High Cholesterol is a Killer
With high cholesterol being one of the most common health problems in the world we wanted to take a look at how to lower cholesterol naturally.
Millions of individuals from all around the world suffer from this problem. In fact, it is estimated that roughly 1 in 6 suffer from high cholesterol levels.
This is even worse when you consider the repercussions associated with abnormally high cholesterol levels.
If you’re not careful, your arteries could become clogged or blocked. In return, this could result in reduced blood flow and increased risk of a heart attack or stroke.
So let’s see how to lower cholesterol naturally shall we….
How to lower cholesterol naturally
The good news is that you do not necessarily need to take medication to lower your cholesterol levels.
Within this guide, you will learn 10 tips on how to lower cholesterol naturally…
1. Shed Some Pounds
First and foremost, you should realize that being overweight is going to greatly increase your risk of developing high cholesterol levels.
Simultaneously, obesity can lead to a greater risk of diabetes and other health problems. It is in your best interest to always put in a significant amount of effort to keep yourself in decent shape.
Shedding as little as ten pounds could help you reduce your LDL levels by as much as eight percent.
Just remember that you should not stop eating out of the blue. Instead, you should lose the weight safely and over a period of time.
Try to lose approximately one or two pounds each week if possible. Slowly but surely is the key here!
What is LDL?
LDL is the bad cholesterol. Your primary goal should be to lower LDL cholesterol levels, while simultaneously elevating HDL (good cholesterol) levels.
Losing weight will definitely help you accomplish both goals at the same time.
2. Take Advantage of Protein-Rich Plant Foods
You are probably already aware of the fact that legumes like peas and beans are extremely good for you.
However, you might not be aware of the fact that their powerful healing properties have the ability to lower your cholesterol.
Not only are legumes packed with protein offering an awesome alternative to meat, but they are also nutritionally rich which also makes them extremely healthy.
Along with their ability to lower cholesterol, legumes can lower blood sugar and insulin levels.
If you are not a fan of legumes, you always have the option of turning to nuts and seeds.
However, you have to be careful when choosing nuts and seeds that are packed with salt, because too much salt can cause your blood pressure to rise above normal levels.
Raw, dry roasted, or unsalted nuts will probably be your best option when it comes to avoiding high blood pressure.
In order to avoid gaining weight, it is best to keep your daily limit at around 1 ounce a day, which averages around 175 calories.
3. Consume Very Little Trans Fats
Avoiding certain foods can prove to be very beneficial for those suffering from high LDL cholesterol levels.
Believe it or not, trans fats are found in almost every food known to man. Fried foods, frozen pizza, cookies, cakes, and even margarine will contain high levels of trans fats.
It might be difficult to avoid trans fats all together, but you can take steps to reduce your intake levels. Why are trans fats so bad?
Well, these chemicals will actually increase bad cholesterol levels, while lowing good cholesterol levels.
They’ll also immensely increase your risks of developing heart disease or suffering from a stroke. Always read the labels on the foods you’re going to eat.
Count the trans-fat levels and do your best to keep your consumption to a minimum.
4. Eat More Fibre
Another thing to remember is that eating the right foods can help you keep your LDL levels to a minimum, while pushing your HDL levels up higher and higher.
In general, it is a very good idea to consume foods that contain plenty of fibre. Soluble fibre is very important, because it will prevent your body from absorbing cholesterol.
Research has proven that consumers that eat more fibre will actually experience a drop in LDL levels.
At the same time, fibre is capable of making the consumer feel like they’re fuller. In return, this will help them avoid feeling the need to snack and could lead to weight loss.
Just be very cautious of eating too much fibre. Consuming too much could have negative repercussions, such as bloating and abdominal cramps.
Also, elevate your intake slowly and over a period of time.
5. Trying Essential Oils
You’ve probably heard of essential oils at some point or another.
These oils offer a wealth of health benefits, so it shouldn’t be a surprise to learn that essential oils can also help to lower cholesterol levels.
There are several different essential oils that can be helpful for people suffering from high cholesterol levels.
For instance, you will definitely want to try lavender, cypress and rosemary oil.
Lavender oil is definitely a great option. This oil is capable of decreasing stress and this in return can also push down bad cholesterol levels.
Cypress oil can improve your blood circulation, while also decreasing bad cholesterol levels.
Finally, rosemary oil possesses powerful antioxidant properties. All these of these oils are well worth your time and energy.
6. Consuming Garlic
Certain medicinal herbs such as garlic have been known to lower cholesterol. Garlic has been used frequently all around the world for at least 5,000 years, for example it is a big favourite in traditional Indian cuisine.
And of course, it is commonly used for a wide assortment of health complications. Garlic might cause your breath to smell funky, but it is well worth it.
This specific herb is capable of combating high blood pressure, coronary heart disease, and high cholesterol. In fact, some people believe that garlic can help to stave off colon, rectal, and stomach cancer.
Whether you’re suffering from high cholesterol or you just want to improve your overall health, you should definitely consider adding a little more garlic to your diet.
It is also thought that garlic could prove to be beneficial for combating asthma, low blood sugar, snakebites, diarrhea, and even tuberculosis.
7. Exercising More Frequently
Working out and exercising will be one of the wisest decisions you’ll ever make. You do not need to work out twenty hours a week, in fact, just two or three hours a week will do the trick.
If you’ve been inactive for a long period of time, you should ease into it. Start with ten minutes of exercise at a time and scale upward as you start to get fitter.
Working out for at least two hours a week, will make a world of difference.
Remember to choose exercise activities that you will actually be able to enjoy. Simultaneously, you should consider teaming up with a friend.
This combination will help keep you motivated for the long run.
8. Drink Red Wine
Tempranillo red grapes utilized to make red wine is rich in fiber, which as we spoke about above has been proven to lower cholesterol levels.
A previous study conducted by researchers at the Complutense University of Madrid and collaborators revealed that tempranillo red grapes effectively reduced low-density lipoprotein or LDL levels by nine percent.
Additionally, the participants who were confirmed to have high cholesterol at the beginning of the study experienced a 12 percent drop in their LDL levels.
Red wine offers many benefits, but only when it is utilized in moderation.
It is recommended to consume between four to seven glasses of red wine weekly. Please drink responsibly though!
By following this regimen, you will be able to keep optimal cholesterol levels and ward off prostate cancer, liver disease, dementia and blood clots.
9. Omega-3 Fatty Acids
Omega-3 fatty acids have been classified as “natural health wonders of the world” and there are plenty of reasons why.
Previous studies have revealed that these fatty acids are effective in preventing dementia, stroke, heart disease and different types of cancer, as well as lowering LDL levels.
To receive the maximum benefits from Omega-3 fatty acids, it is recommended that you combine them with omega-6 fatty acids. These fatty acids will work together to keep your cholesterol levels to a minimum.
Omega-3 fatty acids rich foods include:
- Canola oil
- Flaxseed oil
Physicians and other medical experts recommend consuming two to four times omega-6 than omega-3 fatty acids. Fatty acids should also make up 3 to 6 percent of your daily caloric intake.
10. Sleeping More
There’s one idea you may not of come across when looking into how to lower cholesterol naturally, and that’s sleeping more.
It should come as no surprise to learn that the majority of people do not get a sufficient amount of sleep each and every night.
This is very problematic, since a lack of sleep can result in serious health problems, including decreased immune system efficiencies.
Also, you should realize that sleeping more frequently will allow your body to heal itself.
Additional sleep can also help your body balance out the blood sugar levels and improve your overall health.
You should do your best to get at least 8 to 9 hours of sleep each night and why not try a quick power nap too?
Let Us Know…
Please let us know in the comments below if you have suffered from high cholesterol in the past but reduced it naturally…
Activated charcoal for example is another possible way to help reduce cholesterol, but if you have any other tips on how to lower cholesterol naturally, we’d love to hear.