Cholesterol is a natural component of human physiology, but we all know that high levels of cholesterol can become problematic. Cholesterol is a necessary fat, essential for normal body functions. It helps metabolize vitamins, and it is vital to the creation of cells and for producing hormones.
Your healthcare professional has most likely discussed the importance of keeping levels of LDL (sometimes called bad cholesterol) in check, while maintaining recommended levels of HDL (good cholesterol). Your cholesterol should be evaluated every year as part of your annual physical examination. A simple blood test reveals levels of LDL and HDL, which determine your risk for heart disease and stroke.
High levels of LDL indicate a need for some changes in your lifestyle; with efforts to reduce LDL levels, you can significantly lower your risk for cardiovascular disease. Several factors go into finding the right balance, including several natural approaches.
Natural Approaches To Lowering Cholesterol
The good news regarding cholesterol is that great strides can be made with modifications to diet and exercise, along with the addition of supplements that are known to help lower LDL levels.
Start with a look at your diet. Avoid saturated fats and red meats. Increase fruits and vegetables. Choose low-fat or, better yet, no-fat dairy products. Eliminate fried foods from your diet, and substitute olive oil for others for cooking.
Volumes of books have been written about developing a diet that will aid in lowering LDL levels; and most recommend menus full of legumes, berries, most fruits, fruit juices (especially pomegranate), nuts, spinach, oatmeal, avocados, fish, tea, garlic and even red wine and dark chocolate. Visit your library or bookstore for a selection of great dietary books, and ask your healthcare professional for a recommendation.
Choosing Supplements
Several supplements have been linked to lowering cholesterol, especially those associated with aiding digestion, including:
- Apple pectin.
- Artichoke extract.
- Beet juice powder.
- Beta-sitosterol.
- Blond psyllium.
- Fish oil.
- Lypase.
- Niacin.
- Red yeast rice.
As with anything you consume, research the benefits, side effects, and recommended dosages for each supplement you consider. Before shopping for supplements, do your research. Consult with a dietician or another healthcare professional to select supplements that could help you. Be sure to disclose any medications you take and any chronic health problems.
Selecting the right supplements can enhance your life; and when it comes to lowering cholesterol, supplements can provide the help you need.
Physical Activity
Incorporating regular physical activity into your daily routine plays an essential role in managing your cholesterol levels. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, preferably spread throughout the week. Additionally, moderate to high-intensity muscle-strengthening activity should be included at least two days per week1.
Exercise has many benefits, including increasing HDL cholesterol levels, lowering LDL cholesterol levels, improving blood flow, lowering blood pressure, and aiding weight loss or maintenance.
Managing Stress
Chronic stress can negatively impact your cholesterol levels. Prolonged stress may lead to unhealthy habits such as smoking, excessive alcohol consumption, and over-eating, all of which can contribute to high cholesterol2. Find healthy ways to manage stress, such as practicing mindfulness, relaxation techniques, or seeking therapy from a mental health professional.
Weight Management
Maintaining a healthy weight is another factor that can help improve your cholesterol levels. Excess weight often leads to higher LDL cholesterol and lower HDL cholesterol levels. Losing even a small amount of weight can have a significant impact on improving your cholesterol levels3.
Adopting sustainable lifestyle changes, such as following a balanced diet, engaging in regular physical activity, and practicing mindful eating, can help in weight management and ultimately improve your cholesterol levels.
The Importance of Regular Checkups
It is crucial to have regular checkups with your healthcare provider to monitor your cholesterol levels and make adjustments to your lifestyle or medications as needed. Regular checkups allow you and your healthcare team to stay ahead of any potential issues and make informed decisions about your health.
In conclusion, there is a multitude of natural approaches you can take to help lower your cholesterol levels. A well-rounded approach that includes dietary changes, exercise, stress management, and weight control, along with the appropriate use of supplements, will put you on the path to better heart health. As always, consult with your healthcare provider before making significant changes to your routine or starting any new supplement regimen.
