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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
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.