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21 Simple steps for lowering LDL cholesterol naturally

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21 Simple steps for lowering LDL cholesterol levels naturally

I wish that I could tell you that lowering LDL cholesterol was as simple as popping a pill into your mouth and in no time at all your LDL cholesterol would lower itself to a normal level which is 100 mg/dl if you don’t have any health issues.

Natural remedies do work to lower cholesterol however there is a lot that you can do yourself, for example change the foods that you eat, swap less healthy food for something that will be of greater benefit to your health, incorporate exercise into your life as much as possible.

Normal cholesterol range

A blood lipid profile will determine your HDL (good cholesterol) LDL (bad cholesterol) and your triglycerides levels these three measurements are added together to get your total cholesterol.


This is a cholesterol levels chart

 

As I stated earlier unless you have a health issue your LDL cholesterol level should be less than 100 mg/dl however if you have a history of heart disease this level would be more concerning. If your reading is between 130-159 mg/dl that is considered borderline HIGH. A reading of 160-189 mg/dl is a HIGH reading, above 190 MG/DL is very high. If you study the chart people with established heart disease or diabetes shouldn’t have a total cholesterol of more than 180 mg/dl or a total LDL cholesterol of no more than 100 mg/dl.


How is cholesterol produced?

Cholesterol is produced by your liver for the normal functioning of cells, hormones and nerves, so we need it but too much of it in the bloodstream means that it has to go somewhere so what happens it sticks to the arterial wall and over time it hardens and forms what is called plaque build-up plaque is made up of LDL (bad) cholesterol calcium and other body fats.

Over time this fatty build-up will make the arteries harden and your heart will have difficulty pumping enough oxygen rich blood to meet your body’s needs. The danger is that some of this plaque may rupture and break off, it can go  to your heart, in which case you may suffer a heart attack, or it can go  to your brain and cause a stroke.


What causes high cholesterol?

There are several factors that cause high cholesterol, it runs in families, other factors include

  • A diet that includes saturated fats and trans fats so eating food like biscuits and chocolate bars can raise the cholesterol levels, other foods like red meat or full fat dairy products can elevate your cholesterol.
  • Overweight or obese: You need to ne under 30 BMI body mass index to reduce your risk of high cholesterol
  • A lack of exercise: Regular exercise does help with the HDL or “good” cholesterol on the other hand eating too much and not exercising increases the LDL or “bad” cholesterol
  • Diabetes: Somebody with diabetes will have higher blood sugar readings that increase LDL “bad” cholesterol levels, it can also damage the lining of the arteries.
  • Cigarette smoking:  Causes damage to the lining of the blood vessels making it more likely that fat will accumulate, some studies have shown that smoking is linked to lowering the “good” HDL cholesterol

Good cholesterol v bad cholesterol

It is thought that HDL “good” cholesterol keeps LDL “bad” cholesterol under control, we know that “bad” cholesterol is responsible for plaque build-up on the artery walls leading to a greater risk of a heart attack or stroke, so how can we keep or reduce our levels of LDL cholesterol and keep our hearts in the best shape possible?

Let’s look at 21 simple steps to lower your cholesterol naturally and have an impact on your health.

1. Nuts have long been associated with lowering LDL and triglycerides eat almonds and walnuts for healthier LDL levels

2. Seeds are another great way to reduce LDL levels try flax seeds

3. Fish that contain omega 3 fatty acids such as salmon can help to reduce LDL levels

4. Hope you use garlic, it’s beneficial even for total cholesterol levels.

5. Okra plant, it’s high in antioxidants and fibre.

6. Turmeric with curcumin has powerful cholesterol lowering properties and anti- inflammatory properties

7. Sweet potatoes, contains many health benefits shown to reduce bad cholesterol

8. Legumes and beans such as peas, lentils and beans, studies have shown links to lower cholesterol

9. Avocados are high in healthy fats, potassium and fibre

10. Persimmon A nutritious citrus fruit studies have shown it to be effective at lowering cholesterol.

11. Green tea is a very healthy way to reduce your cholesterol as shown in studies.

12. Red yeast rice fermented white rice take 1,200 mgs daily proven to reduce cholesterol

13. Whole grains (gluten free) try buckwheat, brown rice or quinoa.

14. Co Enzyme Q10 as we age our bodies can become depleted of this important enzyme that lowers cholesterol and breaks down plaque build-up

15. Fish oil: take 1,000 to 2,000 mgs per day full of healthy omega 3 fatty acids very beneficial at lowering bad cholesterol and elevating good cholesterol.

16.  Olive oil: replace fatty oils with olive oil

17. Food that has plant sterols for example margarines made from plant sterols and orange juice can be effective in reducing LDL cholesterol

18. Whey protein, dairy products are made from whey protein, studies have shown that whey protein in supplement form may help to lower total cholesterol, LDL and high blood pressure.

19. Exercise- I can’t stress how important exercise is to your effort to lower your LDL not only is it important but necessary, if you don’t exercise regularly it’s time to start. You will feel the benefit of it both mentally and physically, try to join a walking club or ask a friend to join you.

20. Niacin in supplement form is known as B3, it has been shown to decrease triglyceride and LDL levels while increasing HDL “good” cholesterol levels.

21. Essential oils are an alternative method to reduce LDL cholesterol read more available in

  1. Lemongrass
  2. Clove
  3. Lavender
  4. Rosemary Cypress
  5. Cinnamon
  6. Myrrh
  7. Basil
  8. Oregano
  9. Bergamot
  10. Ginger

Foods to avoid LIST

So now you have a list of healthy options to reduce your LDL cholesterol combined with exercise should help you to get the results you desire, ok so now to the stuff that you need to avoid

I’m a big believer in everything in moderation, we are only human after all so if we stray a bit that’s ok if we start back at the new plan to reduce bad cholesterol.

1. Cut out sugar and processed foods

2. Reduce or cut alcohol out altogether, it raises cholesterol levels

3. Limit your caffeine intake to two cups per day it raises cholesterol levels in some people

4. Cut soda drinks out

5. Red meat but only one a week is recommended

6. Don’t eat snacks,bars or biscuits (cookies) (once a week treat only)


This new regime to lower cholesterol won’t be easy but with a little planning around food and exercise it is possible to get your numbers down. Some of the foods recommended will work for some people but may not work for others.

By using a new diet of healthy options along with regular exercise and good quality sleep you can get your cholesterol down and reduce your risk of a heart attack or stroke. Cholesterol lowering supplements can also help or the essential oils could be an option for you in tandem with some of the food recommendations.

 

 



Summary
21 simple steps for lowering cholesterol naturally
Article Name
21 simple steps for lowering cholesterol naturally
Description
LDL is "bad" cholesterol because it can lead to a build-up of plaque in the arteries.It is possible to lower your LDL cholesterol simply by changing your diet, this article explains the best ways to do this.
Author
Publisher Name
Fintan Duggan
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10 thoughts on “21 Simple steps for lowering LDL cholesterol naturally

  1. Thanks for this educative piece. It is lack of discipline that is killing many people in this world. Many cannot deny themselves of what they eat. My Dad is over 70years today thanks for God’s grace and love but he is also very discipline with his diet. He does not eat meat again. He only eat fish. He does take much of beverages again. He only drink water. He knows how to maintain his health. Many of his old friends have died because they were careless with their health. 

    Really like your post. Great job.

    1. Hi Tsquare,

      You are so right about taking care with what we eat and drink your Dad is a good example.

      Thanks

      Fintan

  2. Hi, This article caught my attention because after doing my annual check up last year, I was told that my bad cholesterol was too high and my good cholesterol was too low. The doctor was wondering why because I am fit, going to the gym regularly, I don’t eat anything fried, no sugar, green tea every morning and eat almonds, okra, turmeric and all the good stuff. I don’t like cakes and cookies and chips etc. So I did some research and decided to add red yeast rice and oats to my diet. If my cholesterol levels are normal when I do my next check up, would I have to continue taking these supplements? Also you recommended essential oils. How would that be consumed? Thank you for a great article.

    1. Hi JJ,

      Doctors don’t seem to have the answers all the time,the red yeast rice and oats will help to reduce cholesterol. As we age our bodies change so I believe that we need to take a supplement to assist our bodies in reducing cholesterol and inflammation.The essential oils can be taken in capsule form or as drops.

      Thanks

      Fintan

  3. High cholesterol in our body is dangerous and we should always endeavor to make sure it does not go over the limit. Like mentioned in this post lowering ones cholesterol does not have to involve the taking of drugs. There are natural ways or remedies one can use to reduce one’s cholesterol. 

    Most of the time just changing our diets can go a long way in reducing cholesterol. Also, a very important aspect that is neglected by a lot of people in reducing cholesterol is exercising. This might seem very basic but I can assure you that it plays a big role in reducing our cholesterol. 

    I do have a question. We know exercising is good at reducing cholesterol but I would like to know what type of exercise do you think is more effective. Do we focus on light exercises or heavy exercise?

    1. Hi Jay,

      You are correct exercise is so vital to our overall health not just cholesterol levels,I recommend at least 30 minutes of walking every day, even better if there are some hills or steps to climb during your walk.Of course a vigorous workout will be even more beneficial but not everyone like to do this.

      Thanks

      Fintan

  4. Excellent advice here – I’ve been looking for a no-nonsense write up on this subject for a couple of weeks now, but usually all I could find was a confusing mess of medical jargon – kudos for creating this in Layman’s terms. 

    Looking at your list, I don’t really like fish that much, but I do try and make up for this with Omega 3 capsules every day – will they still be effective when it comes to reducing cholesterol?

    1. Hi Chris,

      Omega 3 capsules may lower your cholesterol & triglyceride levels,if you don’t like fish try adding nuts to your diet.

      Thank you

      Fintan

  5. Thank you so so much. Cholesterol has always been a problem for me and I refuse to take any type of medicine that will reduce one thing and have another 10 side effects. The information you share on this article and all the simple and easy steps to take to help you reduce it are seriously a blessing. Thank you for the knowledge I will follow all the rules and let you know if I succeed. Thank you again

    1. Hi Barbara,

      I hate drugs and what they do to our bodies,they control one thing and set something else off,I’m glad that you got some helpful information in my article.

      All the best,

      Fintan

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