Cholesterol is an essential lipid found in your body which is necessary for survival. The body needs it to perform several important functions like helping in the production of bile in your liver, which is essential for the digestion of food, assisting in producing various hormones in your body. But having too much of cholesterol can be damaging.

cholesterol, eggs

Lowering your cholesterol naturally may seem challenging but a few simple steps in lifestyle changes make it easier to manage your cholesterol levels.

1. Increase Your Fibre Intake

A healthy diet should contain both soluble and insoluble forms of dietary fibre to reduce the risk of heart disease. Studies have shown that soluble fibre can help lower LDL (low-density lipoprotein) cholesterol levels, often referred to as the “bad cholesterol” due to its increased risk of heart disease.

Dietary fibre acts like a sponge, helping to absorb fat and cholesterol when you eat fatty or cholesterol-rich foods, thus lowering your blood cholesterol levels.

Even when eating a low-fat, low-cholesterol diet, soluble fibre can still help lower cholesterol. Sources of soluble fibre include oats, legumes, fruits (such as oranges, pears and apples), peas, and Psyllium. This soluble fibre helps to regulate your blood sugar levels and thus reduces the production of additional cholesterol.

 

2. Consume Adequate Turmeric

For better results, you should include turmeric into your meals regularly. It reduces plaque buildup in arteries and has antibacterial properties.

Studies suggest that having curries and vegetable dishes that contain turmeric can help manage cholesterol levels. Additionally, drinking a glass of turmeric milk before bedtime can be beneficial as well.

 

3. Eat Raw Amla Or Drink Amla Juice

 Amla, rich in vitamin C, is one of the excellent natural therapies for lowering cholesterol. Additionally, it aids in the regeneration and repair of bodily tissues.

 

4. Drink Green Tea

According to research, green tea contains catechins and other antioxidant substances that may help lower “bad” LDL and total cholesterol levels in the body and keep you feeling energetic. So consuming green tea every day can help in lowering high cholesterol.

 

5. Garlic

Garlic is renowned for its health benefits and has become a staple in Asian cuisine. It is composed of amino acids, vitamins, minerals, and molecules with sulphur-containing oxygen, all of which are the active components that give garlic its medicinal properties.

Various scientific studies have demonstrated that garlic consumption can significantly reduce total and bad cholesterol levels.

 

6. Coriander Seeds

Coriander seeds contain essential vitamins, such as vitamin C, folic acid, vitamin A, and beta-carotene. Consuming these seeds first thing in the morning can help boost your body’s good cholesterol (HDL) levels and decrease bad cholesterol levels (LDL).

 

7. Fenugreek Seeds

Methi seeds, also known as fenugreek, have been used since long as a spice, flavoring agent, and medicinal herb. They are rich in vitamin E and possess anti-diabetic, anti-inflammatory, and antioxidant properties.

Research has revealed that the saponins and fibre in fenugreek can reduce cholesterol levels and inhibit its production in the liver. Therefore, taking ½ to 1 teaspoon of fenugreek seeds is generally recommended daily.

 

8. Omega-3 Fatty Acid Supplements Produced From Fish Oil

Fish and fish oils are excellent sources of omega-3 fatty acids. Particularly abundant sources include herring, sardines, lake trout, salmon, tuna, and other fatty fish.

According to a study, omega-3 fatty acids in fish lower the chance of developing heart disease. Therefore, the additional nutrients found in fish can protect your heart health. Furthermore, combining those nutrients plus omega-3 fatty acids can make it more effective.
Eating one or two portions of fatty fish per week may decrease your risk of a heart attack. Omega-3 fatty acid supplements and other meals high in these fatty acids may be helpful if you have heart disease. Walnuts, canola oil, and soybeans are a few examples of good sources.

 

SOME LIFESTYLE MODIFICATIONS TO LOWER CHOLESTEROL 

Living a healthy lifestyle affects your cholesterol balance significantly. Therefore, it is crucial to be aware of the factors that can have a lasting effect on high-density lipoprotein (HDL) levels.

To positively influence your cholesterol, you should incorporate physical activity and healthy eating into your daily routine.

 

1. Regular Exercise

Regular exercise can significantly benefit a person’s health, promoting the elevation of good cholesterol and reducing bad cholesterol. Unfortunately, the sedentary lifestyle of many people over the age of 40 can be detrimental to their health, leading to increased cholesterol levels.

To prevent this, it is best to begin each day with a few minutes of mild stretching exercises, such as the cobra stretch, knee to chest, and side stretch along with a regular schedule of brisk walking for 20-30 minutes..

 

2. Stop Smoking

Quitting smoking can be challenging, but smoking raises cholesterol levels to a great extent, hence modification of lifestyle is essential for better health.

It is very probable that when one stops smoking, these effects will disappear. In fact, after quitting smoking, HDL levels can begin to increase in as soon as three weeks.

 

3. Moderate Alcohol Consumption

Alcohol consumption is a prominent health issue in today’s society. While regular drinkers may have difficulty stopping altogether, it is best to limit or avoid alcohol consumption as excessive drinking can increase cholesterol levels and cause other problems.

 


 

About the Author: 

Muhammad Najib is an internationally certified Personal Trainer who also specializes in Sports Nutrition, Sports Conditioning, Corrective Exercise and Performance Enhancement.

He worked with various reputable gym chains accross the UK and is registered with the UK Register of Exercise Professionals as Advanced Fitness Instructor and Level 3 Personal Trainer.
In Pakistan he operates gym chain by the name of Fitman Fitness Club.