What Are Natural Ways To Lower Your Cholesterol Effectively?
Many doctors take one look at a person’s cholesterol levels and immediately try to put them on a statin, the most popular class of drugs in the world, which are designed to lower LDL cholesterol and total cholesterol in the body. However, as with all medicine, statins can carry a risk of severe side effects.
Therefore, if you have high cholesterol, your first step should be to try to reach optimal levels as naturally as possible.
Your first steps is to revise your diet.
1-Cut back on saturated fats and dietary cholesterol.
All of these are contained in meat, milk and eggs. Swap fatty fish, beans and tofu for the meat. Aim for low fat dairy or soy substitutes instead of milk, cheese and yogurt. Use olive oil instead of butter. Use egg whites or vegan egg substitute in your cooking.
2-Steer clear of trans fats
Trans fatty acids are created by the food industry to make liquid oils more solid and spreadable and less likely to go rancid when sitting on supermarket shelves. Hydrogen molecules are pumped into the oil-just think how this can clog your arteries. Most people think that margarine is a healthy alternative to butter, but this is far from true due to trans fats. Try heart healthy olive oil, canola oil and nut-based oils instead.
3-Eat more fiber
Fruits and vegetables are full of fiber, which help you feel full and can cut down on overeating. Eating a rainbow every day, that is, at least7 servings of differently colored items, is an easy way to help balance your diet.
Oatmeal is another valuable source of fiber that has been shown to reduce cholesterol naturally. As few as 8 walnuts a day can also help. So too can a handful of almonds. While it is true that nuts are high in fat, they are full of heart-healthy fats and fiber, making them very filling.
4-Maintain a healthy weight
Even losing 10 pounds can make a difference to your cholesterol, blood pressure and blood sugar readings.
The current recommendation is 250 minutes of moderate activity per week to raise the heart rate (aerobic activity) and two 30-minute sessions of strength training. This can lead to long, lean muscles, which will boost your metabolism even when you are at rest, making it easier to lose weight and keep it off.
These are just a few simple changes you can make starting today to lower your cholesterol naturally and see what a difference it can make to your heart health.