It is recommended to implement changes immediately after discovering high levels of cholesterol as to avoid any complications down the road. Luckily, there are ways that you can be both proactive and take action upon learning of high cholesterol levels. Cholesterol is a waxy, fat-like substance found in your body. It is required to build cell membranes and produce hormones, vitamin D and bile acids. Cholesterol is naturally produced in your liver, which then sends it to arteries and other areas of your body to repair tissues, etc.
It is a natural part of your body and it is all about keeping your levels balanced.
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An imbalanced level of LDL and HDL cholesterol can cause health problems , such as heart attacks, heart disease hormonal issues, and strokes. You can lower cholesterol naturally by focusing on reducing inflammation in your body. Luckily, there are easy dietary and lifestyle changes that you can make to reduce inflammation in your body and lower your cholesterol. Whole foods nourish your body and flood your system with the nutrients that it need. Most people report feeling better and with more energy even after only a couple of days of eating anti-inflammatory foods and whole foods in general.
4 Simple Ways to Lower Your LDL Cholesterol
Include as many of the colorful anti-inflammatory foods in your diet as possible: Leafy grains, berries, turmeric, fresh fruits and vegetables, cinnamon, green tea, garlic, olive oil, wild-caught salmon, cilantro, etc. These foods will also boost your heart health , something that high levels of cholesterol can put stress on.
Inflammatory foods put stress on your body and distract it from doing its natural processes. Inflammatory foods include: processed foods, caffeine, refined and added sugar, alcohol, etc. Read also: What food are high in cholesterol? Soluble fiber supports your digestion and lowers levels of LDL cholesterol. You can reduce your cholesterol naturally by consuming more foods that are rich in soluble fiber, such as: vegetables, fruits, beans, legume, and whole grains.
A tasty option is to include a green smoothie into your diet. When you stop smoking, your HDL cholesterol has the chance to improve. We all know that movement is important to include everyday, but did you know that it is also one of the ways how to lower cholesterol fast and naturally? You will also get the other countless and wonderful benefits of exercise, such as more happiness, greater confidence, better sleep, more energy, and improved health overall. This may seem like an obvious one, but high cholesterol has been linked to holding extra weight.
Swapping out your butter for olive oil can really help push your health in a better direction. Although food made from soybeans like tofu aren't as powerful in lowering cholesterol as initially believed, you can still lower your cholesterol by consuming soy protein every day. Embrace the power of purple!
This vegetable is full of soluble fiber, according to Harvard Medical School , which consumes the bile acid in your body and prompts the body to target the cholesterol in your liver to make more. Whether you're a seed gal or prefer your pomegranates in juice-form, you're sure to reap the fruit's cholesterol-lowering powers: "Any form of pomegranate — whether the arils or the juice — could help control cholesterol by slowing its buildup," says Amy Gorin , MS, RDN, New Jersey-based dietitian and owner of Amy Gorin Nutrition.
Chickpeas aren't just a solid source of protein — they're also a great option to eat if you need to lower your cholesterol.
Grabbing a plum to snack on during the day is a sweet way to keep your cholesterol levels in check: The fruit contains anthocyanins — a. According to one study , eating three or more servings of anthocyanin-rich fruit each week can lower your heart attack risk by 34 percent. If you skip breakfast, you might want to give the most important meal of the day another shot. Women who eat a bowl of fiber-rich cereal every morning have lower levels of cholesterol than those who don't eat breakfast at all.
It's all thanks to the fiber: "Fiber binds with cholesterol and speeds its excretion before it reaches your arteries," says Tanya Zuckerbrot , RD. Speaking of fiber, the same goes for oats: Eating a hefty bowl of oatmeal in the morning can help lower your cholesterol and keep you full and satisfied until lunch. When it comes to lowering your cholesterol, this ancient grain will become your new BFF.
Like chickpeas, white beans are also cholesterol-fighting superstars: The pulse is a master at lowering your levels, and you can enjoy it multiple different ways: "I love using white beans as a pizza topping," Gorin says.
7 Ways To Lower Your Cholesterol This Week
Eating coconut won't just make you feel like you got transported to a tropical paradise: It also has some major health benefits. One study showed eating the fruit is great at lowering cholesterol levels — even if you just top your salad with some crunchy flakes.
All cherries are delicious, but there's something extra special about this sour variety. Anthocyanins, a type of antioxidant found in purple and dark red fruits and vegetables, may help decrease the risk of heart attack in women. Garlic is so easy to cook with that you have no excuse not to do so immediately.
11 foods that lower cholesterol
Another food with cholesterol-fighting fiber are wild blueberries. Chia seeds got their superfood-status for many reasons, but one is that they're full of fiber. Onions might make you shed a tear or two, but the cry sesh is worth it: The veggie contains anthoxanthins that help lower blood pressure There's never been a better time to go nuts for nuts.
Adding some broccoli to your plate will do your body good. Since the veggie is packed with fiber, steaming a few cups for dinner or eating a handful as a snack will keep your cholesterol levels in check.
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