Cholesterol is one of the most researched topics and that is because of the role it plays in human health.
As far back as 1968 a study suggested that dietary cholesterol contributes to the risk of heart disease.
Although, many studies have not been able to establish the relationship between dietary cholesterol and blood cholesterol, it is important that you ensure that cholesterol does not build up in the blood.
It is not totally a bad thing to have cholesterol in your body and that is because.
Your body uses cholesterol as the starting point to make estrogen, testosterone, vitamin D, and other vital compounds (1).
But the bad cholesterol (Low-Density Lipoproteins LDL), in the bloodstream will determining whether you are predisposed to any health risk or not.
High level of cholesterol has been fingered in heart disease and stroke.
Sadly, Cardiovascular Disease (CVD) is a leading cause of death in the US with approximately one in every four deaths occurring from heart diseases (2).
So, making sure you lower cholesterol level becomes important to avoid health issues.
Interestingly, there are several natural ways you can lower cholesterol level.
Here are some tips:
1. Eat A Healthy Diet
Avoid saturated fats and trans fats.
Instead, choose foods that are high in fiber, such as fruits, vegetables, whole grains, and legumes.
According to a study, these foods can help lower LDL cholesterol levels (3).
2. Regularly Can Lower Cholesterol Level
Regular physical activity can help raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels.
3. Maintain A Healthy Weight
Having more weight than you should can increase your LDL cholesterol levels.
Check your BMI and stay within limit and then be sure of how many calories you need per day.
4. Quit Smoking And Lower Cholesterol Level
Smoking can lower your HDL cholesterol levels and damage your blood vessels, making it easier for cholesterol to build up (4).
5. Limit Alcohol Intake
Excessive alcohol consumption can raise your triglyceride levels and increase your risk of heart disease
According to a study, “alcohol has a significant additive effect on the postprandial triglyceride peak when it accompanies a meal containing fat, especially saturated fat” (5).
6. Eat More Nuts
Walnuts, almonds, and other nuts are rich in monounsaturated and polyunsaturated fats, which can help lower cholesterol levels.
7. Use Healthy Oils To Lower Cholesterol Level
Choose oils that are high in monounsaturated and polyunsaturated fats, such as olive oil, canola oil, and sunflower oil.
In a situation where you are not able to afford them, use very little amount of your regular oil.
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Use tablespoons to measure and do not expose that oil to high heat even when it is on fire.
However, remember that the oils mentioned earlier are healthier.
8. Add Spices To Your Meals
Garlic, turmeric, cinnamon and ginger can help lower cholesterol levels (6).
9. Drink Green Tea To Lower Cholesterol Level
Green tea contains catechins, which can help lower cholesterol levels.
10. Consider Adding Supplements
Supplements such as psyllium, plant sterols, and fish oil can help lower cholesterol levels. However, it is always best to talk to your doctor before taking any supplements.
11. Get Some Sunlight
One other thing that you should do to lower cholesterol level is to get some sunlight. Do some outdoor activities.
According to a study, exposure to sunlight results in an increase in Vitamin D concentrations and this significantly reduced bad cholesterol in the body (7).