You need a certain amount of cholesterol for your body to function properly. This waxy substance is made in the liver and serves to keep cell walls flexible. There are two basic types of cholesterol, classified by how they are carried throughout the blood. They are high-density lipoprotein HDL and low-density lipoprotein LDL, or good and bad cholesterol, respectively. Both of these lipoproteins carry cholesterol, and keeping them in balance is key.
A simple blood test can tell you your total levels as well as break down the amounts of each type of cholesterol in your blood. That breakdown is important because too much bad cholesterol, or high HDL levels, can cause buildup in your blood vessels and compromise blood flow, which may lead to clogged arteries, heart attacks, and strokes. If you have been diagnosed with high cholesterol, and high LDL in particular, try using these eight ways to lower your cholesterol naturally.
Lower Your Cholesterol Naturally
1. Eat More Fiber
Fiber is an important part of a healthy diet. It is abundant in plant-based foods like fruits and vegetables. Whole grains like brown rice and oats are also good sources. Try to increase the amount of soluble fiber you consume, which has been shown to lower LDL levels.
2. Focus on Fats
Just like there are different types of cholesterol, there are also different fats. Some are good, while others should be avoided or limited as much as possible. The most common types of fats you will encounter in a normal diet include trans fats that have been altered through hydrogenation, saturated fats, polyunsaturated fats, and monounsaturated fats.
Of these, trans fats are the worst and should always be avoided. Polyunsaturated fats are good in moderation, as are saturated fats and monounsaturated fats. The key is to avoid partially hydrogenated oil and trans fats at all times.
3. Quit Smoking
If you are a smoker, now is the time to quit. If you aren’t a smoker, don’t start. Smoking increases your risk of developing heart disease, including high cholesterol and blood pressure. Second-hand smoke can be just as dangerous, so avoid situations where you will be breathing a lot of cigarette smoke when you can.
