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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 May 22, 2019

                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                    There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                    One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                    In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                    Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                    1. Cat Camel Stretch

                    Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                    Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                    Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                    Here’s a video to guide you through:

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                    2. Go for a Walk or a Run

                    This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                    Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                    The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                    Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                    Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                    3. Jumping Jacks

                    Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                    Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                    4. Abductor Side Lifts

                    Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                    Do about 10 to 15 raises for each side like this:

                    5. Balancing Table Pose

                    This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                    Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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                      6. Leg Squats

                      Not just legs are involved but also hips and knees.

                      Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                      The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                      7. Push Ups

                      You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                      An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                      Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                      This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                      8. Bicycle Crunches

                      There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                      Watch the video to see how this is done correctly:

                      9. Lunges

                      Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                      Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                      This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                      10. Bicep Curls

                      You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                      Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                      Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                      Here’re some important notes before you start doing this exercise:

                      Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                      These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                      You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                      Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                      More Articles About Exercises for Beginners

                      Featured photo credit: Unsplash via unsplash.com

                      Reference

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