Here are the 6 Natural Ways to Lower your Cholesterol levels. Stay Tuned!
1. Cut back on animal fats
Forgo fatty, processed meats such as bologna, salami, pepperoni and hot dogs, as well as fatty red meats like ribs and prime cuts of beef, pork, veal or lamb. Also, skip skin-on chicken or turkey. Avoid full-fat dairy products such as whole milk, cheese, cream, sour cream, cream cheese and butter. These foods contain saturated fat as well as cholesterol, which are both associated with higher blood cholesterol. Cutting back on animal fats will lower your cholesterol.
Exercise is a win-win for heart health. Not only does it improve physical fitness and help combat obesity, but it also reduces harmful LDL and increases beneficial HDL
3. Lose Weight
Dieting influences the way your body absorbs and produces cholesterol.
A two-year study of 90 adults on one of three randomly assigned weight loss diets found weight loss on any of the diets increased the absorption of cholesterol from the diet and decreased the creation of new cholesterol in the body.
4. Make friends with fiber
Specifically, get friendly with foods high in soluble fiber. In the gut, soluble fiber can bind to bile (which is made up of cholesterol) and remove it. Look for soluble fiber in oats, oat bran, ground flaxseed, psyllium, barley, dried beans and legumes, fruits, and whole-grain cereals.
5. Stop Smoking
Smoking cessation not only has a large impact on levels of HDL, or “good” cholesterol, it can also slightly lower LDL levels. Cigarette smoking is linked to higher cholesterol levels as well as the formation of a damaging form of LDL called oxidized LDL, which contributes to atherosclerosis.
6. Go veggie
Choose at least one meatless meal per week. Substitute animal protein (meat, poultry, fish, eggs, cheese) for plant-based protein such as beans, lentils, tofu or quinoa. Try these plant-based proteins in salad, soup, stir fry, or a burrito to decrease your saturated fat intake and increase your fiber intake. If you enjoy meatless meals, try to go meatless for one day per week!