How to Lower Cholesterol Naturally … in 28 Simple (!) Steps
Nov 10, · Medications can boost or lower HDL cholesterol. HDL levels are sometimes improved by drugs used to lower LDL and triglyceride levels — such as prescription niacin; fibrates such as gemfibrozil (Lopid); and certain statins, particularly simvastatin (Zocor) and rosuvastatin (Crestor). May 08, · Natural ways to lower cholesterol include replacing trans fats and saturated fats with monounsaturated and polyunsaturated fats, eating more soluble fiber, and .
There are tons of natural remedies out there for how to lower cholesterol levelsoften promising quick results with next to no effort required on your part. Ready to get started? The lipid profile blood test reports the levels of cholesterol and triglycerides in the bloodstream. Healthcare organizations have established a set range for total, bad LDL and good HDL cholesterol as well as triglycerides, but the most important thing to consider when looking for how to lower cholesterol naturally is the ratio of LDL to HDL cholesterol, which should be around Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.
Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.
So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet. While cholesterol is normally kept how to send a text from gmail to verizon balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels.
This imbalance is manifested in elevated LDL bad cholesterol and low HDL good cholesterolwhich increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism. But keep in mind that not all cholesterol is created equally.
So how can cut down on your levels of LDL cholesterol down while increasing HDL cholesterol to keep your heart in tip-top shape? Here are some simple ways for how to lower LDL cholesterol and total cholesterol to promote better heart health. Simply incorporating a few servings of foods that lower cholesterol in your diet per day can help decrease cholesterol levels and triglycerides to optimize the health of your heart.
Here are a few of the top cholesterol-lowering foods that you may want to consider stocking up on:. Loaded with heart-healthy unsaturated fats, extra-virgin olive oil has been shown to drop bad LDL cholesterol levels to enhance heart health. Not surprisingly, studies have found that eating more vegetables is linked to lower LDL cholesterol levels in both men and women.
One review of 25 studies showed that eating more healthy nuts was associated with lower levels of total and LDL cholesterol, plus decreased triglycerides as well. Nutritious seed varieties like flaxseeds have been shown to reduce both total and LDL cholesterol levels to keep your heart healthy. Fatty fish like salmon are packed with beneficial omega-3 fatty acidswhich can help decrease cholesterol levels what is the square root of 300 simplified relieve inflammation to enhance heart health.
Thanks to the presence of a powerful compound called curcuminturmeric has been shown to reduce levels how to lower hdl naturally total and LDL cholesterol in the blood. Well-known for its wealth of health-promoting properties, research shows that garlic could even benefit cholesterol levels as well. According to one review of 39 studies, consuming garlic regularly for at least two months can lower cholesterol levels to reduce the risk of heart disease.
This popular plant is high in fiber, potassium and antioxidants and can help promote better heart health.
One animal study showed that okra extract was able to effectively decrease cholesterol and blood sugar levels in obese mice. Adding legumes to your diet can have a big impact on heart health. Studies show that a diet rich in legumes such as lentils, beans and peas is linked to lower levels of cholesterol in the blood.
This tasty tuber contains several what a wonderful world instruments proteins and compounds that have been shown to decrease cholesterol in animal models. Rich in antioxidants and catechins, green tea is one of the healthiest beverages that you can add to your routine.
Studies show that drinking green tea can decrease levels of total and LDL cholesterol. Incorporating a few servings of this nutritious citrus fruit into your daily diet could have a major impact on heart health. One study found that consuming fiber extracted from persimmon fruit was effective at lowering cholesterol levels in adults. Avocados are high in fiber, potassium and healthy fats, what 2 enzymes are needed for dna replication of which can aid in keeping cholesterol under control.
Not only have avocados been shown to increase levels of good HDL cholesterol, but they can also reduce total and bad LDL cholesterol as well.
Whole grains have been associated with lower levels of cholesterol and improved heart health. Cleaning up your diet is one of the most effective ways to reduce your LDL levels and enhance heart health. Instead, focus on nixing these top four foods to avoid from your diet as a simple method for how to lower cholesterol:.
Added sugar and refined carbs from ultra-processed foods can throw off your cholesterol ratio by decreasing good cholesterol levels in the blood.
Although a glass of red wine per day can actually be beneficial for heart health, heavy drinking can have detrimental effects on cholesterol levels. Keep alcohol consumption in moderation by sticking to 1—2 servings per day to help optimize heart health.
Overdoing it on the caffeinated beverages like coffee, soda or energy drinks may cause an increase in cholesterol levels for some people. Frequently found in processed foods and pre-packaged baked goods, trans fats can increase LDL cholesterol, decrease HDL cholesterol and boost the risk of coronary heart disease.
While switching up your diet is often an effective method for reducing cholesterol levels all on its own, adding a few cholesterol-lowering supplements can boost the effects even more. Here are some of the supplements you can try using to get started:. Fish oil is effective at increasing levels of good HDL cholesterol in the blood to clear out LDL cholesterol from the arteries. Coenzyme Q10 is a coenzyme that has been shown to be useful in lowering cholesterol levels.
It works by removing excess cholesterol and preventing atherosclerosis to keep your arteries clear. Niacinalso known as vitamin B3, is commonly used in the treatment of high cholesterol.
In fact, niacin has been shown to reduce triglycerides and lower levels of LDL cholesterol while also increasing beneficial HDL cholesterol levels as well. Derived from white rice that has undergone fermentation, one analysis of 13 studies showed that red yeast rice was effective at decreasing both triglycerides and LDL cholesterol.
In addition to adding garlic to your diet, you may also want to consider adding a garlic extract to your natural medicine cabinet as well. Aged garlic extract, in particular, has been shown to have cholesterol-lowering properties in both human and animal studies.
Certain essential oils may also have an influence on cholesterol levels. For best results, add a few drops of these powerful oils to your diffuser to take advantage of the unique health benefits that they have to offer:. Lavender oil has been shown to decrease stress and cortisol levels, which can be especially beneficial for heart health. Like lavender oil, cypress essential oil has also been shown to reduce stress to boost heart health.
It is also often used to promote blood circulation and help lower cholesterol levels too. Eagle creek no matter what duffel small to its antioxidant properties, animal studies show that rosemary oil can reduce blood lipid levels and help stabilize blood sugar.
When it comes to reducing cholesterol levels, getting in plenty of physical activity is just as essential as making modifications to your diet. Here are two types of exercise that can make a big impact on heart health:. Aerobic exercise, or cardio workouts, is a form of exercise that helps strengthen your heart and lungs. And besides keeping you trim, studies show that aerobic exercise can also help lower cholesterol levels. Resistance training is a form of physical activity that forces your muscles to contract, building up strength and endurance.
Some research also shows that resistance how to find the right talent agent could have beneficial effects on heart health as well and may decrease total and LDL cholesterol. Although these are all effective methods for how to lower cholesterol levels, keep in mind that they should be combined and paired with other healthy habits to maximize their effectiveness.
The cholesterol-lowering effects of a healthy diet, for example, can be amplified when coupled with regular exercise and a set sleep schedule. Be sure to consult with your doctor before beginning any form of supplementation, especially if you have any underlying health conditions or are currently taking any medications.
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Your cholesterol levels are an important measure of heart health. For HDL cholesterol, or "good" cholesterol, higher levels are better. High-density lipoprotein HDL cholesterol is known as the "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream. Higher levels of HDL cholesterol are associated with a lower risk of heart disease. Cholesterol is a waxy substance that's found in all of your cells and has several useful functions, including helping to build your body's cells.
It's carried through your bloodstream attached to proteins. These proteins are called lipoproteins. Medications known as statins — such as atorvastatin Lipitor and simvastatin Zocor — are the most common treatment for high LDL cholesterol.
Cholesterol levels are measured in milligrams mg of cholesterol per deciliter dL of blood or millimoles mmol per liter L. When it comes to HDL cholesterol, higher numbers are better. To some extent, people who have naturally higher levels of HDL cholesterol are at lower risk of heart attack and stroke.
It's less clear whether that same benefit holds true for people who increase their HDL levels with medications. Lifestyle changes known to increase HDL, such as moving more, quitting smoking or improving your diet, have been shown to lower the risk of heart attacks, However, medications that specifically increase HDL levels have failed to reduce the rate of heart attacks.
This may be caused by genetic factors. HDL levels are typically lower in people who have metabolic syndrome — a cluster of conditions that include obesity, increased blood pressure and high blood sugar levels. Besides helping you lose weight, increased physical activity can lower your triglycerides, the most common type of fat in your body, while increasing your HDL levels. Benefits can be seen with as little as 60 minutes of moderate intensity aerobic exercise a week.
Foods prepared with shortening, such as cakes and cookies, often contain trans fats, as do most fried foods and some margarines. Limit saturated fat, found in meats and full-fat dairy products, as well. If you smoke, find a way to quit. Moderate use of alcohol has been linked with higher levels of HDL cholesterol. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.
However, if you don't drink, don't start drinking to raise your HDL cholesterol levels. Too much alcohol can cause weight gain, and might increase your blood pressure and triglyceride levels. HDL levels are sometimes improved by drugs used to lower LDL and triglyceride levels — such as prescription niacin; fibrates such as gemfibrozil Lopid ; and certain statins, particularly simvastatin Zocor and rosuvastatin Crestor.
But clinical trials for several drugs specifically designed to increase HDL levels were halted early because they didn't reduce the risk of heart attacks.
Drugs containing testosterone and other anabolic steroids can lower your HDL cholesterol levels. Avoiding these drugs may help increase your HDL numbers.
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By Mayo Clinic Staff. Show references What is cholesterol? National Heart, Lung, and Blood Institute. Accessed Oct. Good vs. American Heart Association.
My cholesterol guide. Centers for Disease Control. Rosenson RS, et al. HDL-cholesterol: Clinical aspects of abnormal values. HDL cholesterol. Lab Tests Online. Ballantyne CM, ed. Therapeutic targeting of high-density lipoprotein metabolism.
Philadelphia, Pa. Madsen CM, et al. Extreme high high-density lipoprotein cholesterol is paradoxically associated with high mortality in men and women: Two prospective cohort studies. European Heart Journal. See also After a flood, are food and medicines safe to use? Arcus senilis: A sign of high cholesterol? Get moving Cholesterol concerns?
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