Hyperlipidemia is one of the leading causes of heart disease, stroke and other heart related complications. Thankfully, there are ways to target cholesterol without actually having to take medication. They confirm that practising simple structural and procedural interventions like modification to diet, levels of physical activity and patterns of behaviour will go a long way. What you will learn here are safe and realistic methods towards reducing cholesterol levels and promoting a healthy heart.
Understanding the Types of Cholesterol
Cholesterol is referred to as a lipid, which is a fatty, wax-like substance that circulates in the blood. Cholesterol is necessary for your body to construct cells and hormones, but any excess is dangerous to your health. Cholesterol is categorized into two main types:
Low density lipoprotein ( LDL)- These types of cholesterol are termed as ‘ bad cholesterol ’ since high amounts of them cause deposition of cholesterols on the walls of the arteries.
HDL or high-density lipoprotein – Often referred to as “good” cholesterol, HDL assists in the fetching of cholesterol from the bloodstream.
Why Is High Cholesterol Dangerous?
It also mainly carries LDL cholesterol which is likely to form plaques in your arteries, thus limiting blood flow and hence, the amount of oxygen needed by the body organs. This condition, called atherosclerosis, can increase the risk of:
- Heart attack
- Stroke
- Peripheral artery disease
Healthy cholesterol is all about the right ratio of LDL cholesterol to HDL cholesterol.
1. Eat a Heart-Healthy Diet
A major measure to use to tackle cholesterol naturally without having to use chemicals is to pay a lot of attention to what you take. Consequently knowing how to make better decisions on what one eats can be crucial in reducing LDL and increasing HDL.
a) Focus on Fiber-Rich Foods
Soluble fiber assists in lowering LDL cholesterol by holding onto cholesterol particles and expelling them from the body. Include the following in your diet:
- Oats and oat bran
- Beans and lentils
- Apple, pear, and oranges are fruits.
- Other vegetables like broccoli and carrot.
- Whole grains
b) Incorporate Healthy Fats
Not all fats are bad. Replace saturated fats and trans fats with healthier alternatives like:
- Olive oil and avocado oil
- Almonds, walnuts, pistachios (nuts)
- Salmon, mackerel, and sardines (very rich in the omega 3 fatty acids).
Tip: You should refrain from fried, processed foods rich in trans fats that may raise bad LDL and lower the good HDL levels.
c) Plant Sterols and Stanols choice
Natural compounds that block cholesterol absorption are also plant sterols and stanols. Foods fortified with sterols/stanols include:
- Fortified orange juice
- Plant-based spreads
- Cereals and yogurt products
d) Reduce Red Meat, whole dairy products
Replace red meat and full-fat dairy with lean proteins such as:
- Skinless poultry
- Tofu and soy products
- Some low fat dairy or plant-based milk alternatives
2. Exercise Regularly
The health benefits of having a regular physical activity include an increase in HDL (good cholesterol) and a decrease in LDL (bad cholesterol). Try to do at least 150 minutes of moderate aerobic activity each week.
- Effective Exercises to Lower Cholesterol:
- Walking or brisk walking: A low impact way to improve heart health.
- Jogging or cycling: Good for cardio fitness.
- Swimming: An easy, though full, body workout that does little to wear on the joints.
- Strength training: It helps the fat burn and lean muscle build-up the metabolism.
Tip: Go slow and grow slower. Even a short 10 minute walk midday can really help.
3. Maintain a Healthy Weight
High levels of LDL cholesterol are often a result of being overweight, especially if excess fat is stored in your abdomen. Even a loss of as little as 5 – 10% of your body weight can dramatically lower cholesterol and help your heart.
- Tips for Healthy Weight Loss:
- Practice portion control.
- Don’t consume sugary foods or drinks.
- Consume nutrient dense foods (fruits, veggies, lean protein, whole grains).
- Try to keep up with regular exercise regimes.
4. Quit Smoking
Quitting smoking also will help raise your HDL cholesterol and improve your cardiac health in general.
- Within 20 minutes of quitting: Blood pressure and heart rate come back to normal.
- Within 3 months: Lung function and circulation start to improve.
- Within 1 year: Significantly lowers risk of heart disease.
Tip: Get counseling, nicotine replacement therapies or smoking cessation programs behind you to help when you’re on the way.
5. Limit Alcohol Consumption
Increased cholesterol and triglyceride levels are found when people consume more alcohol in excess. Moderation is key:
- For men: Up to 2 drinks per day
- For women: Up to 1 drink per day
Whatever you do, if you don’t drink, don’t start. Red wine in moderation is fine for those who do drink, as it might have some heart benefits from antioxidants.
6. Manage Stress Levels
Poor eating habits, lack of exercise, and weight gain also result from chronic stress, and can indirectly contribute to higher cholesterol.
Stress Management Techniques:
- Meditation and deep breathing: Let your mind calm down, release tension.
- Yoga: It improves flexibility, reduces stress and promotes heart health.
- Spending time in nature: Clears your mind and brings your stress hormones down.
- Hobbies: Do things you enjoy, read, paint, garden.
7. Natural Supplements (Consult a Doctor First)
Certain natural supplements may lower cholesterol, but speak to your doctor first before using them.
- Psyllium Husk: A soluble fiber that reduces LDL cholesterol.
- Omega-3 Fatty Acids: Omega-3s are found in fish oil or flaxseed oil and improve heart health.
- Garlic Supplements: It might have modest cholesterol lowering effects.
- Green Tea: In fact, it is rich in antioxidants that are good for cholesterol.
8. Regular Health Screenings
The reason I recommend the regular checks is for you to know when you’re making progress or if you need to change something to bring your number down.
Recommended Cholesterol Levels:
- Total Cholesterol: Less than 200 mg/dL
- LDL (Bad Cholesterol): Less than 100 mg/dL
- HDL (Good Cholesterol): 60 mg/dL or higher
- Triglycerides: Less than 150 mg/dL
Be aware that you need to schedule annual check ups about your cholesterol and overall heart health.
Conclusion
With consistent changes to your lifestyle you can also lower your cholesterol naturally. A heart healthy diet, combined with regular physical activity, the optimal management of stress and maintaining a healthy weight will help you lower LDL cholesterol, raise HDL cholesterol and protect your heart. Small changes can really add up over time and have major health benefits.
In particular, if you have other underlying health conditions, it’s a good idea to consult your doctor before making any major changes. Get control of your cholesterol NOW!
Key Takeaways:
- Eat more fiber-rich foods, healthy fats & plant-based foods.
- Do regular exercise, for example, walking, swimming or cycling.
- Stop smoking, restrict alcohol, and master stress.
- Regular screenings help you stay on track toward getting to your cholesterol goals.
Today, start first, as you’ll thank your heart for it!
