Lower High Cholesterol Levels Naturally

posted in: Nutrition, Wellness | 0

Cholesterol-lowering drugs have shown to be effective for most people for specifically that – they work to lower a person’s cholesterol readings. Beyond that, there is evidence that statins have even further beneficial anti-inflammatory effects, and that they lower risks of cardiovascular events and deaths as well.

It is unfortunate, however, that pharmaceutical products can and usually do produce unwanted side effects, and the side effects sometimes outweigh its possible benefits.

If you have an issue with your cholesterol level and it is affecting your health, you should initially try the natural approach to lowering your cholesterol levels, even if you are going to need to take a statin. Often there is a problem in that many folks just do not really comply with improving their diet and exercising. Always consider your doctor’s advice and work with them to improve your overall health.

Stick to your exercise regimen.

Exercise will not only boost the production of those ‘feel-good hormones’, it can also help to lower your LDL (bad) cholesterol levels. The American Heart Association, the American College of Cardiology, and the Centers for Disease Control and Prevention (CDC) and others highly recommend that people should exercise at least thirty minutes a day to make it easier for them to lower their LDL cholesterol levels and improve their health.

You may go walking, jogging, swimming, or any other aerobic exercise. The goal is to elevate the respiration rate for the exercise period, while not being so vigorous as to cause injury or other damage to any part of the body.

The level of effort required to do this will vary from one individual to another depending on many factors. Choose an exercise appropriate to your age, build, and ability.

Drink green tea.

Green tea contains tannins which can help reduce cholesterol levels according to the American Dietetic Association. Another set of active compounds found in green tea are called catechins which can also play a role in reducing cholesterol absorption in the gut.

Increase your fiber intake.

Eating fiber-rich foods such as beans can play a significant role in the reduction of cholesterol absorption and will therefore lower measured cholesterol levels.

Incorporating more fiber into your diet might sometimes be as almost as effective as taking statin drugs when it comes to lowering cholesterol levels, but without serious negative side effects.

Opt for monounsaturated fats.

Natural peanut butter, almonds, canola oil, olives and avocados are good sources of monounsaturated fats.  Make use of these foods and limit those that contain saturated fats such as butter and some margarines. Eat fried foods sparingly. Think of recipes that only need to undergo stewing, baking, roasting, and broiling. This way, you will be able to limit your exposure to fried foods.

Choose lean meat.

One of the most effective ways of reducing your cholesterol levels naturally is to avoid fatty meats. Choose lean meats instead. If you want to eat chicken, remove the skin, and pork must be eaten without its fat and skin. If you want to opt for beef or lamb, choose the leanest cuts.

Eat fish more often.

Fish is helpful in lowering the level of triglycerides. Studies have shown that people who eat fish regularly or take fish oil supplements were more successful in lowering their triglyceride and cholesterol levels than those who didn’t.

Added Benefits

When you incorporate the above mentioned tips as part of your healthy lifestyle, you will find that you will have a leaner and healthier body too. If your blood tests show that you have elevated cholesterol, quickly look towards making changes to your diet and physical activity levels. It may be  possible to lower your cholesterol levels naturally without resorting to statins and their serious side effects.

If you or your doctor think you truly need to take statin drugs, you must still support your health by improving your diet and exercise habits as well. Don’t leave it all to medication, and don’t expect a pill to reverse bad health choices.