What is cholesterol and how do you lower cholesterol without taking drugs prescribed from your doctor?
Cholesterol, a waxy substance that the body uses to make hormones and other important substances. It’s also found in some foods such as eggs, meat, poultry, and whole-milk dairy products.
The level of cholesterol in your blood is called “blood cholesterol.” If it’s too high over time, you may develop heart disease or stroke.
We have all heard that having a high cholesterol level can lead to many life-threatening conditions, but did you know that there is good and bad cholesterol?
The good cholesterol is called HDL Cholesterol, while the bad is called LDL Cholesterol.
- 1 What is HDL Cholesterol versus LDL Cholesterol?
- 2 What are the negative effects on the body from high LDL cholesterol levels?
- 3 Different ways for lowering cholesterol
- 4 Conclusion:
- 5 F.A.Q.
- 6 What is a normal cholesterol level?
- 7 What are the warning signs of high cholesterol?
- 8 Can high cholesterol be cured?
- 9 Can you live long with high cholesterol?
What is HDL Cholesterol versus LDL Cholesterol?
Cholesterol is important for the body because it helps make the hormones and other substances that help regulate important body functions. HDL cholesterol is good for your heart because it helps lower bad LDL cholesterol in the blood.
HDL removes excess amounts of LDL from cells while also reducing inflammation in the arteries, which may cause atherosclerosis or hardening (stiffness) of artery walls.
On the other hand, LDL Cholesterol clogs up arteries over time by increasing plaque formation with its deposits; this leads to high-risk factors such as increased chances of stroke, heart attack, angina, and vascular dementia, among others.
The level of cholesterol in your bloodstream is called “blood lipid levels.” High levels can lead to coronary disease and strokes if not managed well.
Since HDL has a positive effect on lowering LDL levels, if we have more of this good kind (the higher our level), that’s better for us!
What are the negative effects on the body from high LDL cholesterol levels?
There are many illnesses and health concerns that stem from having high total cholesterol levels.
Some health conditions that can be triggered by high cholesterol include:
- Atherosclerosis or hardening of the arteries and vascular dementia, which can lower brain function.
- Increased risk of heart disease and strokes from plaque buildup on artery walls.
- Angina – chest pain that is a result of atherosclerosis restricting blood flow to the heart muscle.
- Peripheral Vascular Disease
- Erectile Dysfunction
- High blood pressure
And that is to name a few.
Different ways for lowering cholesterol
There are four major ways people lower their bad cholesterol: diet, exercise, supplements, and medications. The first three methods have no side effects while lowering LDL, but all will take time to work effectively, so patience is key!
Here we will break down seven completely natural ways that you can help lower your cholesterol levels.
1. Avoid Trans Fats
Trans fats are unsaturated fats that have been modified by a process called hydrogenation to make them more stable when used as an ingredient.
Margarine and shortenings usually contain partially hydrogenated oils.
One of the best ways to lower your LDL (bad) cholesterol is by eating less food containing these trans fats. The lower your LDL cholesterol, the lower risk you have of developing cardiovascular disease and stroke.
Some examples of foods that are high in trans fats are :
- Fried foods and packaged snacks, such as chips
- Stick margarine, oils, or butter that are solid at room temperature
- Processed meats like bacon (chicken fried in a pan)
- Cream cheese made with hydrogenated oil. Avoid any type of cream cheese where the ingredients list contains “partially hydrogenated vegetable oil” on it!
Trans fats lower HDL cholesterol levels, which is good for your heart because lower levels mean less bad LDL cholesterol circulating in your body.
This is why you should cut down on food items containing these trans fats to lower cardiovascular disease risks.
Some tips and tricks to replace trans fatty foods with healthier ones are:
- Use olive, canola, and avocado oils for cooking
- Eat brown rice instead of white rice
- Low-fat bacon such as turkey bacon
2. Try the Mediterranean diet
One of the best ways to decrease levels of LDL cholesterol is through your diet! A common diet that is recommended when trying to lower LDL cholesterol is the Mediterranean diet.
The Mediterranean diet is a diet that is high in fat due to the lower consumption of sugar and meat.
Foods like nuts, olive oil, fruits, and vegetables are at their highest levels when eating a Mediterranean diet which means you’re less likely to have an increased cholesterol level.
People who eat this way also tend to lose weight over time because they are not consuming as many calories from sugars or fats since they get most of those essential nutrients through foods rich in protein and fiber.
Eating more healthy fats by including avocados with every meal will lower your risk for heart disease along with lowering LDL cholesterol levels! Avocado lovers can rejoice knowing that guacamole isn’t just tasty, but it’s good for them too!
Mediterranean diets are commonly consumed in some of the healthiest places in the world called the Blue Zones.
Here is the typical Mediterranean diet pyramid:
3. Eat more soluble fiber with whole grains
One way to lower your LDL (bad) Cholesterol is by eating more soluble fiber with whole grains. There can be both good and bad types of dietary fibers-soluble or insoluble.
Good sources for this kind of fiber include Oatmeal, Green peas, lentils, beans, barley, and blackberries!
Insoluble fibers are the opposite because they do not dissolve in water; these come from broccoli and cauliflower, which lower blood sugar levels over time like soluble fibers.
Soluble fiber is especially important for lowering LDL cholesterol levels because soluble fibers lower the amount of “bad” cholesterol that you absorb in your intestines.
Soluble fiber also helps lower blood sugar and insulin levels; this is important for those who are diabetic so they can control their disease better with diet changes!
It’s best to consume a mix of both types of fiber to get all the benefits needed from them without any drawbacks!
Here are some food sources: Oatmeal, beans, peas, lentils, and barley. These foods contain more than just good vitamins; but they will help lower bad cholesterol as well.
Both kinds help lower LDL cholesterol by slowing down digestion to remain exposed to high amounts of bile acids for too long.
4. Increase movement in your daily tasks
Every doctor’s first two advice when addressing lowering cholesterol levels is to improve their diet and exercise more.
Increasing your daily activity and exercising more can lower your LDL cholesterol levels by increasing the rate at which cells break down bad fats and releasing blood sugar into the bloodstream.
If you are looking for a new way to get more exercise, try out some of these options that will make it easier on your joints:
– Walking or running in place while watching T.V.
– Doing yoga poses during commercials when watching television
– Perform wall pushups against our office walls whenever we need a breather from working hard! This also helps with improving posture and strengthening muscles around the chest area.
Walking is one of my favorite ways to lower LDL cholesterol because it’s an easy activity that can be done all day long! One hour of walking burns about 100 calories which means you’re on the right track.
5. Try taking Coenzyme Q10
Coenzyme Q10 is a naturally occurring compound that helps lower LDL cholesterol in the body.
This is because they help reduce inflammation and blood pressure which can lower your risk for heart disease over time.
Studies show that taking Coenzyme Q-CoQ (pronounced kyoo, like quiche) pills may lower LDL cholesterol levels by up to 15%. The best part about this supplement is it does not have any side effects unless you are allergic to seafood!
This is one of many supplements created from natural sources as well, so be sure to speak with a doctor before beginning any new medication or supplementation regimen.
6. Increase Omega-3 intake
Omega-3 is a great supplement for lowering cholesterol levels.
Eating fatty fish two or three times a week can lower LDL in two ways: replacing meat, which has LDL-boosting saturated fats, and delivering LDL-lowering omega-3 fats. Saturated fat is linked to lower HDL, high blood pressure.
More than two servings of fish per week may lower your risk for heart disease and stroke by 30%. You should eat different kinds of seafood because some types are better sources than others.
Omega-three supplements can be taken in addition to eating seafood or as a replacement if you don’t like it (and they come from plant sources, too!). Other healthy fats found in nuts, seeds, avocados, eggs, and olive oil boost omega-23 levels within our bodies!
Omega 3 fatty acids are good for lower LDL cholesterol levels. Omega-three supplements can be taken in addition to eating seafood or as a replacement if you don’t like it (and they come from plant sources, too!). Other healthy fats found in nuts, seeds, avocados, eggs, and olive oil boost omega-3 levels within our bodies!
If you are looking for a great way to ensure you reach your Omega-3 Fatty acid intake levels for the day, I recommend the following link! Get my Omegas!
7. Limit alcohol intake
To lower cholesterol naturally, avoiding excessive drinking is a good start.
In terms of lower cholesterol, alcohol consumption is a mix: it’s linked to lower LDL and HDL levels.
Alcohol can also lead to weight gain, which would affect your cholesterol level as well!
It is recommended that you limit yourself to one drink per day if you are over 65. If not, keep the intake to two drinks or less per week for men and one drink or less each week for women to lower cholesterol naturally.
Drinking excessive amounts should be avoided when seeking healthy ways to lower LDL (bad) cholesterol levels.
Try limiting yourself to just one drink per day if older than 65 and only two drinks maximum weekly for those younger than this age.
Cholesterol is a needed substance in our bodies, but too much leads to serious medical effects.
This article highlights some of the ways we can lower it naturally while still living healthy lifestyles. Through easy exercises (e.g., wall pushups), dietary supplements (i.e., Coenzyme Q-CoQs, omega 3 fatty acids, etc.), and limiting alcohol intake, among other behaviors that promote cardiovascular wellness over time without side effects or risks of drug treatments with unknown outcomes on long term health.
Remember, always consult with a medical professional if you have any concerns over high cholesterol levels or your health.
What is a normal cholesterol level?
Total cholesterol levels less than 200 milligrams per deciliter (mg/dL) are considered desirable for adults.
What are the warning signs of high cholesterol?
The warning signs of high cholesterol include :
- angina, chest pain.
- Extreme fatigue.
- Shortness of breath.
- Pain in the neck, jaw, upper abdomen, or back.
- Numbness or coldness in your extremities.
Can high cholesterol be cured?
Yes, high cholesterol can be cured. This is done through lifestyle choices, such as diet, exercise, supplements, and medications.
Can you live long with high cholesterol?
The answer to whether or not you can live long with high cholesterol is absolutely yes. However, the longevity of life is much less common as countless health risks, and concerns can be expected.