Cholesterol supports many essential bodily functions, but high levels can lead to health issues. Dietary measures and exercise may help lower cholesterol levels, although some people will also need medication.
The liver naturally produces all of the cholesterol that the body needs. However, certain foods contain cholesterol, and other foods can trigger the liver to produce more of it.
According to the
This article explores some natural ways to lower cholesterol without medication. It also discusses what cholesterol is and why high levels can be harmful.
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Trans unsaturated fatty acids (trans fats) are unsaturated fats that can occur naturally in foods, or that manufacturers make via an industrial process known as hydrogenation, which involves heating vegetable oils in the presence of hydrogen and a catalyst.
According to the
LDL cholesterol can accumulate in the arteries and increase the risk of heart disease, heart attack, and stroke. HDL cholesterol helps remove LDL cholesterol from the bloodstream.
The Food and Drug Administration (FDA) banned companies from adding trans fats to food products in
However,
Saturated fat is a type of fat with potential links to cholesterol. The AHA recommends that saturated fat should only represent about
Dietary sources of saturated fats include:
- red meat
- pork
- chicken with the skin on
- butter
- cheese and other dairy products
- certain cooking oils, such as palm oil
Fish also contain saturated fat, but in
It is often possible to identify saturated fats by their consistency. Saturated fats generally stay solid at room temperature.
Monounsaturated or “healthy” fats may help to reduce LDL cholesterol. Good sources of monounsaturated fats
- avocados
- nuts, such as almonds, peanuts, and Brazil nuts
- seeds
- vegetable oils, such as olive, peanut, sesame, and safflower oils
Polyunsaturated fats include omega-3 and omega-6 fatty acids. Both omega-3 and omega-6 are known as essential fatty acids.
Consuming these fats instead of saturated fat can have a beneficial effect on blood cholesterol levels
Dietary sources of polyunsaturated fats include:
Eating foods high in fiber can be
When a person consumes soluble fiber, it absorbs water and creates a thick, gel-like paste in a person’s intestines. This gel aids in trapping fats and dietary cholesterol, meaning the body cannot absorb them.
Foods rich in soluble fiber include:
- vegetables
- fruits
- whole grains, such as oatmeal and brown rice
- legumes
- beans
According to the FDA, most Americans do not consume the recommended amount of dietary fiber. The recommended amount is around 28 grams per day based on a 2,000-calorie daily diet.
However, it is worth noting that consuming too much soluble fiber may lead to constipation, bloating, and stomach pain. People should try to increase their soluble fiber intake gradually over time.
Regular exercise benefits a person’s health in many ways. It also helps to lower bad cholesterol levels and raise good cholesterol levels.
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People new to exercise may want to start with lower-intensity activities and gradually build the intensity of their workouts. Additionally, individuals with chronic conditions or disabilities should consult a doctor to determine what type of physical activity and how much is right for them.
Learn more about exercises to lower cholesterol.
Smoking and vaping can lead to high cholesterol levels. It can also cause more cholesterol to stick to the walls of arteries,
By quitting smoking, a person can lower their LDL and increase their HDL cholesterol levels. This can help to slow the buildup of new fatty deposits in arteries and support overall health.
Learn more about quitting smoking here.
Regularly drinking water is essential to to health, including the health of the liver, which is responsible for breaking down cholesterol.
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Learn more about drinks that may help lower cholesterol.
Cholesterol supports many essential bodily functions, such as cell membrane formation and hormone production. However, having high levels of LDL cholesterol can increase a person’s risk of heart disease, heart attack, and stroke.
People can naturally lower their cholesterol levels by adopting dietary and lifestyle changes. This can include changing the types of fats they eat, consuming soluble fiber, exercising regularly, and quitting smoking, if relevant.