4 effective ways to lower cholesterol naturally

High cholesterol is a condition in which you have too much of a fatty substance called cholesterol in your blood. Elevated levels of LDL 'bad' cholesterol increase the risk of buildup of plaque in arteries, which can lead to heart disease and stroke. Keeping the cholesterol levels in check is crucial. Though medications can help, taking certain steps at home can help manage cholesterol levels. Take a closer look at these...


Keep trans fat at bay

Trans fats, also known as trans unsaturated fatty acids, are your biggest enemy. These are unsaturated fats that naturally occur in foods or are modified by a process called hydrogenation. It is an unhealthy fat found in processed foods, fried items, and baked goods, and you want to keep them away. Consuming this trans fat will elevate the bad cholesterol and lower your good cholesterol (HDL). How to keep them at bay? Avoid foods like margarine, pastries, baked goods, some microwaveable popcorn, fried fast food, pizzas, and nondairy coffee creamer.

Say ‘Yes’ to monounsaturated fats

Not all fats are the same. One of the best ways to lower cholesterol is to incorporate more monounsaturated fats in your diet. Think of eating avocados, olive oil, nuts such as almonds, cashews, and pecans, and olives. These are healthy fats that can lower bad cholesterol and also reduce your risk of heart disease. A 2022 study has found that eating one avocado a day for six months can reduce unhealthy cholesterol levels. They found that consuming avocados daily resulted in total cholesterol decreasing 2.9 milligrams per deciliter (mg/dL) and LDL cholesterol decreasing 2.5 mg/dL.

Exercise regularly

Staying active is essential in keeping cholesterol levels in check. Regular exercise is an effective way to improve cholesterol levels. Studies have consistently shown that physical activity helps raise HDL while lowering LDL and triglycerides. Aim to get at least 150 minutes of moderate to intense aerobic exercise or 75 minutes of vigorous activity in a week. This could be walking, swimming, jogging, or cycling. You can also engage in intense physical activity such as HIIT (High-Intensity Interval Training). Adjust your exercise intensity based on your health and fitness levels.


Maintain a healthy weight

It is important to maintain a healthy weight. This is not about fitting into a conventional beauty standard, but being healthy. Obesity can negatively affect cholesterol levels. Studies have consistently shown that overweight and obesity raise levels of LDL ‘bad’ cholesterol. Even losing 5 to 10 percent of body weight can significantly lower LDL cholesterol and triglycerides. Focus on eating a well-balanced and nutritious diet, along with exercise, to maintain a healthy weight and support long-term cardiovascular wellness.


Disclaimer: This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. If you have any health concerns, consult a qualified healthcare provider.