How to Lower High Cholesterol Naturally

How to Lower High Cholesterol Naturally

All that has been spread for years is that cholesterol is bad. Haven’t you heard that multiple times? When you hear the word cholesterol, what do you associate it with (good or bad)?

Let me tell you right now that even in health, not everything is good or bad. There is an intermediate area that exists also, even when it comes to cholesterol.

In the body there are two types of cholesterol, where for years they have been differentiated as bad cholesterol (LDL) and good cholesterol (HDL), but how true is all this? It’s time to really understand it and learn how to lower high cholesterol naturally.

 What is Cholesterol?

How To Lower High Cholesterol NaturallyCholesterol is a lipid, which is found naturally in the human body, in fact, it is the main element in the composition of cell membranes, acting in it as a barrier or filter that prevents different substances from passing inside of the cell.

Cholesterol not only acts at a level as essential as the cellular structure but also at the metabolic level, directly intervening in the synthesis of hormones, vitamins and bile salts (essential when it comes to the digestion of fats).

 

 

Triglycerides

As for the human lipid profile, talking about cholesterol without mentioning triglycerides, would be a bit pointless, because many people may have partially high or even normal cholesterol values, but at the same time very high triglyceride levels.

Actually if you are not careful this can make you think that cholesterol levels are normal. The reality is that triglycerides and cholesterol are associated.

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Triglycerides are lipid molecules that are responsible for transporting body fat. The reasons that raise them are the same as those that affect cholesterol.

The Difference Between Good Cholesterol and Bad

How to Lower High Cholesterol NaturallyBecause cholesterol is essential, the body can produce it in high quantities. It is synthesized in the liver and then released into the plasma circulation, where it circulates together with proteins.

 

 

Good Cholesterol or HDL (High-Density Lipoprotein): It is transported by HDL. It circulates in organs and tissues to the liver, that is, it goes from the periphery to the liver without accumulating in any compartment. Once it returns to the liver it is degraded.

Bad Cholesterol or LDL (Low-Density Lipoprotein): The path of cholesterol transported by the LDL protein is completely opposite since it travels from the liver to different tissues and organs. It does not turn so that means it is not degraded.

This is where the danger arises. Since this molecule does not degrade its next step is to accumulate. It also has a special liking for vascular tissues, where they accumulate, settle and cause an inflammatory reaction.

This can cause atherosclerosis (plaque buildup inside your arteries) and all the complications that accompany this disease. So in short HDL cholesterol is considered cardioprotective and LDL cholesterol is the opposite.

When is LDL Cholesterol Considered Bad?

The existence of both transport proteins is based on the fact that the two fulfill a function. But unfortunately the problem occurs when LDL cholesterol increases to levels at which it begins to harm.

Cholesterol values ​​are reported in laboratory analyzes, divided into separate and a global relationship between the two. For medical purposes the values ​​are more important than the relationship between them.

  • Total cholesterol: <200mg / dl
  • HDL cholesterol: 40-50 mg / dl
  • LDL cholesterol: <100mg / dl

These values ​​may vary minimally between women and men, especially depending on age, but in general, those are normal values, so that greater than 100mg/dl in LDL cholesterol expresses an increase that should be treated.

Why Do the Cholesterol Levels Rise?

How to Lower High Cholesterol NaturallyYep cholesterol is not an enemy, although LDL cholesterol tends to accumulate and be harmful. Also, there are some factors that are essential for you to understand so that as you monitor and receive treatment you know how to keep your cholesterol level to a minimum.

 

 

The human body independently synthesizes the cholesterol it uses for its maintenance and metabolic processes, but there is another additional source of lipids, the diet.

Those foods rich in saturated fats and trans fats are primarily responsible for increases in LDL cholesterol.

If you add to this a sedentary life and other unhealthy habits such as cigarettes and alcohol in excess, it is clear that it is the environment conducive to increase cholesterol.

We must consider another very important factor and that is the hereditary component. There are many people whose diet is quite healthy and they still have high cholesterol values.

These people probably represent those who have hypercholesterolemia, which is a hereditary disease characterized by cholesterol elevated and other endocrine and systemic conditions.

Although this disease is not what I would consider the main reason I have seen as it relates to high cholesterol, but it surely may be the answer in cases where cholesterol elevations are not justified.

How to Reduce Cholesterol Naturally?

How to Lower High Cholesterol NaturallyThe pharmacological treatment for the management of high cholesterol is statins (lipid lowering medications), but first of all your diet is the main treatment.

Yes the sad truth is you may need to change your diet because one of the main causes of high cholesterol is an inadequate diet.

 

Avoid foods high in fat, these include:

  • Dairy: Whole milk, ice cream (not skimmed) cheeses, yogurt is included here too.
  • Meats: Although you may not consume fatty pieces, you may be consuming fatty meat, for example, duck meat, goose. You should completely avoid all sausage, cured, bacon and canned products.
  • Fats: Greasy foods and fats alone are prohibited equally, avoid butter, margarine, sauces, and creams.
  • Sweets: Desserts not only contain sugar but are also an additional source of fat, especially if they are based on chocolate, peanut butter, coconut, among others.
  • Drinks: Alcohol is eliminated from your diet, during the first months of cholesterol control, then you can restart your consumption, but in moderation.

Decrease Cholesterol Levels With Healthy Eating:

Increase Fish Consumption:

Fish has been for many years, one of the best protein options in people with high cholesterol levels, especially blue fish such as sardine, trout, salmon, tuna, mackerel.

You may be thinking why? Well its because of the composition of the fish. It is rich in polyunsaturated fatty acids of the Omega 3 type. This help to reduce LDL cholesterol and triglycerides at the plasma level, in turn, have a cardioprotective effect on cardiovascular health.

For Omega 3 to be effective though, it must be found in concentrations close to 4gr daily. You may find this hard to attain by only eating fish so its a good idea to incorporate other foods rich in Omega 3, such as skim milk and skimmed yogurts.

More Vegetables:

How To Loser High Cholesterol NaturallyIt is perhaps one of the most widespread advice, but also one of the least applied. Many are unaware of the power of eating vegetables, especially if they are carefully selected.

These foods provide protein, fiber, minerals, vitamins, and even water. Some are onions, celery, broccoli, beans, chickpeas, lentils, radish, and carrots.

Vegetables allow you to feel more satiated after each meal. Did you know it also allows the liver and gastrointestinal system not to feel overloaded or forced during the time of digesting. Fats keep these systems overloaded since their digestion is neither easy nor fast.

Mediterranean Diet to Lower Cholesterol:

This is based on a nutritional style from the food of Mediterranean countries. It is especially good for the heart, high cholesterol and triglyceride levels, as well as for the control of blood pressure and diabetes.

It is mostly vegetables and olive oil with small portions of animal protein such as chicken and meat. This diet excludes flours and sugars beyond those provided by fruits.

Nuts:

They are considered superfoods and most do not see them beyond desserts or simple snacks. But the truth is that they are foods rich in fiber and plant sterols.

The awesome function of these two great substances is to delay the absorption at the intestinal level of cholesterol and fats. A health tip for you – It is recommended to include about 2 servings of nuts daily, which would be the equivalent of 60gr or 2 handfuls.

The fruits to choose are varied but some of the most popular in my opinion are almonds, hazelnuts, and walnuts.

Increase or Include Oatmeal in Your Diet:

High To Lower High Cholesterol NaturallyOatmeal is high in fiber and works for cholesterol under a mechanism similar to that of nuts.

The amounts vary, but on average, 75 grams of oatmeal, distributed in about 3 servings throughout the day, is effective in a cholesterol and triglyceride reduction plan.

 

I must make you aware that the reduction of cholesterol does not occur immediately. Tangible results are possible to be recorded only after the 3 or 4 weeks of the diet. This reduction could be between a 15 to 20% of its initial values which is truly significant.

Patience and perseverance will be your best friend. Also you must accompany the nutritional change with an exercise routine according to your abilities. I strongly suggest some level of physical activity 3 to 4 times per week.

26 Comments

  1. Great write up, cholesterol reduction has been my major concern, I am bothered about lowering it and I appreciate this article because it helped me see things from a new perspective.

    • Hi Kate,

      I appreciate your kind words and for finding this article interesting. High cholesterol is a huge problem for many. I hope you find some tips here that you can use to assist you on your quest to lower your cholesterol. You definitely can do it. Thanks for offering your input on this topic. It will help others. Be Well!

  2. Wahoo!!! Patience and perseverance are the keywords. Many people want their cholesterol level lowered within 2-3 days, they have forgotten that it also does not take a day for them to increase it.

    • Hi Angelie,

      Thank you for visiting. I am glad you like those words of choice. It does take patience and perserverance to attain the results we desire sometimes, especially if we have neglected what is necessary to maintain a healthy lifestyle for months or even years. Thanks for stopping by and adding value today. Be Well!

  3. This article is educating and also am an eye-opener. I also have a question to ask ” Is there any animal meat/ protein that is classified as healthy?” Because I will appreciate it if you can give me samples of healthy meats.

    • Hi Jacob,

      I am glad you found this article educational. Its most important that my readers learn something that they may not be aware of. I will send you some information right now reference your question so I can ensure you get it. Be Well!

  4. Nate, you have done well again with this article, I have always loved reading articles from you. Keep it up, keep giving us educative and good health-promoting write-ups. You are lifted.

    • Hi Serah,

      Thanks for stopping by. I am glad you enjoyed this article. You are so supportive and I appreciate you continually stopping by to read my next article. Have a wonderful day and hope to see you again soon. Be Well!

  5. Nate K, you are great. But please kindly answer this question, is everyone fat also having high or bad cholesterol in their body?. Thanks in anticipation for your timely response.

    • Hey Moses,

      Thank you for your kind words. Sometimes there are a variety of reason for weight gain. Cholesterol can be a factor but surely not even close to the only factor. I am going to send you over a fact sheet that talks about the many possible reasons. Thanks for your question and valuable input on this topic. Be Well!

  6. Great write up. A question for you. Is there any relationship between sugar level and cholesterol level? I.e can someone’s sugar level be normal and such a person has high cholesterol.

    • Hi Comfort,

      I appreciate you stopping by and visiting today. Your sugar can definitely be normal but you can still have higher than normal cholesterol. I am going to send you over a resource I think you may find useful. Thank you for your question today. Be Well!

  7. Cool, write up. But don’t get how someone can have a high cholesterol value and a low triglyceride level since you said triglycerides and cholesterol are associated, can’t relate this relationship.

    • Hi Huth,

      Thanks so much for your kind words. I just sent you some information on your question. Great question by the way. Be Well!

  8. have learned from this article. I have always believed that there is nothing good about cholesterol and many writers have failed to point out good things about cholesterol just like the way they say sugar is extremely bad without any good thing it can offer.

    • Hi James,

      Thanks for visiting. Cholesterol actually is not all bad and I am glad you were able to pick up some differences between good and bad cholesterol today. Thanks for providing your input today and hope to see you again soon. Be Well!

  9. Bad and good cholesterol!!!, wahoo doesn’t know this and doesn’t know there is a word like this. Don’t even know cholesterol can’t be avoided completely. Thanks for opening my eyes to understanding. Am impressed.

    • Hi Serah,

      I am glad I was able to introduce you to a more in-depth understanding of cholesterol today. I am always very pleased when I can provide a new insight on a topic that you may not be aware of. I hope to see you visit again. Be Well!

      • Well-done Nate, but I can’t get your point on the relationship between Triglycerides and cholesterol values. Please do well to expatiate a little further.

        • Hi Sharon,

          Thank you so much for your kind words. I have an article that can answer your question in great detail. I will send it over to you now instead of explaining the relationship here. Thank you for your question. Thank you for visiting and Be Well!

  10. Woah. I really didn’t know about the classification of cholesterol as good and bad one. I always thought negative regarding the cholesterol. Thank you for sharing these details!

    • Hi Jack,

      Thank you for visiting. I am glad I was able to shed some light on the classifications of cholesterol for you. Many people are not aware that there is good and bad cholesterol. I hope to see you back again soon. Be Well!

  11. Please also brief regarding the Egg. Is there any role of eggs in elevating the cholesterol level? How many times we can have it, so that our cholesterol level does not get high?
    Thanks,

    • Hi Kathy,

      Thank you for visiting. I appreciate your question. Yes eggs can definitely increase your cholesterol level. But if you are a healthy person, you can easily eat up to 3 eggs a day with no problem. I hope to see you again soon and thanks for adding value to this topic today. Be Well!

  12. I want to know more about cholesterol and specifically Lipid profile. Please brief about this laboratory test and all the parameters involved in it.
    Thank you!

    • Hi S. Baskin,

      Thank you for stopping by and requesting information. I will be very happy to send you some information about lipid panel. That is one of the tests offered by Lab Testing API and I talk about it in my online lab test article. Be Well!

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