Are you concerned about your cholesterol levels? Did your doctor tell you that your cholesterol is a bit high? Did you see a social media post about what cholesterol does to the heart? You’re not alone, and the good news is you can lower your cholesterol naturally without medication. Simple changes to your daily routine will significantly affect your heart health and cholesterol levels over time.
Cholesterol is a waxy substance found in blood. Your body requires some cholesterol to build cells; however, too much low-density lipoprotein (LDL) cholesterol creates plaque on artery walls, preventing blood flow. High-density lipoprotein (HDL) cholesterol is good for the body because it helps remove excess cholesterol from the bloodstream.
High cholesterol is often undetected and developed over time, but you can beat the odds and learn how to lower your cholesterol naturally with these diet suggestions, moderate exercises, and slight everyday adjustments starting today with long-time benefits that’ll have you feeling better in no time.
Eat Foods That Lower Cholesterol
One of the best and easiest ways to lower your cholesterol is to eat food that increases heart health. What you eat every day means more than you know, so here are some foods to help lower LDL cholesterol and keep arteries clear. Let’s review.
Start with fruits and vegetables. They’re high in fiber, which works like a sponge to soak up excess cholesterol before it sticks to your artery walls. Apples, carrots, and green leafy veggies like spinach do a great job. For example, have a side of cooked spinach with dinner or enjoy an apple instead of chips for a snack. It’s a simple switch that builds on itself over time.
Whole grains are another great option. Oatmeal, brown rice, and whole wheat bread satisfy hunger and lower cholesterol. Starting your day with a bowl of oatmeal is a fantastic way to go; it’s warm, filling, and heart-healthy. Just avoid the flavored packets of instant oats and work with plain oatmeal and fresh fruit additions.
You can also add healthy fats. Fats aren’t all the same! Healthy fats from avocados, nuts, and olive oil can raise HDL cholesterol levels. So try to drizzle some olive oil on your salad or enjoy a handful of walnuts or almonds as a snack. Not only do these options taste good, but they help your body stay in equilibrium. Avoid fried foods and fatty meats like sausage or bacon instead. They contain high levels of saturated fat, which raises LDL cholesterol.
Finally, consider fish. Salmon and mackerel are high in omega-3 fats, good for your heart. Eating them twice a week helps to reduce your cholesterol levels. If you don’t enjoy eating fish, try walnuts and flaxseeds for plant-based sources of omega-3s. Flaxseeds are easy to add—simply sprinkle ground flaxseed on top of yogurt or mix it into a fruit smoothie.
Lastly, don’t eat processed foods. Packaged snacks and meals are often filled with trans fats which are not good for your cholesterol levels. Read the ingredients label, and try to fill your empty shelves at home with whole, fresh options. The more you can make food at home, the better you can control what you eat. You don’t have to be perfect; just better than yesterday.
Move Your Body Regularly
Sitting all day? Change that right now! One of the best natural ways to lower your overall cholesterol levels is through physical activity. You don’t need to spend hours at the gym or run a marathon at the track. Even short bursts of intentional activity can help your HDL cholesterol levels and keep your heart healthy.
Start walking! It’s free, it’s easy, and most people can access this as a solution. Aim for thirty minutes a day for five days a week. Break it up into smaller intervals if that’s easier on your time. Walk around the block, park farther away from the store entrance, or find a friend who will walk with you to make it more enjoyable! Feel the wind in your hair while you stretch your legs and breathe in the fresh air!
If this is something you enjoy, great! If not, find something else you like! Dance, swim, ride your bike–whatever gets you moving works! Just maintain something you enjoy because, ultimately, when you decide what you like best, you’ll be motivated to keep doing it for more extended periods. Maybe gardening is your thing. Or maybe you love chasing your kids around the playground—both of those activities increase your heart rate and are excellent! Whatever it is, be consistent. Consistency trumps relying on high-intensity workouts that only happen once a week but burn calories at a faster rate.
You also control your weight with exercise, which directly impacts lowering LDL cholesterol. When one is considered obese or overweight, one’s bad cholesterol rises; therefore, even dropping a pound or two helps—although easier said than done, any little bit helps. Moreover, exercise positively impacts mood and energy—who wouldn’t want to feel like a better version of themselves all the time?
If you are afraid of exerting yourself, you don’t have to. Ease into it. If you have frail or compromised health, consult with your doctor; otherwise, most people can gradually and easily increase activity without pushing themselves too hard. Start by walking for ten minutes and then go from there; in time, you’ll build strength and, simultaneously, motivation. Your heart will thank you for your efforts.
Reduce Stress
Did you know that stress can raise cholesterol levels? When people are stressed, hormones circulate throughout the body that raise LDL levels. Stress can also provide poor choices over time, like overeating or avoiding activity, meaning that stress relief is critical to effective cholesterol levels.
Think for a moment about what’s stressing you out. Is it work? Family? Annoying phone notifications? Identifying stress and brainstorming relief options is half the battle. One way to relieve stress is to take some breathes. Seek a quiet environment, breathe in through your nose and out through your mouth, repeating two to three times for two to three minutes when you’re stressed. You’d be surprised at how much better you feel.
Another great way to combat stress is to devote some time to hobbies you love. Whether you enjoy reading or painting, it’s easy to take your mind off worries with some quality distractive effort. Spend a few minutes each day on yourself—it’s not selfish, it’s good for the spirit.
Also, when it comes to stress relief, exercise (mentioned before) will relieve stress. Take a walk or attend a dance or yoga class to dispel stresses of the day. Yoga is especially great since it’s a fusion of body movement and mindfulness; check out one of many beginner videos on YouTube if you’re curious.
Be aware of sleep patterns as they can increase or relieve stress. Stress levels can rise when people don’t sleep which negatively impacts cholesterol levels, too. Aim for 7–8 hours of sleep each night and ensure you have a relaxing bedtime routine to encourage sleep from shutting down screens an hour before bed to sipping calming herbal teas; a body that gets sleep combats stress better.
Finally, talk to people. Sometimes, just venting to a friend or family member can brighten your mood. Getting things off your chest can do wonders for temporarily relieving someone of stress. You’re not alone and support is one of the best stress relievers.
Limit Alcohol and Quit Smoking
The lifestyle choices you make for yourself determine how your body functions and reacts, especially regarding cholesterol levels. Two major lifestyle choices you can change that will quickly affect your cholesterol as well are decreasing alcohol intake and quitting smoking.
Let’s address alcohol first. With your cholesterol, the occasional glass of red wine isn’t so bad, but drinking excessively raises your triglycerides—a blood fat that correlates with cholesterol. So, adhere to the guidelines of up to one drink a day for women and two drinks a day for men. Better yet, try to lower that intake or skip alcohol altogether—sparkling water with lemon is just as satisfying!
As for reducing nicotine, it’s a no brainer. In addition to lowering your HDL cholesterol, smoking destroys your vascular system and arteries, making it so much more difficult for your body to do its thing. While difficult, quitting smoking is worth it in the long run, and your heart will love you almost immediately when you stop. If you smoke, consult your primary care physician for program options of smoking cessation, counseling or nicotine patches. You can also substitute actions in place of smoke breaks—suck on gum or take a walk to keep those fidgety hands busy.
Whether you reduce alcohol or quit smoking, these two changes add positive reinforcement into your life beyond just cholesterol levels. You’ll breathe better, feel more energized, and you’ll be proud of having such self-control. After all, we all deserve little things in life that become great accomplishments.
Maintain a Healthy Weight
Excessive pounds elevate LDL cholesterol levels while causing your heart to work harder than it should. A 5-10% decrease in body weight will help lower cholesterol levels naturally without having to an unrealistic goal on the scale. You don’t have to achieve a number—you just have to feel better.
Start by eating healthier and better. Learn to take meals with balance as vegetables, lean meats, and whole grains fill your plate but don’t fill your stomach with unnecessary calories. Also, pay attention to portion control since you might not even realize how much you are eating. Many restaurants give such large portions it’s easy to surpass our daily recommended allowance without even knowing it—therefore get into the habit of using smaller plates at home to avoid the excess.
Mindful eating can help. Eat slowly, appreciate each bite, and stop when full. Don’t eat while watching television, as this is more likely to make one snack—for one has to differentiate hunger from boredom, and it’s just as easy to shove chips down our throats mindlessly because we’re not paying attention. This is where the mind-body connection is useful here.
Related to exercise in the above discussion, remember that any increase in activity helps create a caloric deficit and revs up metabolism—taking the dog for longer walks, even just general, active chores around the house help. Don’t attempt crash diets—these are unsustainable. Instead, learn how to incorporate new strategies into a life of health.
Be kind to yourself. Things don’t happen overnight, and there will be setbacks and repetition. As long as the focus remains on recognition and not judgment, and as long as every baby step toward healthy work, you’ll be okay with high cholesterol and hopefully, heart health will improve.
Stay Consistent and Track Progress
Start with small goals that are achievable. This week, switch soda for water or try for 15 minutes outside to walk. Even small victories set you on a path. Write your goals down or use an app to track habits. There’s something motivating about seeing it in front of you.
Also, make sure to keep up with doctor’s appointments. They’ll be able to have a baseline cholesterol level to see how you’re doing. Knowing those numbers will keep you in check if you know what’s at stake. If your cholesterol drops, great—celebrate! If not, the two of you can reassess together.
Don’t get discouraged if progress is not immediately visual. Cholesterol levels can fluctuate and that doesn’t mean what you’ve been doing hasn’t made a difference. Also, plug into networks that support your end goal whether it’s a friend who wants to walk with you or a spouse who wants to cook new recipes with you. You’ll remain on track more easily if you’re not going at it alone.
Conclusion
It’s entirely possible to lower cholesterol naturally with a lifestyle. Heart-healthy eating, exercising, stress reducing, and intelligent life decisions can pave the way to a healthy heart while maintaining cholesterol levels without medication. It’s not about doing things right all the time, it’s about consistency and little, gradual changes.
So take a moment to reflect. What’s one thing you can do right now? Add vegetables to dinner or take a ten-minute walk? Those little things can add up to a bigger, better you. Follow through and you’ll not only lower cholesterol but have more energy and confidence as well.
Your heart is worth the effort. Start today, stay patient, and keep moving forward. You’ve got this!