10 Natural Ways to Lower Cholesterol Levels

High cholesterol levels can be reduced or avoided by doing simple lifestyle changes. Here’s how.

Cholesterol is a type of fat linked to heart diseases and stroke. This is the reason why sometimes when there’s food many are concerned about the cholesterol content.

Unknown to many, cholesterol is a vital substance that has a wide variety of functions in the body including the synthesis of vitamin D and hormones. However, too much cholesterol–specifically total cholesterol and LDL (also known as bad cholesterol) and too little HDL (also known as good cholesterol) in the blood can cause for plaque to buildup on the artery walls, thus, narrowing the arteries and reducing blood flow causing heart attack or stroke.

High cholesterol levels can be reduced or avoided by doing simple lifestyle changes.

1.       Eat less total fat

A high fat diet increases cholesterol. Choose lean meat; remove visible fat when cooking and always remove poultry skin before cooking or eating.

2.       Use cooking oil sparingly

Broil, bake or steam instead of frying. If you should fry use only cooking oil that is liquid at room temperature such as canola, corn, soybean, or sunflower.

3.       Eat fish

The omega-3 fatty acids found in many fish improves elasticity of arteries and reduce plaque formation. Have two to three servings of baked or broiled fish a week.

halibut by stu_spivack.

image by stu spivack via Flickr

4.       Exercise regularly

Regular exercise such as walking can raise your good cholesterol level.

5.       Stop smoking

Smoking reduces good cholesterol levels.

6.       Lose weight

Being overweight increases bad cholesterol and lowers good cholesterol levels. Losing even 5 to 10 pounds can make a difference.

7.       Eat more fiber

Soluble fiber helps lower bad cholesterol in the body. Beans and legumes are some of the highest natural sources of fiber.

8.       Drink green tea

Replace soda and other sugary drinks with green tea. Studies on both animals and humans revealed that green tea helps lower bad cholesterol levels.

9.       Go nuts

Eating about handful of nuts a day, especially walnuts and almonds have shown to be beneficial in helping reduce cholesterol as they are rich in omega-3 fatty acids.

10.   Be colorful

Eating five servings of a variety of colorful fruits and vegetables a day exposes you to a range of antioxidants. Avocado is one of the best known fruits which contain good cholesterol.

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  1. Great tips, thanks! Clicked you “liked it”

  2. Informative & helpful. We need it.

  3. Can’t help but wonder how much cholesterol intake I have everyday. *faints*

  4. Always try to remind myself to follow these rules but pretty hard especially when it comes to food :-)

  5. Useful and simple tips that are easy to follow once we determine in our minds we need to cut down the cholesterol.

  6. Wonderful article! I learned a lot. Thanks!

  7. Sound advice. Very good post!

  8. Ate JK, those are great tips. I like it!

  9. Thanks for sharing JK! :)

  10. thanks for sharing!

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