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 it, 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 to lower LDL naturally. 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. It is therefore important that you see your doctor regulary in addition to applying natural remedies to lower it.
High Cholesterol Diet Plans
As kids we are more attracted to foods that are high in cholesterol. We do not care about the food we eat and are more prone to eat junk foods and other unhealthy stuff. While parents may be there to guide us in eating healthy food, we seem to find more pleasure in eating foods that are high in cholesterol because they taste more delicious. Diets that are high in saturated fats like meat and whole dairy products increase bad cholesterol. If your diet mainly consists of alcohol and high cholesterol foods, then you are seriously at risk to having high LDL levels.
Now that you are already grown up, it’s time that you have to be more responsible in buying your groceries. It is highly important to read the labels so that you will know the foods that are high in cholesterol. Checking the labels and buying healthy food are one of the natural ways to reduce cholesterol both for you and your family.
There are various foods that help to bring your cholesterol within normal range. The type of food you eat is one of the first that you should put in mind when trying to meet your low LDL goals. In order to reduce it, you have to reduce saturated fat and trans-fat and replace them with healthy fats such as monounsaturated and polyunsaturated fatty acids.
Foods to lower LDL and Raise HDL
What foods reduce cholesterol? Foods that lower it are high-soluble fiber foods, omega 3 fatty acids and plant sterols. 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. Fish, nuts, and olive oil are examples of foods that contain sufficient amounts of omega 3 essential fatty acids.
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. Fish and Nuts: 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.
3. 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 supermaket. Benecol margarine and minute maid orange juice are available with added phytosterols. Benecol chews contain plant stanols and are availavle online at Amazon.
Supplements for High Cholesterol
Many people who are looking for ways how to lower LDL naturally can add supplements to their diets.
1. Fish Oil: It reducesLDL 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: Niacin raises HDL cholesterol and therefore it helps in removing the LDL from the blood stream.
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 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. If you are then looking for ways how to lower LDL naturally and 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.
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.