In this article, you will learn the natural ways to lower your LDL cholesterol without taking medication & drugs.
What is Cholesterol?
Cholesterol is a waxy, fat-like substance that is naturally present in your body’s cell walls. The cholesterol level in your body depends on two things:
(i) The amount of cholesterol that your intestine absorbs; and
(ii) The amount that your liver produces.
Presence of some cholesterol in your body is normal and healthy. Your body requires it to produce certain hormones, vitamin D, and bile acids that help in digesting fat.
Major Types Of Cholesterol
Two major types of cholesterol present in your blood are:
(i) Low density lipoprotein (LDL) cholesterol, known as ‘bad’ cholesterol; and
(ii) High density lipoprotein (HDL) cholesterol, known as ‘good’ cholesterol.
Why LDL is called as Bad Cholesterol?
Let’s first understand why LDL is cholesterol is bad for your cardiovascular health:
It’s bad for your health because it is a major reason for the development of atherosclerosis – a condition in which sticky plaques are formed inside your blood vessels that contributes to serious heart problems like stroke.
If you have too much LDL cholesterol in your blood, it can gradually accumulate & build up in the inner walls of your arteries. Together with other substances, it can form a kind of thick, hard deposit known as atherosclerotic plaques that can clog your arteries and cause serious problems like coronary heart disease, stroke and several other serious conditions
Many research studies have shown that lowering LDL cholesterol helps control the development of heart disease and death rate.
Why HDL Cholesterol Is Called ‘Good’:
HDL Cholesterol helps remove LDL cholesterol from your arteries and transport it back to the liver so that it’s excreted from the body in biles. Thus it plays an important role in preventing formation of plaques from LDL cholesterol. Levels of HDL in your body can be increased by things such as exercise, and reduced by smoking.
Lowering LDL Cholesterol
You should try to lower LDL cholesterol, if it is present in excess in your body to help:
(i) Reduce the number and extent of sticky cholesterol plaques from your artery walls;
(ii) Prevent existing plaques from rupturing, thereby avoid complications of blood clots formation; and
(iii) Reducing the risks of developing serious complications like heart attack and stroke.
DISCLAIMER: This article is for information purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
How You Can Lower Level Of LDL Cholesterol Without Medication & Drugs?
You can do a number of lifestyle changes to help lower LDL cholesterol levels without medication. These include:
Include in your diet high soluble fiber, low fat foods. Stay away from greasy/oily foods – especially limit the amount of saturated and trans fats. Focus more on vegetables. This will significantly improve your cardiac health.
Foods high in soluble fiber will help prevent your digestive tract from absorbing cholesterol. These foods include: (i) Whole-grain cereals like oatmeal and oat bran (ii) Fruits like apples, bananas, pears, oranges, and prunes (iii) Legumes like kidney beans, chick peas, black-eyed peas, lentils and lima beans.
Eat fish that are high in omega-3 fatty acids twice a week. It will certainly help to lower your cholesterol levels.
Do moderate to intense exercise or physical activities for at least thirty minutes on most days, if not all. Keep the exercise intensity according to your fitness level.
Smoking affects your cardiac health as well as overall well-being adversely. I strongly urge you to quit smoking.
Manage Your Weight
If you are overweight, losing weight will help lower your LDL (bad) cholesterol. This you can achieve by improving your diet and exercising.
Decrease your salt intake. Though, limiting salt won’t lower your cholesterol – but it can cut down your cardiovascular risk significantly by helping to lower your high blood pressure.
Either avoid alcohol or drink it in moderation, especially if you have high level of triglycerides.
Men should have no more than two drinks containing alcohol a day.
Women should have no more than one drink containing alcohol a day.
One drink is a glass of wine, beer, or a small amount of hard liquor.
Some research studies have shown that chronic stress can sometimes increase your LDL (Bad) cholesterol and lower your HDL (Good) cholesterol.
In some cases, though, these lifestyle changes may not be enough. If so is the case with you, consult your doctor. Your doctor may prescribe some medication to help lower your cholesterol levels.
A must watch video to keep you Fit and Healthy as you age:
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”