How to Lower LDL Naturally
Knowing how to lower LDL naturally is one of the best things that you can do to your health. High blood cholesterol or LDL cholesterol, sometimes known as “bad cholesterol”, is a growing concern for men and women, and can cause serious risks for people of any age. However, before you can lower your bad cholesterol, you have to know the factors that contribute to high blood cholesterol. There are three main factors that contribute to this health problem: the food you eat, your lifestyle, and genetics. If you are experiencing this problem and want to know how to reduce LDL, then we are here to help you.
In fact there are many ways to reduce bad cholesterol but the best way to do so is naturally with diet. There may be some instances when you need the help of medication or supplements. This usually happens when you have risk factors like high blood sugar levels, high blood pressure or have a history of heart attack or stroke or you are over age 55 years. If that is the case with you, then it is very important that you see your doctor regularly in addition to applying natural remedies to lower it.
Why Blood Cholesterol Rise with Age?
As kids we are more more prone to eat junk foods and other unhealthy stuff but due to high basal metabolic rate, they most likely have normal cholesterol. With age, the basal metabolic rate starts to decrease and we starts to gain weight for no apparent reason. This usually happens around or after 25 years of age. This is the time you starts limiting your calorie intake to prevent the high blood cholesterol and blood sugar problem happen as you age. Diets that are high in saturated fats like meat and whole dairy products that increase bad cholesterol should be avoided along with low carbohydrate diet. If your diet mainly consists of alcohol and high carbohydrate and high saturated fat foods, then you are seriously at risk to having high LDL levels.
How to Lower LDL Quickly?
If you are then looking for ways to reduce cholesterol fast, then you came to the right page. Here, you will learn everything you need to learn about high blood cholesterol and how to deal with it properly, including knowing effective home remedies for high cholesterol. Let us face this battle and win it together.
According to the recent study, it has been clear that it is the amount of carbohydrates that we eat is more problematic for our health than fat. Consider replacing some of the carbohydrates with vegetables and fruits, lentils and with good fats. Also eliminate the trans-fat and processed foods from your diet. I reduced my cholesterol successfully within 6 weeks. Here are some very important steps that you need to learn:
One of the most important factor in reducing bad cholesterol naturally is to raise HDL. Here are the the foods that raise HDL:
Fish, nuts, and olive oil are examples of foods that contain sufficient amounts of omega 3 essential fatty acids. Exercise, low carbohydrate with elimination of table sugar from the diet, will also help you in raising HDL. Oranges raise HDL significantly according to few research articles. A handful of pistachios every day are also helpful in raising and reducing HDL.
Fish provides omega 3 fatty acids which is hardest to obtain through foods (mainly because many people do not like to eat fish). Omega 3 fatty acids are called essential fatty acids because they are not synthesized in our body. It will help lower bad cholesterol by raising HDL and by reducing triglycerides. American Heart association recommends eating fatty fish (Wild salmon, lake trout) two times per week. If you do not like to eat fish, then you consult with your doctor for fish oil supplements.
Eat Foods that lower LDL
What foods reduce LDL cholesterol? Foods that lower bad cholesterol are high-soluble fiber foods, and plant sterols and low fat diet. To reach low LDL goals, you need to optimize the level of insulin by decreasing sugar intake and grains. This will lower cholesterol naturally along with reducing the risk of diabetes and heart disease.
1. Soluble Fiber: Soluble fiber helps to reduce LDL by absorbing cholesterol and then removing it from the gut. You can choose varieties of foods that contain this type of fiber. The foods that are rich in soluble fiber are oatmeal, oat bran, all underground grown vegetables (potatoes, onions, sweet potatoes, carrots, turnips, garlic, ginger), fruits ( apples, asian pears, peaches, mangoes, plums), Beans and lentils.
2. Plant Sterols: Beans and Nuts are good sources of plant sterols, and foods with added phytosterols like Benecol spread can lower LDL 14% in few weeks! Phytosterols are also found in legumes, nuts, whole grains, vegetables, vegetable oils and fruits. They are similar in structure to cholesterol; therefore they compete with cholesterol inside the GI tract for absorption. These foods do not provide more than 500 mg of phytosterol per day through our diet which is less than what we need to lower cholesterol. Therefore it is best to add phytosterol fortified foods that you can purchase at your local supermarket. Benecol margarine and minute maid orange juice are available with added phytosterols. Benecol chews contain plant stanols and are available online at Amazon.
Supplements for High Cholesterol
Many people who do not want to eat fish due to smell, taste and allergy can add supplements to their diets after consulting with a doctor.
1. Fish Oil: It reduces LDL and also reduces inflammation throughout body including arteries, therefore reducing the risk of coronary artery disease.
2. Phytosterol supplements: If your blood cholesterol has not reduced with the above dietary changes then you can add Phytosterols supplements.
3. Niacin: We do not recommend you take Niacin in high doses. Niacin raises HDL cholesterol and therefore it helps in removing the LDL from the blood stream. Consult with your physician before taking it.
Exercise Will Reduce Cholesterol Fast
A lot of us seem to always find an excuse not to be able to exercise. Whether we are just very busy with work or too lazy to do it, exercise is good for the body and is something that we must find time to do if we want to reach our low LDL goals. If you are too busy to do it daily, then at least find 3 to 5 days a week to do it. It does not have to be very rigorous. Exercise can simply mean just taking 30 minutes of walking. A moderate exercise can raise HDL (good cholesterol) by 10% which is responsible in reducing bad cholesterol.
Remember that you are not just looking for ways how to lower LDL naturally, but also trying to look good. You owe it to yourself and your partner to look healthy.
Low Cholesterol Weight Loss Diet
Following a diet plan that avoids alcohol, and high cholesterol foods and reducing carbohydrate intake will not only be able to lower your cholesterol levels, but will also help you lose some weight. Most people who went into this diet testify that they lost weight while doing it. I lost 15 lbs within 3 months of starting a healthy diet.
In addition to the intake of alcohol and high cholesterol foods, smoking raises the risk of heart disease by decreasing the level of HDL. It is strongly recommended that you stop smoking in order to raise your good cholesterol.
Medications to lower cholesterol
If you are obese, diabetic or have a history of stroke or cardiac disease, you need to consult with your doctor for cholesterol lowering drugs in addition to diet and lifestyle changes and home remedies for high cholesterol.
In conclusion if you are looking for ways how to lower LDL naturally, you must be willing to change your diet, do moderate aerobic exercise, quit smoking and try to add supplements to reduce cholesterol. Those people who are at risk should also take prescription medications to lower cholesterol.