Cholesterol is one of the most common health problems nowadays. Most people suffer from high cholesterol levels.
However, there are natural remedies that can help lower cholesterol without medication.
In this video, I share five ways to naturally lower cholesterol without medication. These methods include eating foods rich in omega 3 fatty acids, exercising regularly, and taking supplements.
Here are the top five ways to naturally lower your cholesterol level:
1. Eat Foods Rich in Omega 3 Fatty Acids
Omega 3 fatty acids are essential nutrients that our bodies cannot produce on their own. They are found mainly in fish, seafood, and flaxseed oil.
Omega-3 fatty acids are found in cold water fish like salmon, sardines, mackerel, herring, trout, tuna, halibut, cod, and lake whitefish.
Eating these foods helps improve your overall health and reduces inflammation in the body. This leads to better digestion and absorption of nutrients.
Studies show that people who eat fish three times per week have significantly lower total cholesterol than those who do not eat fish.
2. Exercise Regularly
Exercise improves your overall health. It boosts your immune system, burns calories, and lowers stress hormones.
It also helps you maintain a healthy weight. If you exercise regularly, you will notice a significant reduction in your cholesterol levels.
A study published in the Journal of Clinical Lipidology showed that regular exercisers had a mean decrease in LDL cholesterol of 19 mg/dL compared to non-exercisers whose LDL increased by 9 mg/dL.
3. Take Supplements
Supplements such as garlic, ginger, turmeric, green tea, and red yeast rice contain compounds that help lower cholesterol. Garlic has been shown to increase HDL cholesterol and decrease triglycerides.
Turmeric contains curcuminoids that help prevent oxidation of LDL cholesterol. Green tea contains catechins that inhibit an enzyme called HMG CoA reductase. Red yeast rice contains monacolin K, which is a powerful cholesterol-lowering agent.
4. Avoid Processed Food
Processed food is usually made up of refined grains, sugar, hydrogenated oils, preservatives, artificial flavors, and colors. All these ingredients may cause spikes in blood sugar levels and insulin resistance.
This leads to higher levels of triglycerides and low levels of HDL cholesterol. Eating processed food also causes inflammation in the body.
5. Quit Smoking
Quitting smoking is one of the easiest ways to lower cholesterol. Nicotine constricts arteries, causing them to narrow. As a result, it makes it harder for blood to flow through the arteries.
When nicotine enters the bloodstream, it stimulates the release of adrenaline. Adrenaline triggers the liver to produce glucose. The glucose then gets converted into triglycerides.
The combination of nicotine and adrenaline causes the liver to produce more triglycerides. This leads to higher levels of LDL cholesterol.
6. Lose Weight
Losing weight can reduce your risk of heart disease. According to studies, overweight individuals have a 30 percent greater chance of developing high cholesterol than normal-weight individuals.
7. Control Stress Levels
Stress affects your metabolism. When you feel stressed out, your body produces cortisol, a hormone that increases fat storage. Cortisol also increases the production of triglycerides.
8. Reduce Alcohol Intake
Alcohol consumption raises bad cholesterol (LDL) levels and decreases good cholesterol (HDL). In fact, drinking alcohol reduces HDL levels by 10 percent per drink consumed.
Alcohol also promotes inflammation in the body, which contributes to atherosclerosis. Atherosclerosis is a condition where plaque builds up on artery walls. Plaque buildup clogs off arteries and restricts blood flow.
9. Get Enough Sleep
Getting enough sleep helps keep your metabolic rate at its lowest level. It’s recommended that adults get seven hours of sleep each night.
Sleep deprivation causes stress hormones to be released throughout the day. These hormones stimulate the liver to make more triglycerides.
10. Eat More Fruits And Vegetables
Fruits and vegetables are rich sources of fiber, antioxidants, vitamins, minerals, and phytochemicals. They also promote cardiovascular health.
In addition to lowering cholesterol naturally, fruits and veggies are known to improve overall health. They contain nutrients like potassium, magnesium, vitamin C, folate, beta-carotene, and many other compounds that protect against cancer and heart diseases.
Conclusion
In conclusion, cholesterol is a necessary component of the human body. However, too much cholesterol can lead to heart disease and stroke. Fortunately, there are many ways to lower cholesterol without medication. These are 10 of the most effective natural remedies to help you get healthier and upgrade your lifestyle today!
