How to Reduce Cholesterol Levels Fast and Naturally


Cholesterol is an important compound for our overall health. You should know that cholesterol itself is not bad at all. This waxy substance is crucial for some of the essential functions of the body. I’ve written an entire article about What is Cholesterol and What Causes High Cholesterol Levels, check that out for detailed information. In this article, we’ll try to find out the ways to reduce cholesterol levels quickly and naturally. So, what about your cholesterol levels? Everyone between 40 and 74 years old should be screened for high cholesterol once every five years as part of a cardiovascular health risk assessment. Many experts believe, all adults age 20 and older should check their cholesterol levels in very five years. An important point to be noted here is that if your family has a history of cardiovascular diseases then you should be more careful and you must check your cholesterol levels on time- every time. Remember, by lowering cholesterol levels you are reducing the chance of heart attack and stroke very significantly. 



Reducing the cholesterol levels is very much achievable and not difficult at all. There are many ways to reduce cholesterol levels quickly and naturally. Of course, in some cases where the cardiovascular risk is high, you must go for the medications. There are mainly two ways to reduce cholesterol fast and naturally. These are – diet & exercise. With simple lifestyle modifications, you can reduce your cholesterol levels quickly and push it down to the safer level. 


Lower Cholesterol Fast – How to Reduce Cholesterol Levels Fast and Naturally


High cholesterol or hypercholesterolemia can occur because of bad diet, consumption of alcohol, smoking and it can be inherited as well. But in most of the cases it is preventable and treatable. A healthy diet and regular exercise can help you immensely to achieve that goal. 


Exercise:

 Exercise plays key role in the reduction of cholesterol levels. The best part is that if you exercise regularly not only you can lower bad cholesterol levels or LDL but also raise the levels of good cholesterol or HDL. Becoming physically active is absolutely necessary for reducing your cholesterol levels fast. So, what kind of physical activity or exercise you need to do to keep your cholesterol levels low? The answer is any kind of exercise or moderate exercise can help you to maintain healthy cholesterol levels. For example, brisk walking, jogging, cycling, even gardening can do wonder to reduce cholesterol levels. In addition, swimming and playing sports are very helpful to reduce cholesterol levels.  Remember, any regular physical activity can be beneficial to reduce cholesterol levels. As doctor said, 30 to 45 minutes of physical activity or exercise per day is extremely helpful to reduce cholesterol levels fast.

It is also important to control your weight. Gaining weight can be a reason to heart problems and diseases. Unwanted fats or some extra pounds contribute to high cholesterol. Therefore, keep it in the mind that being overweight or gaining weight promotes bad cholesterol or LDL levels. Also, lack of exercise or physical activity leads to low levels of good cholesterol or HDL levels. So, the bottom line is – exercise regularly and keep yourself fit, in this way you’ll control your weight and reduce the cholesterol levels.



Diet: 

Your diet can reduce or increase cholesterol levels as well. If you are a fan of processed and junk foods, which are rich in trans fats and saturated fats then your heart is in big trouble. To make your heart healthy and strong, you must make sure that you’re not eating trans fat rich foods. Also, limit your intake of saturated fat foods. Instead of those, go for the healthy fat foods or the foods rich with monounsaturated fat. Trans fats and saturated fats raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the bad cholesterol.

To reduce cholesterol levels fats and naturally, you should eat monounsaturated fatty foods such as nuts & seeds, olive oil, canola oil and omega-3 fatty acids rich fish including, salmon, mackerel, tuna and sardines. Fatty fish are excellent remedy for reducing cholesterol and triglycerides levels in the bloodstream. In addition, you need to eat lots of high fiber foods including whole grains, whole wheat flours, brown rice, oats and barley. Vegetables and fruits are also vital to reduce cholesterol levels naturally. Vegetables such as Brussels sprouts, cabbage, cauliflower, kale, spinach, broccoli and fruits such as apples, grapes, strawberries and bananas are extremely effective to lower cholesterol levels. Lentils and beans are great foods for lowering cholesterol as well. You can also go for soy and soy products to reduce cholesterol levels. 

Eating plant sterols and stanols containing foods is a great way to lower cholesterol levels. According to the scientists, plant sterols and stanols help block the absorption of cholesterol into the bloodstream. Plant sterols and stanols are substances that occur naturally in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds.

Important to note that a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol.

A List of Cholesterol Lowering Foods – A Quick Look

  • Dark Green Leafy Vegetables (Spinach, Kale, Lettuce, Swiss Chard, Arugula, Mustard Greens, Collard Greens)
  • Tomatoes
  • Celery
  • Eggplants
  • Zucchini
  • Citrus Fruits (Oranges, Lemons, Grapefruits)
  • Avocado
  • Apples
  • Strawberries and Other berries (Blueberries, Acai Berries, Cranberries)
  • Soy Milk and Soy Foods
  • Non-Fat Butter Milk
  • Fatty Fish (Salmon, Mackerel, Tilapia, Trout, Herring and Tuna)
  • Oilve Oil
  • Canola Oil

According to American Heart Association, Your diet, weight, physical activity and exposure to tobacco smoke all affect your cholesterol level — and these factors may be controlled by:

You Can Control Your Cholesterol Levels By
Eating a heart-healthy diet
Enjoying regular physical activity
Avoiding tobacco smoke


If you want to reduce cholesterol levels fast and naturally, you must follow these rules. Physical exercise, low cholesterol & heart healthy diet, and no smoking are the surest ways to lower cholesterol levels and improve heart health. So, if you are concerned of your rising cholesterol levels then change your lifestyle and get a healthy heart. In case of any doubt or serious situation, you must visit your doctor immediately. 



 Related and Recommended

What is Cholesterol and How Does Cholesterol Work?
Cholesterol is waxy fat like substance found in bloodstream and in cells throughout the body. Normally people think negative about cholesterol but you may surprise to know it’s not inherently bad. In fact, cholesterol plays a critical role in the formation of cell membranes and manufacture hormones. But you only need a small amount of cholesterol to carry out these functions. Too much cholesterol present in your body can increase the health risk. To understand that completely let’s look at how cholesterol works...

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3 comments:

Judy SheldonWalker said...

I have hypertension as did my father and because my mother has had a number of strokes I am on medication to keep my already good numbers (cholesterol) down and my levels are monitored with labs every 6 months. I would also include a few other foods on your list such as nuts, yucca, and flax seed. You mentioned several fruits and vegetables which are excellent sources. Thanks for a fine article.

Lorraine Schulte said...

I had been on search for a healthy diet for a long time but still it is very slow to make my cholesterol level lower. Thank you very much for sharing this very helpful ideas and tips.
visit this website hypergh14x

Debra Torveny said...

My aunt also has to take meds to keep her normal cholesterol level but I'll show her this article, I thinks that meds are not enough.

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