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Complete Guide: How To Lower Cholesterol Naturally

Complete Guide: How To Lower Cholesterol Naturally

Cholesterol is probably one of the most controversial and misunderstood components of overall health, and there are many simple ways to lower cholesterol that you may not be aware of. You may also have many questions about which foods are best for lower cholesterol numbers. For example, do we need any dietary cholesterol at all? Should we be concerned about high cholesterol or just certain types of cholesterol? What does cholesterol even do in the human body? Here’s some basic information as well as practical advice you can incorporate today in order to lower your cholesterol levels naturally.

First of all, what is cholesterol?

Cholesterol is a necessary part of the human body’s daily processes. Cholesterol refers to a waxy substance that can be formed by our body that our bodies are designed to produce, although dietary cholesterol can be consumed in our diet from animal sources (such as chicken, eggs, fish, meat, etc.) or processed foods that contain cholesterol. Unlike other types of fat, cholesterol can’t be burned off or exercised away. It tends to “stick around” which can be a good thing or a bad thing depending on what type of cholesterol your body makes more of.

Types of Cholesterol and What Each One Means

The Center for Disease Control states that over 73.5 million adults have high LDL cholesterol. Of the two types of cholesterol (LDL and HDL), LDL is the detrimental type. LDL stands for low-density lipoprotein. Don’t let those words confuse you; the term lipoprotein can be defined as fat attached to protein. Lipoproteins are like water-soluble bubbles that the body forms to transport cholesterol to various tissues. LDL cholesterol is the type of cholesterol that is linked to heart disease and often associated with the intake of too much dietary cholesterol. HDL stands for high-density lipoprotein, and HDL is what is often referred to as good cholesterol. HDL cholesterol is the type of cholesterol that can actually help lower LDL cholesterol in the body and is even used to produce sex hormones in the body.

How Diet Plays a Role in Cholesterol

Our body is designed to produce its own necessary levels of cholesterol that we need to function and thrive meaning it’s not necessary to worry about getting enough dietary cholesterol. Animal sources of food and processed foods are the only sources of dietary cholesterol; plant foods have no cholesterol by nature. However, too much animal protein and processed food intake have been associated with high cholesterol levels, so it’s smart to educate yourself about what sources of animal-based foods you should eat and which ones you should avoid. It’s even more important to focus on your overall diet so you can include plenty of heart-healthy superfoods that naturally combat high cholesterol and support overall health.

Superfoods that Fight High Cholesterol

These foods are packed with antioxidants and cholesterol-lowering properties. Some of them also contain healthy fats that can actually help your body produce more HDL cholesterol and less LDL cholesterol.

1. Oats

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Complete Guide: How To Lower Cholesterol Naturally

    Rolled oats and steel cut oats are two of the most heart-healthy grains you can eat if you’re looking for high-quality carbohydrates that won’t spike your blood sugar levels. Oats have consistently been linked to lowering LDL cholesterol levels in the body thanks to their beta-glucan fibers which help draw cholesterol out of the bloodstream and excrete it for healthy artery function.

    Prepare your oats warm with some berries and walnuts, or feel free to enjoy them as overnight oats by mixing dry oats with chia seeds, flax seeds, berries, and some almond milk. Let overnight oats sit in the fridge overnight, and in the morning you have a chilled, filling breakfast all ready to go!

    2. Blueberries

    Complete Guide: How To Lower Cholesterol Naturally

      Blueberries help fight free radicals in the body and support arterial function. They can help clear the blood of fatty tissues and also help support the entire heart. Include 1/2 cup of blueberries anywhere in your day, and feel free to mix them with other berries you might enjoy such as blackberries, raspberries, or strawberries.

      3. Pastured Eggs

      Complete Guide: How To Lower Cholesterol Naturally

        Eggs can be a great source of healthy fats, but it’s important to choose high-quality eggs whenever you can. All eggs offer HDL dietary cholesterol that can help lower LDL levels, are a complete source of protein, and can be an incredibly nutritious food. Just keep in mind that pastured eggs offer the benefit of coming from hens who are allowed to feed off natural pastures instead of processed feed. Hens (and other animals) who feed off pasture are often healthier than those given processed feed. Hens who are pastured also produce eggs with a brighter, golden-yellow yolk indicating that the egg is higher in nutrients like choline and omega-3 fats.

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        Individuals with heart conditions should check with their doctor or medical provider before consuming any sources of dietary cholesterol, including eggs. Eggs make a great breakfast, snack, or part of a vegetarian dinner. They can be prepared various ways from hard-boiled to soft-boiled, scrambled, or even baked into muffin cups. These options are also healthier than eggs fried with high amounts of butter or oil.

        4. Spinach and Kale

        Complete Guide: How To Lower Cholesterol Naturally

          Leafy greens like kale and spinach offer high amounts of antioxidants such as lutein that improve heart health and may contribute to better cholesterol levels. Leafy greens are also good sources of fiber, magnesium, B vitamins, and vitamin E that the body needs. Spinach and kale can be used in any meal such as an omelet, a smoothie, as a bed for salads, stirred into soups, or they can be braised and steamed for a healthy side at dinner. Season your greens with herbs and spices instead of high amounts of oil or high-fat sauces for a heart-healthy approach.

          5. Lean Fish

          Complete Guide: How To Lower Cholesterol Naturally

            Fish can be an excellent source of omega-3 fats to help lower LDL and improve HDL levels in the body, but it’s important to choose lean fish whenever possible or those with high-quality omega-3 fats like salmon. It’s also important to consider sourcing wild fish whenever possible since farmed fish are often contaminated and high in environmental pollutants. Look for lean, white fish and wild Alaskan salmon. Halibut, tilapia, skipjack tuna, mahi mahi, cod, and haddock are all examples of lean white fish. Albacore tuna is also a good source but higher in mercury than skipjack tuna.

            6. Avocado

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            Complete Guide: How To Lower Cholesterol Naturally

              Avocados are a great source of monounsaturated fats which are a type of fat that improves HDL levels and lowers LDL levels in the body. Consume 1/4 an avocado to 1/3 avocado once every few days in order to reap the benefits of this fiber-rich fatty fruit. Avocado can be used in place of mayo on sandwiches, can be used to make a homemade dressing, can be added to salads and smoothies, and makes a nice creamy base for tuna salad in place of mayo.

              7. Legumes

              Complete Guide: How To Lower Cholesterol Naturally

                Lentils, beans, and peas offer high amounts of slow-digesting fibers that improve cholesterol and blood sugar levels in the body. Legumes are also free of dietary fat and contain natural sources of iron, B vitamins, potassium, and magnesium. Make a hearty lentil soup, use beans in your salads, or try swapping split peas or chickpeas in for various soups instead of meat once and awhile. This is a great way to not only improve your heart health but also your budget too!

                8. Raw Cacao, Dark Chocolate and Cocoa

                Complete Guide: How To Lower Cholesterol Naturally

                  Raw cacao, a high-quality dark chocolate, and plain cocoa powder are excellent sources of both fiber and antioxidants. Raw cacao or dark chocolate with at least 90 percent cacao levels even offers a nice dose of monounsaturated fats that lower LDL cholesterol and improve HDL cholesterol levels when consumed in small amounts each day (about an ounce). Cocoa powder is low in fat but still have in fiber and antioxidants that may improve cholesterol levels. It makes a great addition to smoothies, can be used in baked goods in place of (or in addition to) flour, and can even be stirred into yogurt and oatmeal!

                  9. Almonds and Walnuts

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                  Complete Guide: How To Lower Cholesterol Naturally

                    Though nuts aren’t required for a healthy heart, they can make for a great snack option in place of chips and processed sweets. Most nuts offer high amounts of beneficial fats, but almonds and walnuts contain special benefits that make them especially great for cholesterol levels. Almonds are high in fiber, protein, and monounsaturated fats, and they’re overall lower in fat per serving than most other types of nuts. Walnuts are a good source of omega-3 fatty acids and monounsaturated fats. Six walnuts or 21 almonds (one ounce) is the perfect serving size of each nut, and they can be used in oatmeal, yogurt, smoothies, or eaten as a heart-healthy snack. Do your best to consume raw and unsalted nuts when possible to avoid high amounts of sodium or added oils used in roasted nuts.

                    More Tips to Fight High Cholesterol

                    Diet is important, but it’s also vital to manage daily stress, get at least 7-8 hours sleep each night, and live an overall healthy lifestyle in order to lower your cholesterol. Avoiding smoking and excessive alcohol are also important. Remember that all fruits and vegetables are a part of a heart-healthy routine, so incorporate as many of them as you can for better cholesterol levels and to decrease your risk of heart disease, Type 2 diabetes, and other conditions that affect your heart health.

                    When it comes to your meals, focus on adding in more greens, fruits, and vegetables into each one, and give special consideration to incorporating the nine superfoods above to improve your cholesterol levels even further. It’s also smart to avoid high-fat meats (especially red meat), dark meat chicken and turkey, and high amounts of butter and processed oils (like soy and vegetable oil).

                    For more ideas on how to lower cholesterol, see these five meal plans for some tasty ideas! 

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                    Last Updated on June 24, 2019

                    5 Fitness Tips That Will Help You Start the New Year

                    5 Fitness Tips That Will Help You Start the New Year

                    The New Year has come and passed, and we are starting yet another new and exciting year that awaits us. We are curious to find out what 2017 has hidden for us, but until then you know what you need to do! Just because it is a new year, that does not mean that you should get rid of your habit of regular exercising. And if you by any chance do not have this wonderful habit, this is exactly the year to own it.

                    Start researching for the best exercising plans, join the nearest gym or that yoga class that you have been thinking of, and start taking better care of your body and mind!

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                    Why Is Exercising Important?

                    Of course, you will think of a thousand excuses why this is not the right time to start exercising. So, before I proceed with telling you all about these 5 fitness tips that are meant to help you with your exercising routine, I will start off by sharing some of the many benefits of exercising. This way you can see for yourself that for every excuse you can think of, there is a benefit that will make you forget all about it!

                    • Exercising is the perfect way to get rid of that unwanted body weight and control your weight from now on! Not to mention it’s completely healthy compared with all those expensive, promising products filled with chemicals.
                    • Exercising reduces the risk for Diabetes 2 and heart attacks. If you are at risk for these conditions, then exercising is the best way to fight it.
                    • Exercising helps with pain and stiffness relief with all types of arthritis.
                    • Exercising strengthens your bones and muscles.
                    • Exercising improves your mood and helps you maintain your mental health.

                    For whatever reason you have dedicated to starting exercising, I congratulate you! Knowing how many people are out there suffering from types of arthritis, cardiovascular diseases, strokes, etc., choosing exercising to become a part of your everyday routine is the smartest decision that you could have done! And you are not alone. 

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                    To start you off, here are these 5 fabulous fitness tips that will help you start yet another year on the right path!

                    1. Schedule your workouts

                    Make time each Sunday to make a week plan that will include enough time for your workouts. That way, you will not be able to make the excuse that you do not have the time to spend at least an hour a day exercising.

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                    2. Do not wait for Monday to come

                    Aren’t you tired of making the same plan over and over and not fulfilling it? Yes, we are talking about that good old plan to start exercising on Monday. Instead, start exercising right now. It is completely irrelevant if it is Tuesday, or Friday, or any other day! Start exercising whenever you feel the urge!

                    3. Find a workout plan that will work for you

                    Do not choose a workout plan just because your best friend has chosen it. Choose whatever you feel comfortable doing, are capable of doing, and most importantly, what you love. If you do not like to run, then don’t! Do a 30-minute cardio routine at home instead. If needed, you can hire a personal trainer, who will hear all of your interests when it comes to exercising, and create a promising exercising plan just for you!

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                    4. Remember why you work out

                    Do not let yourself forget why you have started working out in the first place. Motivation is everything when it comes to exercising! Create a motivation board near your mirror that will remind you each day why you started as you look in the mirror every day.

                    5. Leave out the big expectations for later

                    If you are just starting to exercise now, it is essential to be proud of what you can accomplish right now. Do not get disappointed if you can’t run for an hour; it is normal! You will soon run for an hour and more if you just stick to your plan!

                    Exercising is fun, beneficial, and probably the best activity that you could have chosen to start your year right! Choose the best diet plan to go with your new exercising routine, and enjoy in the results that are soon to come. And to help you through the process, look back at these fitness tips to help you stay on track with your new exercising routine! Use these tips to keep yourself healthy, or get rid of that unwanted body weight gained during the holidays, and love your soon to be fit body starting today!

                    Featured photo credit: goodhousekeeping.com/ via google.com

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