How to reduce high cholesterol naturally
Considering the fast-paced and stressful lives we lead, having high cholesterol has become a common health issue for many. A sedentary lifestyle, having saturated fats, smoking, consuming alcohol, and stress are some of the major reasons that contribute to high cholesterol levels. When cholesterol levels rise, fatty deposits build up in arteries, restricting blood flow and increasing the risk of heart disease, stroke, and high blood pressure. What makes it worse is that many a time high cholesterol is symptomless, and many peopel remain unaware of it until complications arise.
To help people reduce their high cholesterol levels naturally, Dr Sudhanshu Rai- Metabolic Doctor and Sports Physio-- recently shared some of his simple yet effective tips to reduce high cholesterol naturally in just 30 days. Here we list them for you:
These changes require consistency, but when followed daily, they can significantly improve heart health and lower cholesterol without relying on medication
"No fried foods. No trans fats"
One of the biggest culprits for high cholesterol is having excess trans fats in our meals. For the unversed, trans fats are found in processed foods, fried snacks, baked goods, and margarine. They are know to raise LDL (bad cholesterol) while lowering HDL (good cholesterol), thus slowly increasing the risk of heart disease, stroke, and hypertension. A 1990 controlled feeding study showed how trans fats raised LDL and lower HDL cholesterol in humans.
Apart from this, trans fats also triggers inflammation in the body which further damages blood vessels. On the contrary, avoiding trans fats can help reduce cholesterol and promote overall well-being.
"Eat oats for breakfast daily"
Dr Sudhanshu Rai further suggests that people with high cholesterol have oats for breakfast daily to reduce it. Oats are rich in soluble fiber beta-glucan, which helps reduce overall cholesterol and LDL ("bad" cholesterol). A 2017 controlled study in Indian adults found that having 3 grams of soluble fiber from oats every day for four weeks led to an 8.1% reduction in total cholesterol and 11.6% reduction in LDL cholesterol. Incorporating oats regularly can be a simple and effective lifestyle change for supporting long-term heart health and cholesterol management naturally.
"Add flaxseeds to smoothies-- 1 table spoon"
Another natural way to reduce high cholestrol is by having atleast one tablespoon of flaxseeds everyday, ideally in smoothies, Dr Rai suggested. Flaxseeds are rich in soluble fiber, alpha-linolenic acid (a plant-based omega-3), and lignans which work together and help lower total cholesterol and LDL ("bad") cholesterol. Flaxseeds also help in reducing inflammation in the body and increasing HDL ("good") cholesterol.
A 2009 study found that eating whole flaxseed significantly helped in reducing total cholesterol by about 0.21 mmol/L and LDL cholesterol by about 0.16 mmol/L, especially in women and those with high baseline cholesterol. Also See: Flaxseeds Health Benefits: 10 amazing health benefits of flaxseeds and how to consume themAlso See:
"Choose fish over red meat 4x week"
When it comes to choosing protein, having fish instead of red meat is considered to be better, suggests Dr Rai. Fish is a rich source of omega-3 polyunsaturated fatty acids and (generally) have lesser saturated fat levels as compared to red meat. And so, having fish regularly can help reduce triglyceride levels, increase HDL ("good" cholesterol), and promote overall lipid profile.
A Yale review found that eating red or white meat raises LDL cholesterol more than plant proteins, mainly due to saturated fat. Fish, with less saturated fat and heart-healthy omega-3s, supports better cholesterol levels.
"Drink green tea between meals"
Dr Rai further recommends one to have green tea between meals to reduce their cholesterol levels naturally. Green tea is rich in catechins, which help reduce cholesterol and has antioxidant effects. A 2020 study found that having green tea reduced LDL cholesterol by about 4.55 mg/dL and total cholesterol by about 4.66 mg/dL as compared to controls, with little effect on HDL cholesterol. This in turn led to 2–5% decrease in cardiovascular disease risk. Having green tea led to inhibition of cholesterol absorption, increased fecal cholesterol excretion, and improved liver fat metabolism.Also See: Drinking green tea may help combat Alzheimer’s – but with an added ingredient
Listen to your doctor
What is important is to listen to your doctor and go on medication if important
"Eat 2 apples daily with skin"
It is popularly said 'An apple a day, keeps the doctor away' and rightly so. Dr Rai too recommends people to have atleast two apples daily, along with skin, to reduce cholesterol levels naturally. How?
Apples are rich in soluble fiber, polyphenols, and antioxidants, especially when had with the skin. They help in lowering total cholesterol and LDL ("bad") by helping cholesterol excretion, inhibiting its absorption, and reducing oxidative stress and inflammation, which causes atherosclerosis.
Supporting this, a 2019 study in people with high cholesterol found that eating two apples daily with skin for eight weeks significantly reduced total cholesterol and LDL cholesterol, improved vascular function, and lowered triglycerides.
Eat healthy
Eat healthy most of the time, to keep cholestrol under check
"Replace butter with olive oil"
Another simple yet effective way to naturally reduce high cholesterol is by replacing butter with olive oil, says Dr Rai. That's because butter has high levels of saturated fats that raise LDL ("bad" cholesterol). On the contrary, olive oil has heart-healthy monounsaturated fats and antioxidants, and so having more of it can help reduce overall cholesterol levels and improve heart health in the long run.
A 2015 study found that having butter increased total cholesterol and LDL cholesterol more than olive oil, whereas olive oil helped in improving overall lipid profile.
Eat well (healthy meals) to keep cholestrol in check
Eat well (healthy meals) to keep cholestrol in check
Take care of these factors
Take care of these factors
"Walk briskly 45 minutes daily"
And lastly, Dr Rai recommends one to incorporate brisk walking in their daily schedule to reduce their cholesterol levels naturally.
A 2012 study showed that simply walking briskly for 30 minutes daily for three weeks led to a significant reduction in LDL cholesterol and total cholesterol in healthy adults-- thus highlighting the importance of having an active lifestyle for better heart health.
What is cholesterol?
Our body uses cholesterol to make hormones, vitamin D, and substances that aid in food digestion. However, having too much cholesterol in your blood can be problematic. Cholesterol travels through the bloodstream in particles called lipoproteins.
There are two main types: low-density lipoprotein (LDL), often called "bad" cholesterol, which contributes to the buildup of plaque in arteries, and high-density lipoprotein (HDL), or "good" cholesterol, which helps remove excess cholesterol from the body and transports it back to the liver. High levels of LDL can lead to a condition called atherosclerosis, where arteries narrow and harden, increasing the risk of heart attack and stroke.
Consume a balanced diet
Consume a diet that is rich in essential fats and fiber for that healthy body
Do note
Dr Rai further added, "If it helps, continue for 16 weeks. (Remember) Cholesterol= diet + movement. Change both. Arteries clear."
Disclaimer
The information presented in this article has been compiled from multiple media and research sources. This content is intended for general awareness and should not be taken as medical advice or a definitive scientific conclusion.
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