How to lower cholesterol naturally? This question remains an important consideration for every individual who wants to live a healthy and happy life. When it comes to maintaining good health, it’s crucial to pay attention on what different organs do. Apart from heart, stomach and kidneys, liver is another organ that works efficiently for the body. When looked at its functioning, the liver is responsible to produce the required amount of cholesterol. It then covers cholesterol with fat in VLDL (low-density lipoproteins). When fats are transferred to the cells across the body, VLDL converts them into lowdensity lipoprotein or LDL. It is quite dense and ensures ample production of cholesterol wherever needed.
The liver also specializes in realizing HDL (high-density lipoprotein) whose responsibility is to bring back unused cholesterol to the organ. This entire process ensures no blockage in the arteries, which ultimately reduces the risk of having different heart diseases. Some lipoproteins, particularly VLDL and LDL, are at high risk of free radical attack. Due to which, they oxidize with body cells and cause harmful effects on the heart.
Here, the worth mentioning fact is that people should believe in what food companies’ advertisements say. They cannot expect the products to have low cholesterol. Although, these products have dietary cholesterol, they are unable to minimize the amount of cholesterol present in the body. The reason behind is change in the production criterion of cholesterol. Liver usually works according to what and how much the person eats. When people take sufficient cholesterol through their diet, it makes no sense for the liver to focus on its production. In other words, dietary supplements have lesser impact over cholesterol level. Here, people should never overlook their family history, sedentary lifestyle and smoking while analyzing their bodies.
How to Lower Cholesterol Naturally?
Other than that, here are some recommendations on how to increase HDL level and decrease LDL cholesterol naturally.
1. Monounsaturated Fats
Unsaturated fats have one or more double bonds that used to work in a different way in the body. Compared to saturated fats, monounsaturated fats have one chemical bond that works efficiently to reduce harmful LDL cholesterol. Experts usually recommend to take a low-fat diet that could assist in reducing LDL while preventing the level of HDL. Monounsaturated fats are also responsible for oxidizing lipoproteins that contribute to blocked or clogged arteries. So, where to get these monounsaturated fats from? Here are some of the sources that also provide polyunsaturated fats to the body:
- Canola oil
- Olive oil and olives
- Tree nuts like walnuts, cashews, almonds, pecans and hazelnuts
2. Consume Polyunsaturated Fats, Particularly Omega-3s
In order to know how to lower cholesterol naturally, polyunsaturated fats could be another reliable option. These types of unsaturated fats are famous for having multiple double bonds. They behave in a different way than saturated fats. Studies have proven that polyunsaturated fats can decrease LDL cholesterol to a significant level. While, they help people to avoid the risk of heart diseases in one way the other. They are also effective in reducing the risks of type II diabetes and metabolic syndrome that improves overall health.
Omega-3 fatty acids are responsible to provide strength and maintain good health of heart. Nutritionists usually suggest to eat seafood like mackerel, deep sea tuna, salmon and shrimp to get enough nutrients. However, if there are no enough nutrition, fish oil supplements can do the required work. Other reliable sources of Omega-3s are tree nuts and seeds.
3. Don’t take Trans Fats
Trans fats are the type of unsaturated fats. They are formed during the process of hydrogenation that stabilizes unsaturated fats in the vegetable oils. The resultant of trans fats is not completely saturated but may become solid when kept at room temperature. Most of the food companies use these fats in producing different products, like cookies, pastries and spreads. To give the required texture, they do not rely upon liquid, unsaturated oils because they do not contain the desired density.
Partially hydrogenated fats act in a completely different manner as compared to other types of fats. Trans fats actually lead to a significant rise in LDL and total cholesterol level while decreases good HDL by 20%. So, people should pay attention to the products they are purchasing. In order to know how to lower cholesterol naturally, it is important to consider the list of effective ingredients. People should make sure that they contain partially hydrogenated trans fats.
4. Use Soluble Fiber
Soluble fiber refers to a group of compounds that are soluble in water. Most importantly, they are derived from plants but human organs cannot digest them. Bacteria present in the intestines are capable to digest soluble fiber because they need some nutrition for their own health. These bacteria, known as probiotics help in reducing LDL, VLDL and lipoproteins. They are responsible to keep the body healthy and functional for a long time.
Soluble fibers are also effective in increasing the effects of statin medications. They have turned out to be one of the best elements to reduce the risk of numerous diseases. People just have to take soluble as well as insoluble fiber to reduce death risk by 15%.
The next worth considering method of how to lower LDL cholesterol is to do regular exercise for better heart health. Apart from being effective in improving physical fitness, exercise can also increase HDL and decrease LDL.
It doesn’t matter if someone couldn’t do intense exercise. Low-intensity workout, like walking, also have a significant impact over increasing HD. Ideally, people can do aerobics to raise their heart rate to the maximum along with resistance training. It can help in reducing LDL even if the person is working with modest intensity.
6. Weight Loss
Last but not the least, weight loss is another answer to the question: how to lower cholesterol naturally. A balanced diet is necessary to direct the body about how it should absorb and produce cholesterol. As the person brings changes to his/her lifestyle, it would be satisfying to see how the cholesterol level comes down.