Lowering Cholesterol

Lowering your ‘bad’ ie. LDL cholesterol (Low Density Lipoprotein) cholesterol and avoiding high blood pressure is an important part of a healthy lifestyle. Most people discover their LDL cholesterol to HDL cholesterol (High Density Lipoprotein) ratios when applying for health or medical insurance. But lowering your cholesterol with a prescription from your doctor is not always the best way. Try the below natural methods for lowering your cholesterol and living a healthier lifestyle.

  • Regular Exercise - With regular exercise you can help your body to reduce stress, lose weight, increase metabolism, burn more calories, and more. Steady and regular exercise has been found to help lower cholestrol and reduce triglyceride levels. With regular exercise you can lower your body mass index and achieve a healthy weight. This helps you to reduce your risk for heart disease and diabetes.

Cut Out trans-fats - Trans-fats are found mostly in fried and ‘junk’ foods. Avoiding these types of foods limits your calories, fat intake, and helps lower your cholesterol.

Remove Stress From Your Life - Stress and anxiety cause chemicals (cortisol), to be released into your body–raising your blood pressure, and reducing blood flow to your heart. Avoid stressful situations–use techniques such as breathing exercises, yoga, meditation, and other similar techniques. This helps your body to deal with stress and minimize the effects on your body.

Lose Weight - Being Overweight changes your metabolism and the way your body deals with fat and cholesterol. Losing weight in a slow and steady manner improves your health and lowers your cholesterol. Natural dieting results in consistent weight loss and reduces your risk of diabetes and high blood pressure. It has also been shown to be the single most important factor in extending natural lifespan.

Emphasise Healthy Social Relationships - Focus on stress-free family and friendship activities. Sort out your problematic issues if you can. These should fit with a healthy lifestyle and steer away from unhealthy and stressful social behaviors including arguments, drinking, inactivity, and overeating.

Get a Pet - Many studies including have shown that caring for a pet reduces stress. A 10 year study performed at the Stroke Research Center at the University of Minnesota found that owning a pet lowers blood pressure, lowers cholesterol, helps with depression, and reduces risks of dying from a heart attack or other diseases.

Reduce Red Meat, Eggs, & Whole Milk - Red meats, whole milk, and egg yolks are concentrated cholesterol foods. They should be reduced and replaced with some of the healthier foods that are low in cholesterol. Some examples can be found below.

Omega-3 Fatty Acids - Stock up on foods containing Omega 3 fatty acids. Omega 3 fatty acids raise HDL and lower LDL cholestrol levels. Some good sources include salmon and herring fish, walnuts and almonds, dried cloves, and flaxseed oil. Many of these foods also contain antioxidants and vitamins.

Try Oat Bran & Brown Rice Bran - Both oat bran and brown rice bran contain high levels of soluble fibre, for example porage oats. Soluble Fiber binds fats absorbing cholesterol.

Blueberries, Garlic, & Apples - These three foods are tasty and can be easily combined with many other foods in home-made recipes. Garlic and Blueberries lower both blood pressure and cholesterol when combined with the other activities we have included. The fiber pectin in apples decrease the amount of cholesterol produced in the liver, mainly by reducing the initial uptake of fats from food eaten in a meal. Using these ingredients in your meals can make a healthy impact on your cholesterol.