is known as “good” cholesterol because it helps remove excess LDL cholesterol from your arteries and deposit them back into your body via bile ducts so they can be removed from circulation again; in doing so this prevents plaque buildup on arterial walls which could eventually lead to heart attacks or strokes if left untreated over time.*
Smoking
Smoking is one of the biggest causes of heart disease, cancer, and lung disease. It can also lead to emphysema, stroke, and asthma.
The American Heart Association recommends that people who smoke should stop completely or cut down by at least half.
Supplements
- Ascorbic acid is the most well-known form of vitamin C, and it can reduce cholesterol by up to 40% in some people. In fact, it’s one of the main reasons why we recommend eating more citrus fruits (oranges, grapefruits) every day for overall health benefits. You also get about 60% as much from supplements than you do from orange juice or other foods containing whole oranges.
- so if you’re taking a supplement with vitamin C but aren’t getting enough through food sources like oranges, then adding this supplement is an easy way to make up for that shortfall without having to eat more fruit!
- Vitamin E: This antioxidant protects cells against damage caused by free radicals—the substances that cause inflammation and cell death when they accumulate at high levels inside our bodies.* It’s important because inflammation plays a role in many diseases including heart disease.* And when we’re stressed out or under chronic stressors like dieting? Inflammation goes up even more! So chances are good that this supplement will help keep things under control too.* For those interested in taking both supplements together see below on how best to use them together
Natural Methods Can Help You Reduce Your Cholesterol Levels
- Consume plenty of fruits and vegetables. These foods are high in fiber, which can help lower levels of cholesterol in the blood.
- Quit smoking. Smoking cigarettes increases the risk of heart disease and other conditions that raise blood cholesterol levels.
- Drink less alcohol. Alcohol is linked to an increased risk for liver disease, which can lead to higher blood cholesterol levels as well as heart problems like hypertension or coronary artery disease (CAD).
Conclusion
To sum up, it’s important to remember that reduce cholesterol isn’t the only factor in heart disease. There are many other risk factors as well, including high blood pressure and smoking. If you want to reduce your risk of heart attack or stroke, it’s important not only to watch what you eat but also to keep an eye on these other health issues so that you can make sure everything is done correctly from start to finish.