Natural Ways to Lower Cholesterol
Having a high cholesterol level is a problem faced by many people. This is due to unhealthy lifestyles that so many of us lead. From consuming junk foods that contain high level of fats to other bad habits such as drinking and smoking. All contribute to higher cholesterol levels in the body. Consequently, this can lead to the increased risk of coronary heart disease, heart attacks and strokes. No wonder that heart disease is the main cause of death in many developed countries.
Fortunately, heart disease can be quite easily prevented by using natural remedies to lower cholesterol levels in your body. Actually, all it really takes to prevent heart disease is to lead a healthier lifestyle. For example, you can start eating a balanced diet to lower your cholesterol levels, instead of the greasy foods that are clogging up your arteries. Following a low cholesterol diet is an extremely effective way to control and maintain normal cholesterol levels in the body. To do this, you simply have to start eating foods that are low in cholesterol – such as fruits, vegetables and soy products. Eating foods that are high in fiber can also help fight bad cholesterol called low-density lipoprotein (LDL).
Apart from a healthy diet, you should also do some regular exercise if you really want to lower your cholesterol levels. Remember, by exercising regularly, it can help increase the number of good cholesterol high-density lipoproteins (HDL) in your body. Exercise also helps to strengthen your heart muscle, keep your blood pressure normal and shed unwanted fat off of your body. Taking dietary supplements is also one of the best natural ways to lower cholesterol – especially those that contain lecithin oil, pumpkin seeds oil, D-limonene and pythosterols. The combination of these ingredients will not only help to balance the cholesterol levels in the body, but also maintain them as you get older.
In addition, taking these supplements will help improve the function of the liver and remove gallstones. There are many natural cholesterol-reduction supplements on the that you can choose from. But most only contain one or two of the essential cholesterol fighting agents that your body needs. However one brand, which is made in New Zealand but can be obtained in the United States, contains all of the nutrients in just the right concentrations. They can help you to reduce the bad LDL cholesterol and increase the good HDL your body needs to prevent heart disease and strokes.
Lowering cholesterol is really about changing unhealthy habits and adopting new and healthier ones. Living a healthier lifestyle that includes exercising, not over-indulging with drinking and smoking, and following a high fiber diet that is low in cholesterol and fat will help to balance your cholesterol levels. If you would like more tips on natural ways to lower cholesterol, take a look at my website.
Cholesterol Reducing Foods
If you want to lower cholesterol, diet is key. Here are the top foods and nutrients that can naturally lower cholesterol:
Omega-3 fats – Foods high in omega-3 fats can help increase HDL cholesterol and reduce risk of cardiovascular disease.
Foods high in soluble fiber – Soluble fiber binds cholesterol in the digestive system causing it to be excreted by the body. Include plenty of fruits, vegetables, sprouted nuts and seeds and other fiber rich foods.
Olive oil – Helps raise HDL cholesterol.
Garlic and onions – These two cholesterol reducing foods help lower LDL cholesterol because of their sulfur containing compounds which help cleanse the arteries.
Herbs – Add a variety of spices such as basil, rosemary and turmeric to your food which contain antioxidants that are cardio-protective and help lower cholesterol naturally.
Foods that Raise Cholesterol
Avoid these bad cholesterol foods at all costs:
Sugar and refined carbohydrates – Both stimulate the liver to produce more cholesterol and increase inflammation.
Alcohol – Also stimulates the liver to produce more cholesterol, increasing cholesterol levels and inflammation. A glass of red wine per day may be cardioprotective, but anything more than that will increase your cholesterol.
Hydrogenated fats – Vegetable oils are pro-inflammatory and may increase cholesterol.
Caffeine – Too much caffeine can increase cholesterol. Limit coffee or tea to no more than 1-2 cups per day.
Trans fats – Increases LDL cholesterol, inflammation, and risk of cardiovascular disease.
Top 5 Cholesterol Lowering Natural Remedies
Taking the right supplements and natural remedies can help lower cholesterol levels if combined with a healthy diet.
#1 Fish Oil (1,000mg – 2,000 mg daily)
EPA and DHA (omega-3 fats) found in fish oil help reduce overall cholesterol levels.
#2 CoQ10 (200-300 mg daily)
If you are on cholesterol lowering medications, take CoQ10 daily because these medications decrease levels of this important enzyme.
#3 Niacin (1,500 mg daily)
Niacin (vitamin B3) reduces LDL cholesterol by 25% and increases good cholesterol by 35%
#4 Red Yeast Rice (1200 mg 2x daily)
Reduces cholesterol by up to 32%. Take with CoQ10 to prevent deficiency.
#5 Garlic (500 mg daily)
Increases HDL cholesterol and lowers total cholesterol.
Exercises to Balance Cholesterol
Exercise with weight training and burst training can boost HGH (human growth hormone) which can improve HDL cholesterol and lower LDL cholesterol.
Essential Oils for Cholesterol
Lavender essential oil has been proven to lower cholesterol levels because it decreases emotional stress. Cypress oil lowers cholesterol because it improves circulation and rosemary oil reduces cholesterol because of it’s unique anti-oxidant properties and is cardio-supportive.