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How to Lower High Cholesterol Without Medication

 

By Diane Hanson

 

It is well known fact that high cholesterol level, specifically LDL (bad) cholesterol, puts you at risk of developing heart disease. However, what most people don’t realize is that, undesirable “bad” cholesterol level can be effectively controlled without taking any drugs.

 

You can lower high cholesterol level without medication by eating a healthy diet for better nutrition and adopting good lifestyle habits.

 

 

What Helps Lower Bad Cholesterol Naturally?

 

It was long commonly believed that high blood cholesterol is the result of high level of fat intake but recent studies have shown that it is more likely due to an excess intake of carbohydrates. Many of us lead an inactive lifestyle and hence unable to burn off all the extra carbs that we ingest.

 

Excess carbohydrates is converted into glucose and later into cholesterol and triglycerides, which is a major risk factor for heart disease. Therefore, to lower high cholesterol naturally, you should reduce carbohydrate intake – eat less bread, pasta, rice and anything made with flour or sugar.

 

When trying to reduce high blood cholesterol without drugs, you should also avoid saturated fats such as red meat, diary products, butter and stick margarine. You might want to switch to soft margarine since it is shown to have less fat. And, choose leaner cuts of meat, low-fat dairy and monounsaturated fats, which is found in olive, peanut and canola oils.

 

Another way to lower high cholesterol besides medicine is to stay away from commercial baked products and deep fried foods, such as fries, onion rings, donuts, chips and fried chicken. These foods are high in trans fats and salt.

 

It is also good to increase your fiber intake. Foods high in fiber helps to absorb cholesterol and prevents it from being reabsorbed back into the bloodstream. Fruits and vegetables, whole grains, legumes and nuts are all rich in fiber.

 

Some fruits, such as citrus, apples and blackberries are high in pectin, and are particularly good at lowering cholesterol levels.

 

Additionally, oatmeal is an excellent food to lower high cholesterol. It is very good for your heart and also helps to raise your metabolism, which plays an important role in weight control.

 

Studies are now coming out to show that regular supplementary Vitamin intake helps to lower high cholesterol. The most well accepted supplement related to cholesterol reduction is the Omega-3 fats, specifically, pharmaceutical grade fish oil. It is also important to take a good quality multivitamin supplement daily.

 

Aside from eating, exercise is equally important. Regular exercise not only lowers the bad cholesterol but it also raises the HDL (good) cholesterol. Moreover, blood circulation increases when you exercise. A well circulated body strengthens the immune system and fights an illness better before it spreads.

 

Finally, drink alcohol moderately and quit smoking. Smoking raises blood cholesterol levels and blood pressure levels. The nicotine in cigarettes stimulates the release of stress hormone adrenaline, which in turn stimulates the breakdown of fats and increases blood levels of free fatty acids. These then stimulates the liver to produce bad cholesterol and triglycerides into the bloodstream. Smoking may also reduce good cholesterol level.

 

 

Although drugs work as well but most of them come with side effects. It is not that difficult to lower high cholesterol without taking medication. You just have to make the effort to do so.

 

 

what helps lower high cholesterol level without medication

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