7 simple home hacks to bring down cholesterol naturally

Keeping cholesterol levels in check is important for your overall health. High cholesterol, also known as hypercholesterolemia, is a silent risk factor for heart disease or stroke. But what if you can keep it in check by making simple lifestyle changes? The change can begin in your kitchen! Here are seven simple science-backed hacks you can add to your daily routine and naturally lower cholesterol levels and improve heart health.

Oats are great for heart health, thanks to their high content of soluble fiber, particularly beta-glucan. This fiber binds cholesterol in the digestive system and prevents its absorption into the bloodstream. Make oatmeal your go-to breakfast, and you can add fresh berries or a sprinkle of cinnamon for flavour and extra antioxidants. If mornings are rushed, you can prepare overnight oats the night before for a grab-and-go option.

Exercise is great for heart health. It doesn’t necessarily need to be intense. A brisk 30-minute walk five days a week can increase HDL cholesterol and reduce LDL by 5-10%. Walking improves blood flow and helps your body clear excess cholesterol. If time is tight, break it into two 15-minute sessions after meals.

Trans fats are a type of unsaturated fat commonly found in partially hydrogenated oils. Though these fats increase the shelf life of the product, they wreak havoc on your health. The trans fat increases LDL (low-density lipoprotein) and total cholesterol while decreasing beneficial HDL. To keep the cholesterol in check, avoid foods that contain trans fats such as margarine, shortening, pastries, baked goods, fried fast food, certain pizzas, and nondairy coffee creamers.

Go nuts! Eating nuts, even just a couple of times a week, is linked to a lower risk of dying from heart disease. Nuts such as almonds, walnuts, peanuts, and other nuts are good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL.

Saturated fats, like those in butter or margarine, can raise LDL cholesterol. You can replace such fats with extra-virgin olive oil, which is rich in monounsaturated fats that promote heart health. Olive oil can lower LDL while maintaining or even boosting HDL (good) cholesterol. You can use it for sautéing vegetables, drizzling over salads, or as a dip for whole-grain bread. However, keep an eye on how much olive oil you use, because it's calorie-dense.

Green tea has many benefits, and it’s an absolute cholesterol fighter. The catechins, which are powerful antioxidants found in green tea, reduce LDL cholesterol and prevent its oxidation, a process linked to artery damage. Drinking 2-3 cups of unsweetened green tea daily can lower LDL by about 2-5%.

Smoking is linked to an increased risk of heart disease as it increases LDL and decreases HDL. It also increases cholesterol buildup in arteries, and affects cholesterol transportation and absorption. Quitting smoking is the best way to lower cholesterol naturally.