10 Natural Ways to Lower Your Cholesterol Levels

The study found that greater weight loss correlated with greater cardiovascular improvements. Like any other food, monounsaturated fats are healthiest when used in moderation. Select foods and oils that are rich in monounsaturated fats as a replacement for those that are high in saturated or trans fats. If you’d like to try lowering https://sober-house.org/nutrition-guide-for-addiction-recovery/ your cholesterol without the help of prescription medications, there are several lifestyle changes you can make. Make sure to talk to your healthcare provider about which changes in diet and activity are safe and appropriate for you. It’s also important to get your cholesterol levels checked regularly if you have high cholesterol.

2. Eat more polyunsaturated and monounsaturated fats

Many natural ways to lower your LDL cholesterol will work best if they become part of your lifestyle for the long term. Apple cider vinegar (ACV), or just cider vinegar, is a type of vinegar made from fermented apple juice. It is widely regarded for its profile of health benefits, and can even be used to lower LDL cholesterol. Remember that pills should be a supplement to, not a substitute for, a good diet. If you’re trying to lower your cholesterol, ask your doctor about the following options. There aren’t any specific symptoms to indicate that you might have high cholesterol.

Maintain a healthy-for-you weight

Fish, flax seeds, and walnuts are all rich sources of this polyunsaturated fat. Being overweight may raise the risk of high cholesterol and elevated  LDL levels. Studies show that losing 5–10% of body weight can reduce LDL cholesterol levels and losing 1-3% of body weight may improve HDL cholesterol levels [16,17]. It is given as https://sober-home.org/acute-and-chronic-effects-of-cocaine-on/ an injection into the fatty part of the skin, such as the abdomen, upper arm, or thigh. Unlike other injectable cholesterol lowering medications, Leqvio must be administered by a healthcare professional in the clinic. After the initial injection, subsequent injections should be given three months later and then every six months.

The best science-backed strategies to reduce LDL cholesterol without medication

A total cholesterol level of 200 mg/dL or higher is called hyperlipidemia. Fortunately, there are many steps you can take to lower your cholesterol https://sober-house.net/ambien-what-are-11-things-you-need-to-know/ levels and your risk of health complications. People can naturally lower their cholesterol levels by adopting dietary and lifestyle changes.

Lifestyle, Lifestyle, Lifestyle

Artificial trans fats are commonly used in highly processed, fried, and packaged foods. Exercise is one of the healthiest lifestyle changes you can make to lower your LDL cholesterol naturally. Aerobic exercises, such as running, cycling, jogging, and swimming, stand the best chance of lowering LDL while also reducing the risk of cardiovascular disease. “Ideally, you should be getting 25 to 35 grams of fiber a day,” says Dr. Cho.

1. Artificial trans fats are commonly used in highly processed, fried, and packaged foods.
2. It can go a long way toward bettering your overall health, including your cholesterol levels.
3. PCSK9 can increase LDL levels, so limiting its production allows the liver to remove more LDL from the blood and keep levels low.

Examples include quitting smoking, increasing your intake of fiber and unsaturated fats, exercising regularly, eating less sugar and saturated fat, managing stress, and drinking less alcohol. Research from 2018 shows that polyunsaturated fats reduce LDL cholesterol and decrease the risk of heart disease. Many studies have proven that consuming plenty of soluble fiber decreases the risk of cardiovascular disease while lowering LDL cholesterol levels. Furthermore, eating fiber can increase the effectiveness of the statin cholesterol medications you may already be taking.

Simple lifestyle changes can sometimes be enough to lower LDL cholesterol back to the normal range. Eating more heart-healthy foods, exercising regularly, and quitting smoking (if applicable) are ones you may have heard of. Other alternative treatments, like taking fenugreek supplements, may come as a surprise. “Not only do they worsen your cholesterol, but they also increase your markers of inflammation.” This can lead to inflamed blood vessels, a risk factor for heart attacks.

They are mostly consumed from partially hydrogenated oils found in baked goods, margarine, shortening, and convenience/packaged foods. Trans fats have been shown to elevate LDL cholesterol and increase risk for cardiovascular disease, and therefore, should be avoided [9]. Genetics can have a significant influence on your blood lipid levels. A condition called familial hypercholesterolemia makes it more difficult for your body to remove LDL cholesterol from the blood and break it down in the liver [6]. If you have a family history of high cholesterol, heart disease, heart attack, or stroke, it’s important to get your levels checked regularly [6,12].

You can also load up on fruits and veggies to get that fiber intake even higher. Upping your daily intake of soluble fiber can decrease low-density lipoprotein (LDL) cholesterol. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss…from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. To reduce LDL levels, limit sources of refined carbs and added sugars such as soda, chips, candy, baked goods, sweetened yogurt, and ice-cream [15]. Some of these foods may also contain trans fat, which can increase LDL as well as inflammation [6,9].

However, it is worth noting that consuming too much soluble fiber may lead to constipation, bloating, and stomach pain. People should try to increase their soluble fiber intake gradually over time. If your cholesterol is out of balance, lifestyle interventions are the first line of treatment. Keep in mind that apple cider vinegar, like any other healthy substance, should be consumed in moderation. While there are no official recommendations for how much apple cider vinegar to take, it’s best to stick to one or two spoonfuls per day. Preventative cardiologist Leslie Cho, MD, shares some proven ways to naturally lower cholesterol and to keep it in a healthy range so you can live your best life.