How to Lower Cholesterol Naturally

If you are worried about your cholesterol levels and don’t want to take prescription medicine, here are a few natural ways that you can balance your cholesterol levels.

Eat foods high in fiber

Foods that are high in fiber, such as, oats, beans, vegetables and fruits, have been proven to lower cholesterol levels. Fiber has been shown to reduce low-density-lipoprotein (LDL), the bad cholesterol, in various studies. Aim for at least 30grams of fiber daily through a variety of food sources.

Nuts

Nuts that are high in mono and polyunsaturated fatty acids, such as, almonds and walnuts are known to keep blood vessels healthy, which in turn helps to keep your cholesterol levels in balance. Just make sure to choose the unsalted variety as the excess sodium can have a negative impact on your blood pressure.

Omega 3 Fatty Acids

Omega 3 fatty acids have been found to raise the HDL cholesterol levels (the good cholesterol). Omega 3s are most commonly found in fish but can also be found in seeds such as flax and chia. Try not to over-consume as they are high in calories.

Garlic

Apart from keeping the vampires away, garlic is also very beneficial in preventing clogged arteries. It is known to reduce LDL, prevent blood clots, lower blood pressure and also protect against certain infections.

Avoid trans fats

You probably know this by now but trans fats are probably the worst things that you can consume for your heart and cholesterol health. Even a little bit can have lasting effects on your body and it is best to avoid them completely. Opt for healthy poly and mono-unsaturated fats instead and only consume saturated fats in limited quantities through healthy sources such as grass fed meats and dairy and cage free eggs.

Drink green tea

Green tea contains compounds and anti-oxidants that are known to reduce LDL (bad) cholesterol in humans. If you don’t like green-tea, you can supplement with green tea extract instead as both have been found to improve cholesterol levels.

Lose weight

Being overweight can raise your risks of a heart-attack. You don’t have to be ultra-shredded at 5% body fat though. Losing excess weight is known to improve cholesterol levels tremendously, lower blood pressure, lower risk of diabetes and strokes.

Exercise

We all know that exercise is good for our bodies, but as it turns out, it also has a positive impact on our cholesterol levels. The key is to be consistent. A walk here and there won’t cut it; you need to be consistent. Aim for at least 30-45 minutes of activity every day. It doesn’t have to be anything strenuous but should get you off your feet.