5 Natural Ways to Lower Your Cholesterol Levels

Recent studies present that about a third of American adults are found to have high levels of cholesterol. Such a condition can clog the arteries and increase one's risk of stroke, cardiovascular disease, CVD, and heart attack.

If you are among the countless people who are geared towards lowering their cholesterol, it is important to know that there are several gauges for cholesterol. 

First, you need to understand that you need to have higher levels of good cholesterol or high-density lipoprotein or HDL. Your bad cholesterol, or low-density lipoprotein, on the other hand, as well as your total cholesterol and triglycerides, should be reduced.

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5 Things You Can Do

If your cholesterol level is too high, you might want to consider changing your lifestyle. In some cases, your doctor will prescribe some medications. 

At the same time, you can also resort to the following ways to naturally lower your cholesterol level:

1. Change Your Eating Habit

If you start eating a heart-healthy diet, it will help you manage your cholesterol levels. To guarantee a lower LDL and higher HDL, eat fruits and vegetables, protein-rich foods like chicken breast and fish, and whole grains, among others, like brown rice.

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2. Get Physical

This means that you need to be more active physically. The Centers for Disease and Control Prevention says that exercise is an essential way to have a lower LDL certainly because it raises the levels of good cholesterol.

For instance, a scientific review made in 2007 showed that people who regularly exercise even without a change in their diet or without medical involvement had increased HDL levels.

3. Take Appropriate Supplements

Evidence-based reports indicate that certain supplements are useful in terms of reducing lipid levels. For instance, the blond psyllium in Metamucil may lower the LDL or even the total cholesterol levels.

Fish oil, on the other hand, may lower your triglyceride levels, while green tea extract may contribute both the LDL cholesterol and triglyceride levels.

Even oat bran, plant sterols, and soy protein are great contributors to the reduction of total cholesterol and bad cholesterol levels.

4. Quit Smoking 

Experts say smoking increases the LDL and decreases the HDL levels. For instance, a study in 2018, which was published in The International Journal of Clinical and Experimental Medicine, presented that the long-term smokers' LDL levels were considerably higher than the non-smokers.

However, it's not just cigarettes that can be a risk factor. Smoking using a hookah or water pipe is also linked to higher LDL levels.

5. Limit Your Intake of Alcohol

If you can't totally get rid of alcohol consumption, at least limit your intake. According to the American Heart Association, limiting alcohol consumption or eliminating it can help achieve optimal heart health.

Experts recommend just one drink each day for women and two every day for men. Moderate levels of consumption of alcoholic beverages may help improve levels of HDL. 

Drinking red wine may be good for the heart. But keep in mind that too much consumption of alcohol can adversely impact heart health.

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