Cholesterol is a term you’ve likely heard countless times in relation to health, diet, and weight loss. In fact, more than 70 million Americans suffer from high levels of LDL (bad) cholesterol. However, it’s important to know that there are actually two types of cholesterol present in our bodies: the “good” (HDL) kind and the “bad” (LDL) kind. It’s crucial that you maintain a balance between these two cholesterol types to optimize your health.
What is Cholesterol?
Cholesterol is a waxy, soft substance produced by the liver and found in your bloodstream and cells. It aids memory and supports neurological functions, and it is necessary to produce cell membranes and hormones. When cholesterol levels are balanced, with the right amounts of HDL and LDL, the body functions well. However, too much production of LDL and too little of HDL can increase your risk of heart and artery problems.
HDL and LDL interact within the body, with HDL grabbing LDL and carrying it back to the liver for disposal. This is why it’s important to address and maintain the balance between both types of cholesterol.
The Natural Approach
While there are statin drugs on the market that can reduce cholesterol levels quickly, they come with serious side effects. If you aren’t on the verge of severe health complications, taking a natural approach proves much safer and more effective in the long run. By changing your diet and incorporating supplements, you can naturally conquer cholesterol problems.
Altering Your Diet
The first step in achieving optimal cholesterol levels is altering your diet. This involves cutting back on foods high in saturated fat, such as meat, dairy, and fried foods. Incorporate exercise into your routine and consume foods that help reduce LDL, increase HDL, and provide the necessary supplements.
Soluble Fiber
Consuming more soluble fiber has been shown to reduce the absorption of LDL within the bloodstream. Aiming to consume 5 to 10 grams of soluble fiber per day can make a significant difference in your cholesterol levels. Some foods naturally high in soluble fiber include:
- Oatmeal, oat bran, and oat-based cereals
- Lentils, flaxseeds, beans, kidney beans, dried peas, barley, and psyllium
- Apples, oranges, pears, prunes, blueberries, and strawberries
- Cucumbers, celery, and carrots
Omega-3 Fatty Acids
Omega-3 fatty acids found in fish oil help your body increase HDL levels. Additionally, they help reduce inflammation, lower blood pressure, and minimize the risk of blood clots, heart disease, arthritis, and cancer. The American Heart Association recommends consuming two servings of fish per week, particularly those high in omega-3 fatty acids:
- Albacore tuna
- Halibut
- Herring
- Lake trout
- Mackerel
- Salmon
- Sardines
Other sources of omega-3 fatty acids include algae, krill, and flaxseed. Fish oil supplements are also widely available and are particularly helpful for those who do not enjoy eating fish. Taking these supplements has been shown in studies to help increase HDL levels and reduce blood fats (triglycerides).
Olive Oil and Nuts
Olive oil, especially extra-virgin olive oil, helps reduce bad LDL cholesterol. This type of olive oil comes from the first press of the olive and contains an increased amount of antioxidants. By replacing butter and other oils with extra-virgin olive oil in cooking and salad dressings, you can easily incorporate it into your daily meals.
Nuts such as walnuts, hazelnuts, almonds, pistachios, and pecans are rich in polyunsaturated fats and can help maintain blood vessel health while reducing cholesterol levels. Additionally, consuming nuts may reduce your risk of heart attack and cardiovascular disease.
In Conclusion
Achieving a balance between good and bad cholesterol is vital for maintaining optimal health. By taking a natural approach, which includes changing your diet, exercising, and consuming the right supplements, you can conquer cholesterol problems and promote a healthier lifestyle.
