Learn in this article why we need to control cholesterol and the five proven tips to lower cholesterol naturally.
Cholesterol is a waxy, fat-like substance produced in the intestines during digestion.
According to the Centers for Disease Control and Prevention (CDC), about ninety-four million Americans above 20, approximately 40% of the U.S. population, have high cholesterol.
High blood cholesterol raises your risk for heart disease, the leading cause of death in the U.S., and stroke—the fifth leading cause of death in the country, reports the CDC.
The leading risk factors for high cholesterol include a sedentary lifestyle, a sedentary lifestyle, an unhealthy diet that’s high in saturated and trans fats, smoking or exposure to tobacco smoke, obesity, excessive alcohol consumption, and chronic stress.
In addition, cholesterol is produced by the liver internally (contributing to nearly 80% of total cholesterol synthesis) and within every cell in your body.
Cholesterol is responsible for building blocks of cell membranes and maintaining their fluidity and integrity. In addition, it serves as a foundation for synthesizing various hormones and bile, which helps you digest food.
Two types of cholesterol—high-density lipoprotein (HDL) and low-density lipoprotein (LDL)- help transport lipoproteins to and from cells.
The American Heart Association (AHA) notes that most of the cholesterol circulating in the body is LDL – often called “bad cholesterol” because it contributes to the buildup of fatty deposits in the arteries (atherosclerosis). This narrows the arteries and raises the risk of heart attack, stroke, and peripheral artery disease (PAD).
On the other hand, HDL is known as “good cholesterol” because its high levels can reduce risks of heart disease and stroke (Source CDC). HDL does the beneficial job of sucking LDL (bad) cholesterol from the arteries and carrying it back to the liver, where the LDL is broken down and eliminated from the body. However, HDL cholesterol doesn’t totally remove LDL cholesterol. Nearly one-third to one-fourth of blood cholesterol is carried by HDL.
AHA notes that a high LDL level or low HDL level, together with a high level of triglycerides (a kind of fat that stocks up extra calories from food and supplies energy to your body), is associated with fatty buildups within the arterial walls, which raises the risks of heart attack and stroke.
The Covert Health Hazard
What causes high cholesterol more worrying is that it’s a sneaky health risk that generally has no visible symptoms.
So, it’s necessary to get your cholesterol levels examined regularly, ideally every two to four years.
However, the AHA suggests that people with high B.P., cardiovascular disease, and elevated risk need their cholesterol and other risk factors reviewed more often.
5 Proven Tips To Lower Cholesterol Naturally
Whereas certain risk factors such as family history, age, and gender can’t be controlled, including heart-healthy habits in your daily life can help maintain cholesterol levels within the healthy range. This is because your lifestyle, mainly what you eat, significantly affects your cholesterol numbers.
According to heart specialists, the following are five ways to lower your cholesterol naturally, particularly LDL levels:
# 1
Increase your fiber intake: Fiber from whole plant-based foods aids in binding bile in the digestive system, which works as a natural eradication passageway for LDL. The AHA suggests eating 25-30 grams of dietary fiber from whole foods daily. Some of the best natural sources of fiber include apples, avocados, berries, Brussels sprouts, dates, whole grains like oats and barley, nuts, and seeds.
# 2
Incorporate phytosterols into your diet: Sterols (natural compounds contained in plants) compete with bile cholesterol for reabsorption, so they help lower LDL. According to the National Lipid Association(NLA), consuming at least two grams of plant sterols daily can lower your LDL-C by five to ten percent. Foods such as spinach, kale, carrot, olive oil, sweet potato, strawberry, and sunflower seeds are all great sources of phytosterols.
# 3
Stick with unsaturated fats: LDL is eliminated from the bloodstream through LDL receptors located primarily in the liver. The more LDL receptors there are, and the more active they are, the more effective the LDL elimination process will be—resulting in reduced LDL levels. Saturated fats (fats that are solid at room temperature), such as those contained in butter, lard, fatty cuts of meat, cheese, and coconut oil, downgrade LDL receptors, resulting in high circulating LDL. On the other hand, unsaturated fats (fats that are liquid at room temperature) can upgrade these receptors, which helps reduce your LDL levels. Some of the best sources of heart-healthy unsaturated fats include oily fish, avocado, olive oil, walnut, almond, peanut butter, sunflower oil, sesame seeds, and flax seeds.
# 4
Ditch simple carbs: Highly processed foods (carbohydrates) and added sugars pump up insulin levels, which in turn, intensify HMG-CoA reductase (an enzyme in the liver). When HMG-CoA reductase is stimulated, LDL production increases. So, try to avoid intake of ultra-processed foods such as chips, frozen pizza, processed desserts like donuts, cookies, cakes, white bread, refined white pasta, and highly processed meats like sausage, bacon, and hot dogs.
# 5
Healthy Lifestyle: Exercise more, cut back on alcohol, quit smoking, and eliminate trans fats to help lower LDL levels significantly.
Note: As each human body is unique, it’s recommended to consult your doctor first about your current health status before you make any big lifestyle changes—to make sure they go well with your specific health profile.
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!”
