How can you lower bad cholesterol

Can You Lower Bad Cholesterol?

Bad cholesterol is an issue that impacts many of us, whether it be on a minor or more serious scale, so how can you lower bad cholesterol.

It’s crucial to maintain your health and take the time out of your day to adjust factors in your life to help boost your cholesterol and work towards your healthy goals.

But in order to do so, it’s important to understand what exactly cholesterol is and the factors that may have brought about an increase in cholesterol so you can find out how to lower bad cholesterol and make the move towards a healthier life!

What is Cholesterol?

Cholesterol tends to be a waxy and fatty substance present in every cell in your body because it’s essential for your body. It is produced primarily by the liver, yet it is also found in a range of foods, such as meat and dairy products, and if present in moderation you can live healthily.

Sometimes cholesterol is produced or consumed in excess and this can enter your bloodstream and put you at risk of coronary artery disease, so by minimising the risk factors you can avoid any possible heart problems.

However, cholesterol also comprises two lipoproteins – LDL and HDL. Each of which is a combination of both lipids and proteins which helps them move through the bloodstream and complete their designated task.

LDL of low-density lipoproteins are often referred to as ‘bad cholesterol’, due to the way in which if produced in excess, this lipoprotein can lead to buildups in the arteries.

However, HDL or high-density lipoproteins tend to be nicknamed the ‘good cholesterol’ as their main function is to transport cholesterol from across the body back to the liver for regulation – or in other words, excretion from the body.

Understanding what cholesterol is made up of is an ideal way for you to figure out how to lower your bad cholesterol and make a change in your lifestyle and diet.

How can you lower bad cholesterol

Can LDL Harm you?

High levels of LDl are often associated with an increased risk of coronary artery disease and other heart conditions due to the way in which they can cause buildups of cholesterol in crucial arteries across the body.

When combined with other fatty substances, your body begins to produce plaque, which causes the thickening of artery walls and can lead to blockages if not properly monitored. This condition, as it worsens, is referred to as atherosclerosis.

Coronary artery disease often occurs because of plaque buildup in the arteries surrounding your heart, this leads to the narrowing and hardening of the arteries due to the plaque acting as an additional layer across the artery walls.

This means that the heart has to work harder in order to pump blood and oxygen throughout your body and if it isn’t monitored, it can lead to conditions such as angina (chronic chest pain) and heart attacks, given that blood flow becomes completely restricted.

In order to minimise the risk factor of developing these unhealthy conditions, it is important that you are able to estimate your LDL level and following this you may be able to figure out how you can lower bad cholesterol and make changes within your life.

Knowing What Your LDL Level is

Often a blood test with your GP or at the hospital can be a quick and accurate way of measuring your cholesterol levels (which includes LDL). If your age, risk factors, or family history put you at risk of predisposition to heat conditions, it is important that you get regular blood tests under your doctor’s guidance.

However, it is also important to visit other aspects of your life and make a change so you know how you can lower bad cholesterol. Factors such as exercise and a balanced diet can be great ways of reducing your LDL and potentially boosting your levels of HDL.

By doing so you can have the chance of drastically reducing your cholesterol and taking action over your health. Increasing your HDL is the ideal way to fight high LDL levels, as the cholesterol will be migrated to the liver ready for disposal.

So if the question of how can you lower bad cholesterol, is burning in your mind, we’re here to guide you through different steps you can take to make a proactive and sustainable change in your life and reduce any risk of coronary artery disease or angina.

Dietary Change

When you have bad cholesterol, diet often plays a huge role. So it’s important to stay on top of what you’re eating and make the necessary adjustments to keep your body healthy and figure out how can you lower bad cholesterol in a productive way.

    1. Identify: It’s crucial that you can identify what you’re eating, particularly the volume of cholesterol you consume and the amount of dietary fiber in your diet.
  • Small Changes: After identifying what levels of the above you consume, set yourself targets to increase your dietary fiber intake to between 25-30 grams by incorporating more fruits, oats, and grains into your diet.
  • This also applies with cholesterol, try and limit your intake to under 300mg, but if your LDL is high then try to keep the intake below 200mg by making simple swaps from your favourite meat and dairy products to lean, fish and skimmed alternatives.
  • Focus on the Fats: As with many conditions, trans and saturated fats can be very harmful for those with high cholesterol. So by limiting the amount of products you consume that have hydrogenated fats and high levels of similar fats, you could prevent the decrease of your HDL levels and the increase in your LDL levels.
  • Focus on monounsaturated fats, as these are healthy fats found in nuts, olive, and canola oils which can be healthy if consumed in moderation (10% of your daily calories from good fats).
  • Leaving Processed in the Past: When wondering ‘how can you lower bad cholesterol?’, eliminating processed foods is a prime factor. Sugary drinks, refined sugar, and processed meats and dairy food can be extremely harmful due to the chemicals and sugars integrated into the foods.
  • By making subtle switches to whole-wheat breads, whole-grains and other natural food sources, you will be able to limit your harmful cholesterol intake.
  • Exercise: getting the recommended 30 to 60 minutes of daily exercise can be a great way of limiting your LDL cholesterol boosting the necessary HDL production. Whether you cycle, run, weight lift, or walk – any exercise is great for your cholesterol lowering journey.
  • Leave Smoking in the Dust: Quitting smoking is hard for a majority of people, so making the step to cutting down your daily intake and beginning to quit is a great way of reversing the LDL elevation caused by smoking.


How can you lower bad cholesterol with supplements

Are Supplements Good for Bad Cholesterol?

Changing your diet and lifestyle factors are great and proven methods of lowering your cholesterol, but adding some cholesterol-lowering supplements might boost the effects even further.

Fish Oil

A hearty supplement brimming with omega 3 acids, fish oil can provide huge health benefits when taking at a dosage of 1000-2000mg each day (based on your doctor’s or pharmacy’s recommendations).

This is great for those who aren’t fanatical about fish or aren’t able to incorporate it into regular meals, as this is a fantastic way of unlocking the benefits of omega 3 and raising your levels of HDL, whilst lowering the LDL levels.


This coenzyme is ideal for those looking for a supplement that solely focuses on lowering cholesterol levels. This supplement targets any excess cholesterol and can prevent further impacts of atherosclerosis so that your arteries can become clear and healthy. If taken at a 200-300mg dose, CoQ10 can be excellent for anyone with poor cholesterol.


Vitamin B3, or Niacin, is a very common supplement used to tackle the repercussions of high cholesterol and target both HDL and LDL. When taken at an average dose of 1500mg, Niacin offers a huge range of benefits, including; a reduction in triglycerides, decreased levels of LDL cholesterol, and a beneficial increase in HDL cholesterol – all of which helps answer the question ‘how can you lower bad cholesterol?’.

Red Yeast Rice

Found in fermented white rice, red yeast rice can provide a huge variety of beneficial health improving factors. Following an analysis of over thirteen respective studies into red yeast rice, it was found that red yeast rice is able to reduce triglycerides and LDL cholesterol to help improve the overall cholesterol.

When taken in an average dosage of 1200mg twice a day, patients can unlock the huge range of benefits that red yeast rice has to offer.

Krill Oil

Krill oil is an excellent herbal medicine that is just as essential in your medicine cabinet as garlic. When taken in a daily dose of 500mg, krill oil can display a range of cholesterol-lowering properties that will help improve the production of HDL cholesterol.

Krill oil will also allow users to combine this with other supplements to improve their cholesterol. Shown in both human and animal studies, krill oil is an essential if you’re wondering ‘how can you lower bad cholesterol?’.


Does bergamot really lower cholesterol

Does bergamot really lower cholesterol

People ask does Bergamot really lower cholesterol, recent scientific studies have shown a strong link between Bergamot for lowering high cholesterol especially LDL or bad cholesterol and increasing the HDL or good cholesterol.

Bergamot and cholesterol

High cholesterol

High cholesterol is a marker for heart disease causing plaque to form that sticks to the walls of your arteries, arterial plaque consists of substances that come from the bloodstream that include cholesterol, fat, calcium, waste products and fibrin a clotting agent. Hence, the reason doctors test your cholesterol levels because if your blood test shows high levels of LDL (low density lipoprotein) “bad cholesterol” you could be at risk of plaque build-up.

Plaque build-up

Plaque build-up in the arteries is something that everyone should be aware of because scientific evidence suggests that it starts early in life sometimes in the teenage years, diet and lifestyle play a major role as well as smoking, stress and family history.

High blood pressure is a sign that the heart is under pressure due to an underlying condition known as atherosclerosis, further complications arise when the endothelium (smooth inner lining in the arteries) becomes damaged due to inflammation.

Unfortunately, and more often than not these conditions can only have a bad outcome in the shape of a heart attack or stroke, doctors know how important it is to keep bad cholesterol down because of its effect plaque formation.

Statin medications are prescribed throughout the world to lower cholesterol but in some cases they don’t suit everyone so I want to explore what science is saying about Bergamot and cholesterol, does Bergamot really lower cholesterol and is it an effective natural treatment for cholesterol.

Bergamot studies

The number of studies on Bergamot have provided evidence that Bergamot in different forms taken orally can lower total cholesterol (HDL,LDL and triglycerides) the studies proved that polyphenols in Bergamot can change the function of AMP-activated protein kinase and pCEH (pancreatic cholesterol ester hydro lase).

Bergamot is well tolerated in the studies and safe to use, Bergamot originates in Italy from the citrus orange bergamia, people that drink early gray tea will be aware if its distinctive aroma and subtle flavor, Bergamot is also used in aromatherapy and perfumes.

Bergamot has a range of potential health benefits mainly because of the presence of polyphenols in this health compound extract, polyphenols have significant health benefits as an antioxidant and you find them in super foods like berries, cocoa and tea. These powerful antioxidants are effective in protecting and preventing a number of conditions for example:

  • High cholesterol
  • Cardiovascular disease
  • Diabetes
  • Bone loss
  • Cancers
  • Degenerative disease

As a liquid Bergamot has a combination of many unique polyphenols these are uniformed into tablets to provide a safe effective method of combating some of the most life threatening and far-reaching health issues that are impacting families throughout the world. For example many suffer the consequences of high cholesterol in the form of cardiovascular disease and premature death in some cases. Bergamot and cholesterol form part of the solution because scientific evidence backs up the answer to your question does Bergamot really lower cholesterol.

Cardiovascular disease

Cardiovascular disease

According to the CDC in the USA more than 600,000 die each year from cardiovascular disease, many will have high cholesterol even been on statin drugs, almost 50% of these deaths may have been prevented by lowering the main risk factors that causes heart attacks and strokes including high cholesterol, high blood pressure, diabetes, smoking and obesity.

Part of the solution lies in eating a healthy diet along with stress reduction and exercise, however in some cases this may not be enough, statin medication may be needed or for those that prefer a more natural solution to reducing cholesterol Bergamot may be the answer.

Bergamot and cholesterol are a good combination because it has been proven in clinical trials to be just as effective at lowering LDL (bad cholesterol) as statins but without the side effects. Additionally, Bergamot is good for cholesterol because it raises the levels of HDL (good cholesterol) something that statins cannot do, meaning that the more HDL in your blood the more chance that the bad cholesterol will be removed.

Reduce your risk of a heart attack

Bergamot lowers cholesterol not only that this amazing compound offers the chance to protect the body against damage caused by free radicals by controlling blood pressure, reducing inflammation and providing protection for signs of diabetes a known risk.

Maximum health benefits

To get the maximum health benefits of Bergamot and cholesterol take the recommended daily dose of 500-1000 milligrams once or twice before you eat, in today’s modern world chronic disease and inflammation is more prevalent than ever so it’s no surprise that people are dying from heart attacks at a younger age.

Much of the problem lies with inflammation in the arteries causing damage to the heart, over time it becomes chronic and the health system breaks down leaving people vulnerable to heart disease.

How can Bergamot help

Bergamot has major health benefits especially for lowering cholesterol and inflammation, possible causes of inflammation are bad diet, exposure to toxins, smoking, sedentary lifestyle, stress and a family history of heart disease, people are searching for a natural alternative to reduce the risks of a heart attack or stroke.

This is where Bergamot or more specifically this fantastic award-winning natural Bergamot product HeartPower45™ can make your heart healthy by:

1. Lowering and managing bad cholesterol HeartPower45™ is a supplement derived from the Bergamot citrus plant, this powerful fruit juice extract is only available in this unique formula by Good health naturally.

We need cholesterol in small amount to build structures of cell membranes, make estrogen, adrenal hormones and testosterone, cholesterol also helps with metabolism and the production of vitamin d, however too much bad cholesterol causes plaque build-up and that’s where Bergamot HeartPower45™ and cholesterol work hand in hand.

2. Bergamot HeartPower45™ supports metabolism well being containing flavonoids that act as regulators for metabolic syndrome, for example metabolic syndrome is more often characterized by excessive weight.

Excessive weight can have a negative impact on cholesterol levels and puts pressure on the heart muscle, HeartPower45™ with Bergamot can improve the metabolic process and lower the risk of heart disease.

For those people concerned about the long term implications of taking statin drugs not to mention the side effects HeartPower45™ is a very affordable, safe, natural and effective solution to lowering cholesterol with Bergamot.

Does Bergamot really lower cholesterol instead of statins is based on scientific evidence that this wonderful natural compound has many health benefits without any side effects, however if you are deciding to try HeartPower45™ and take heart medications consult your doctor beforehand if he or she is familiar with the properties of Bergamot.

Cholesterol isn’t something to be afraid of, our bodies need it to survive in supporting brain function and helping our immune system to fight off Inflammation, we know that inflammation and oxidative stress causes cholesterol and other substances to harden and stick to artery walls in the form of plaque.

Statin therapy to lower cholesterol may do the job in the short term but more often than not statins are over prescribed and don’t necessarily save lives, taking a natural supplement for cholesterol like Bergamot can help to balance all cholesterol including HDL LDL and triglycerides meaning reducing the chance of a heart attack or stroke.

Recommended Bergamot natural supplement HeartPower45™



Side effects of statins in women

Side effects of statins in womenSide effects of statins in women

This post will go into detail on the side effects of statins in women because statins are prescribed frequently as the wonder heart drug with over 6 million people in the United Kingdom taking statins for high cholesterol and cardiovascular disease. However, a recent study has shown that side effects of statins in women that they experienced by could be worse than the benefits of the statin drug.

More women feel worse on statins

During the clinical trial more than 300 women were randomly given an average dose of a statin or a placebo as part of a bigger trial. When the results were collated it seems that stronger side effects were reported for those women taking simvastatin in the form of fatigue and muscle pain. One in ten reported feeling much worse while two out of five reported increased fatigue.

So why are side effects of statins greater in women?

Most people are under the impression that cholesterol comes from our diets, that is partly true but the majority of cholesterol is produced by our liver, statins are prescribed because they work to block enzymes that are that are involved in cholesterol production.

It’s thought that oestrogen synthesizes cholesterol but statins play a part in reducing its effectiveness, oestrogen is good for sleep one of the side effects of statins in women is a disruption to sleep patterns leading to tiredness.

Even more worrying the list of side effects of statins in women continues to grow and now includes headaches, upset tummy, insomnia, muscle aches, hair loss, memory problems and depression.

Clinical trials statins

Statin trials

The majority of statin trials have been done on middle aged men the findings can’t be used for women especially pre-menopausal women that may be at a lower risk of cardiovascular disease because of higher oestrogen levels and a healthier lifestyle, oestrogen increases HDL or good cholesterol and protects the heart.

Scientists did some research in Harvard medical school on eight major statin studies they concluded that there was little evidence that prescription statin drugs worked as a preventative measure for cardiovascular disease in women (Kendrick 2007) Nutrition and exercise are thought to be the best ways to reduce cholesterol prevent cardiovascular disease and reduce the risk of a heart attack or stroke.

Do you stop taking statins?

Is it a good idea to stop taking statins research would suggest not, so how do you combat the side effects of statins in women, especially the muscle pain and energy deficiency?

Have you heard about Coenzyme Q10; did you know that 90% of your energy is produced by this enzyme in the mitochondria especially in your heart muscle?

Coenzyme Q10 can be found in some of the foods that we eat for example fish and organ meat, CoQ10 is required by most of the cells in the body to produce energy.

Statins block Coenzyme Q10 production so does the ageing process one particular study showed that Coenzyme Q10 levels fell by as much as 50% inside the first 30 days of statin medication (2007 Littarru)

Coenzyme Q10 supplement

How can you offset the side effects of statins?

The recommended Coenzyme q10 supplement therapy is to take a highly bioactive form of ubiquibol to help with fatigue and support a reduction in statin medication.

Research points to a daily dose of up to 30 mg being safe to take and beneficial in supporting heart muscle side effects associated with statin drug use. (2007 Caso)


Side effects of statins in women are many, muscle pain and a loss of energy would seem to be the most widely reported by taking a Coenzyme Q10 food supplement can help to offset these side effects.


What does cholesterol do?

What does cholesterol do?

What does cholesterol do is a very good question because cholesterol is a waxy like substance that our bodies need to produce certain hormones, protect nerves and make cell tissue but too much cholesterol especially “bad” cholesterol can be detrimental to your health.

What does cholesterol do

Where does cholesterol come from?

In the normal way cholesterol is produced by your liver, we also get cholesterol from certain foods that we eat including meat, eggs and dairy products, cholesterol is thought of in terms of good cholesterol or bad cholesterol, so what’s the difference.?

Good and bad cholesterol

Good cholesterol or medically known as HDL or high density lipoprotein, this is the good guy because it takes cholesterol through absorption and sends it back to the liver.

On the other hand bad cholesterol medically known as LDL or low density lipoprotein makes up the majority of cholesterol in your body.

This is the had guy because too much LDL can put you at risk of a heart attack or stroke if it isn’t taken care of by dieting, medication or by using cholesterol lowering supplement.

Why you could be at risk

If your cholesterol total level is higher because of elevated HDL levels you won’t be at risk of a heart attack or stroke.

If your cholesterol total level is higher because of elevated LDL levels then you are more than likely to be at risk of a cardiovascular event, this is one of the answers to what does high cholesterol do.

Triglycerides are another part of the cholesterol equation, these are a kind of fat in your blood, eating more calories than your body needs can turn them into Triglycerides.

Changes in your diet and lifestyle can help to improve overall cholesterol levels, lower LDL and triglycerides.

What is ideal cholesterol?

All the research will point to the ideal cholesterol level being :

• Total cholesterol less than 200 (under 5 mmol/l in this part of the world)

• LDL less than 130 depending on heart disease risks, 3 mmol/l for healthy adults or 2 mmol/l for those at high risk

• HDL higher than 60 is ideal

• Triglycerides below 150 mgs per definite

What are the symptoms of high cholesterol?

One of the issues with high cholesterol is you could have it and may not know you have it, for example blood is circulated around your body through blood vessels problems arise when too much bad LDL cholesterol combines with other harmful proteins to form plaque.

It happens gradually over time the plaque grows and sticks to the walls of the arterial blood vessels, this causes a blockage that prevents blood flow to your heart and other major organs.

The second issue that could happen is that the plaque could break apart and form a blood clot that impedes the blood flow.

When an artery leading to the heart becomes clogged up or blocked it can lead to a heart attack, a blocked artery that leads to the brain can lead to a very serious stroke.

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How do you know if your cholesterol is high?

To be honest you may not know if you have high cholesterol unless you have a blood test done in your doctors surgery, or if you go to your optician he may see tell tale signs from your eye test that your cholesterol is high.

Quite a lot of people don’t find out that they have high cholesterol until a life threatening event happens, then it may be too late to do anything about it, this is one of the things related to what does high cholesterol do.

What are the causes of high cholesterol?

Your liver makes cholesterol and you get it from your food, certain foods high in fat can add to your total cholesterol level. A contributing factor to high Triglycerides may be a sedentary lifestyle or a lack of proper exercise, a good exercise strategy each week can work in your favour in terms of lowering your LDL levels.

On the other hand a lack of exercise or none at all can have a negative effect on your HDL levels in terms of lowering the good cholesterol which is something that you don’t need.

Family history plays a part in some cases research has proven that there is a link between family that have high cholesterol and heart disease.

Smoking increases your risk of high cholesterol because each time you inhale cigarette smoke your blood pressure and heart rate rise albeit temporarily, this puts more pressure on your heart and makes it pump faster increasing its work load.

Smoking damages your body in a number of ways;

• Increases inflammation

• Tars your lungs

• Increases clotting

• Makes your blood thicker

• Bone become weaker

• Weakens the immune system

• Lowers your HDL (good cholesterol)

Lipo proteins

What are lipoproteins?

Cholesterol is transported in your arteries by proteins, when HDL and LDL combine they are called lipoproteins, HDL and LDL are the two main types, high density lipoprotein brings cholesterol from the bodies cells and into the liver, it is referred to as good cholesterol because of this important job.

Low density lipoprotein LDL brings the cholesterol to the cells that require it, if the cells don’t need all of it a build up can occur in the artery walls, that is why it is referred to as bad cholesterol.

Recommended cholesterol levels

Doctors and scientists recommend an ideal total cholesterol level, this will vary and tend to be lower for those at a higher risk of heart disease, if you have high cholesterol there are other factors that will increase 6our risk, they include;

• Bad diet, particularly eating foods high in saturated fats

• Diabetes or blood pressure

• Bad family history

• Smoking causes arteries to narrow

• Familial hypercholesterolemia (causes high cholesterol)

Reasons to lower your cholesterol

All the scientific evidence points to high cholesterol as a marker for

• Atherosclerosis (narrowing of the arteries)

• Heart attack

• Stroke

• TIA (mini stroke)

• PAD or peripheral artery disease

Bad cholesterol can over time build up into plaque in the artery walls causing a restriction to the blood supply going to your heart and brain, it also raises the chances of a blood clot forming in the body.

Other risks to having high cholesterol is coronary heart disease, symptoms may include chest pain, arm pain during physical exercise or stress.

Healthy diet regular exercise

How do you reduce cholesterol levels?

The best place to start is to look at your diet, is it healthy and balanced or is it high in fatty foods, swap the fatty foods for wholegrain, fruit and vegetables, you can achieve a lot by having a balanced healthy diet.

Eat foods rich in omega 3 fatty acids like salmon, mackerel, walnuts, almonds and some eggs. Choose to eat healthier fats like low fat dairy, lean meat, chicken, nuts or avocados.

If you smoke please try to stop, smoking does contribute to heart disease and lung cancer, organize to go for a brisk walk for 30-45 minutes at least four times a week, walking will have a positive effect on your bad cholesterol levels.

Try to change your diet along with regular exercise first, if that doesn’t bring your cholesterol down to the recommended levels you may need go see your doctor to discuss cholesterol lowering medications like NSAIDs or statins.

Your doctor will recommend that you get your blood cholesterol levels done if you:

• Are overweight

• Your blood pressure is high

• You have family history of heart disease

• You have had a stroke or peripheral artery disease

• You have diabetes

• You are over 35 Male

• You are over 45 female

• You are over 20 and a risk for heart disease

• You are a teenager on certain medications or a strong family history

Can you live with high cholesterol?

Of course we now know what does cholesterol do and yes you can live with high cholesterol providing you follow the guidelines outlined on this post and you follow your doctors advice.

High cholesterol does mean that you are twice more likely to progress to heart disease, keep your cholesterol levels under control especially if heart disease runs in the family.

Even if you take statin drugs or cholesterol lowering supplements it’s important to incorporate a good healthy diet and regular exercise into your lowering cholesterol strategy.


I hope that you now know the answer to what does cholesterol do, if you are worried about your cholesterol levels go to your doctor for a blood lipid test to determine your total cholesterol levels, from you and your doctor can work out a plan to lower your cholesterol.

If you have chest pain feel stressed or very tired on a regular basis make it your business to visit a hospital or your doctor without delay, this action could save your life, don’t be a statistic follow up on any of the symptoms mentioned.

As always,

I wish you the best of health,



Reduce cholesterol quickly try this it works

High cholesterol image reduce cholesterol quickly
High cholesterol image

Reduce cholesterol quickly

How do you reduce cholesterol quickly, high cholesterol is a concern for millions of people worldwide because of the dangers associated with high levels of bad or LDL cholesterol

You may not even be aware that your cholesterol is high until it is too late and you find yourself with cardiovascular disease the primary cause of death amongst men and women throughout the world.

If you find that your cholesterol is too high and you are looking for ways to reduce cholesterol quickly this article will be of interest to you. You will find my top 10 tips to reduce cholesterol quickly.

Lifestyle changes

The causes of high cholesterol can be linked back to lifestyle, I mean what you eat, what you drink, what exercise do you get, what is your family history, how aware are you of the causes of high cholesterol.

It may be that by changing your lifestyle you can reduce cholesterol quickly if you are taking prescription statin drugs to lower cholesterol by changing your lifestyle at the same time you will help these medications to reduce cholesterol quickly.

What are the risks of high cholesterol

High cholesterol is a well researched and proven risk for heart disease, heart attacks and stroke, nsaid’s are commonly prescribed to lower cholesterol however if you prefer to make some lifestyle changes to reduce cholesterol quickly there are five ways that I recommend:

1. Eat foods that are healthy for your heart

Saturated fats are found in meat and full fat dairy products these are a real threat because they raise your total cholesterol by increasing LDL or the “bad” cholesterol, by cutting back on saturated fats you will lower the bad cholesterol LDL or low density lipoprotein.

2. Cut out trans fats to reduce cholesterol

Trans fats are found in biscuits, margarine, cakes and cookies, you will find these labelled on food products as partially hydrogenated vegetable oils, these have been banned by the FDA starting January 2021 because they raise overall cholesterol levels.

Fiber image reduce cholesterol quickly 3. Eat more soluble fibre

Soluble fibre is found in foods like oatmeal, oats, kidney beans, apples, pears and Brussel sprouts, by eating more foods like these you reduce how cholesterol absorbs into your bloodstream.
Dramatically Reduce Cholesterol & Triglyceride Levels

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4. Eat more food contains Omega 3 fatty acids

Foods that are rich in omega 3 fatty acids even though they won’t lower your cholesterol are good for your heart as well as your blood pressure, examples are walnuts, flaxseeds, herring, mackerel and salmon.

5. Whey protein supplement can reduce cholesterol quickly

A whey protein supplement has been shown in studies to lower both LDL cholesterol as well as total cholesterol it also lowers high blood pressure, whey protein is found in dairy products, it may help to reduce cholesterol quickly.

Exercise image reduce cholesterol quickly

6.Regular exercise

Did you know that regular exercise can help with cholesterol by raising the HDL or good cholesterol lipoproteins.

If you don’t normally exercise take it one step at a time try to exercise at least for 30 minutes up to 5 times a week.

If you walk don’t just walk at a slow pace walk fast enough to get your heart beating, if you go to a gym ask the gym instructor to design an exercise program that will suit your capabilities.

You could always try cycling or a sport that you like or buddy up with someone who likes to do the same things as you, these measures are worth it if you are serious and want to reduce cholesterol quickly.

7. Lose weight to reduce cholesterol

Those extra pounds don’t help with your cholesterol, eating food with a high sugar content on a regular basis adds inches to your waistline try to watch the sugar content keep it below 6%.

Exercise will help you to lose weight, try to include walking or running into your daily routine to reduce cholesterol quickly, take the stairs instead of the elevator, go for a walk at lunchtime and after dinner, trust me you will notice the difference, remember no pain, no gain if you want to reduce cholesterol quickly.


if you are a smoker you will benefit by giving up the cigarettes because your blood pressure will improve within the first week, your lungs will be clear and breathing will be easier, within 6 months you will reduce your chances of a heart attack by 50% compared to someone who keeps smoking.



Studies have shown that drinking alcohol to excess causes your blood pressure to rise, it increases your risk of heart disease by 40% and you run the risk if having a stroke.

A guideline for safe consumption of alcohol for a healthy adult would be one drink each day on average for women and two drinks on average each day for men aged 65 and younger.

Red wine has been touted as being good for your health and may help reduce cholesterol  quickly, however studies to prove this are thin on the ground.

So, best to stick to the average consumption, don’t forget alcohol contains sugar.
Dramatically Reduce Cholesterol & Triglyceride Levels

Are you currently on a statin or cholesoterol reduction drug?
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It will be difficult to reduce cholesterol quickly should you keep consuming excess alcohol.

10. Cut sugar out to reduce cholesterol

Sugar has been linked to elevated levels of triglycerides as well as cancer, always be checking the sugar content of everything that you eat, try to aim for a sugar content of 6% or less.

If lifestyle changes don’t work

With the best will in the world at times changes in your lifestyle just wont reduce cholesterol quickly or your cholesterol levels, your doctor will ask you to try medications to lower your cholesterol, this doesn’t mean that you should stop watching the food that you eat or stop exercising.

Incorporate the changes with the medication, it means that your prescription medication will be kept at a lower dose as you reduce cholesterol quickly.

Cholesterol supplements Cholesterol lowering supplements

If you feel that the side effects of statin drugs are just too much for you then why not consider a cholesterol lowering supplement.

A cholesterol lowering supplement may just be the answer to reduce cholesterol quickly.

A cholesterol lowering supplement is a natural alternative to statin drugs they have become quite popular over the last few years.

It’s understandable why people would want to try something natural to reduce cholesterol quickly, these products have much less side effects when compared to statin drugs.

The side effects of statin drugs are well documented, they range in symptoms from nausea, stomach pain, joint pain, aches and pains, dizziness.

How do you lower your cholesterol without medicine?

How do you lower your cholesterol without medicine?

How do you lower your cholesterol without medicine? That’s a very good question and I’m going to give you the answer because it is possible to reduce your cholesterol without taking any drugs, but it does require knowledge, patience and a willingness to lower your cholesterol without medicine.

There are ways to lower your cholesterol without medicine and they involve, diet, weight management, physical activity, quitting smoking, alcohol moderation and perhaps adding a cholesterol lowering supplement to your diet.

The alternative to lowering cholesterol is usually prescription medicine in the form of statin drugs, interestingly when you read reports about the side effects of statin drugs for example stomach upset, cramps, muscle pain and tiredness it isn’t surprising that people search answers to the question how do you lower cholesterol without medicine.

Is cholesterol good for us?

Believe it or not cholesterol is produced by our bodies almost 80% in fact is produced by your liver, why? Because cholesterol is needed to do many important functions in our bodies, did you know that cholesterol is responsible for making new cells in our bodies, why is this important?

As human tissue becomes damaged, we need to make more of it and that’s where cholesterol is so valuable, it’s a building block for human tissue, it also helps to produce sex hormones and assists in the production of bile in your liver.

Cholesterol is a waxy like substance produced in the liver, it’s something that our bodies can’t do without, cholesterol can also be gotten from the foods that you eat, foods like meat and dairy products, plants don’t contain cholesterol so apart from your body making most of what you need your only other source is dairy or meat.

Good v Bad Cholesterol

I’m sure you have often heard people talk about good and bad cholesterol, so what is the difference?  Obviously, we would like to have more of the good cholesterol than the bad cholesterol the good cholesterol is known as HDL or high-density lipoprotein and the bad cholesterol is LDL of low-density lipoprotein. Another type of bad cholesterol that you don’t hear a lot about is very low-density lipoprotein or VLDL.

Bad cholesterol

Let’s focus on the bad cholesterol because according to the American Heart Association bad cholesterol is dangerous for your heart health because it can lead to an accumulation of plaque build-up that sticks to the walls of your blood vessels. The danger is that the plaque build-up will slow the blood flow to your heart and may cause you to have a heart attack or if the blood flow to your brain is affected it could lead to a stroke.

Basically, what happens when the blood flow is impeded by the plaque some of the plaque may break off forming a blood clot, this is serious because the blood clot may carry to your heart or your brain with serious consequences.

I recently came across a new method of unlocking arteries.

Cholesterol numbers

It is recommended that those over the age of 20 plus should have their cholesterol checked at least once every 5  years,  men 45-65 every 1-2 years and women 55-65 every 1-2 years, the most important numbers to look for are your LDL low density lipoprotein it should be less than 100 milligrams per deciliter.

Triglycerides are another important measurement to watch out for your triglycerides should be 150 milligrams per deciliter or less.

Why do your numbers matter?

High cholesterol is the biggest factor in plaque build-up in the arteries, it must be kept under control especially if there is a history of heart disease in your family. I know this only too well, my cholesterol was very high in my mid-forties coupled with bad family history of heart disease death meant that I had a 95% blockage in my left ventricle artery, (that’s the main artery) when I had my heart attack.

I was extremely lucky to survive. Your cholesterol numbers do matter, if you decide to change what you eat, what you drink, how much exercise you get each week, and you look at stress reduction that’s all good.

However, if these measures don’t lower your cholesterol to a desirable safe level you may need to add a supplement to your diet as a natural alternative to cholesterol lowering medication.

Does diet affect cholesterol?

We know that our liver produces nearly all the cholesterol that our bodies need, the rest comes from the food that we eat, a diet containing too much saturated fat will tend to make your cholesterol rise. By reducing the amount of foods that contain saturated fat going into your body will help to lower your cholesterol. Some good examples of these foods are deep fried or processed foods, dairy products, baked goods, and some meats.

There are a lot of good foods that will help to lower your cholesterol available in your local supermarket.

Physical Activity

I know that after a hard day’s work when you get home and have you evening meal the last thing you feel like doing is going outside and doing some physical activity be it walking, running, cycling, or gym work, trust me by not being physically active you put yourself at risk of heart disease especially when you couple this to high cholesterol it is a ticking time bomb.

I recommend that you be physically active for at least 30- 45 minutes from Monday-Friday not only will you help with lowering your cholesterol especially your LDL, it will help to  raise your HDL or good cholesterol, don’t forget that 30-45 minutes of physical activity will have you feeling better both mentally and physically and you will lose weight.


The third thing we need to look at is weight, being overweight tends to be bad for your heart, it can also raise your cholesterol, by watching the saturated foods that you are eating and exercising regularly ( a brisk walk every day of the working week) will help you to lose weight.

The knock-on effect is positive because by losing weight you also give your body a chance to lower your bad cholesterol LDL, your triglyceride level and your total cholesterol. One other benefit of losing weight it helps to raise the good HDL cholesterol.


If you are a smoker then you have heard all the warnings about the dangers of cigarette smoke, not only is it bad for your lungs it is bad for your arteries. Did you know that cigarette smoking reduces the good cholesterol? Why does this matter? It matters because HDL cholesterol assists in removing LDL cholesterol (bad) from the arterial system so by smoking you are helping the LDL (bad) cholesterol to increase.

How do you reduce cholesterol without medication


Alcohol can be good for your cholesterol, in fact some studies on people who are moderate drinkers showed lower rates of heart disease, the studies also showed that they could have more longevity than those who don’t take a drink.

However too much alcohol consumption may in fact increase your triglycerides, and raise your blood pressure, alcohol has sugar in it so you could also put weight on by drinking too much alcohol.

Summary on how do you lower your cholesterol without medication

By taking these measures and applying them to your daily life you should be able to reduce your cholesterol in 1-3 months, at that point you will need to get your cholesterol checked by visiting your doctor or by using a home cholesterol kit. High cholesterol is not only dangerous, but it can also make you feel tired or short of breath because the blood flow to your heart could be impacted by a build-up of plaque in your arteries.

This is how you lower your cholesterol without medicine, follow these lifestyle changes

Watch your diet (especially saturated fats)

Get regular physical activity (minimum 30-45 minutes each week)

Lose weight (Watch what you eat and exercise)

Stop smoking

Drink alcohol in moderation (No more than 10 drinks per week for men and 6 for women)

What foods to lower cholesterol naturally?

What foods to lower cholesterol naturally?

High cholesterol is one of the major causes of heart disease, in fact more than 40% of the American population have high cholesterol, the figures show that 2.6 million people die each year in the USA from heart disease.

Too much cholesterol in the bloodstream causes a condition known as Atherosclerosis, this is a form of heart disease it happens when the arteries become narrow this has the effect of slowing down the blood flow going to the heart. LDL or bad cholesterol is responsible in the main for blockages in the arteries.

Knowing what causes high cholesterol and how to lower cholesterol naturally should be a high priority for those people. It’s a well-known fact that eating the wrong foods contributes to high cholesterol, by managing your diet you can control your cholesterol levels, so what foods to lower cholesterol naturally?

Baked potato: A baked potato is a great way to help lower your cholesterol, not only are potatoes delicious, versatile and nutritious but they also contain fiber (soluble and insoluble) a medium potato unskinned contains a little under 5 grams of fiber, the majority of the fiber is in the potato skin. 

Scientific studies show bile acids bind to the soluble fiber, these compounds help with digestion and lower cholesterol in the body.High fiber foods are generally good fro our health, they can also lower blood pressure and reduce inflammation in the body.Foods rich in fiber can also slow down the speed at which sugar is absorbed into our bodies stabilizing blood sugar levels after consuming food.

Oatmeal:  Oatmeal is made from hulled oat grains, it is a type of course flour that has been rolled, steel cut or milled, ground oats are known as white oats, steel oats are called Irish oatmeal, coarse oatmeal or pinhead oats.

An oatmeal breakfast is one way of reducing cholesterol because it has soluble fiber in it, soluble fiber lowered the bad cholesterol LDL, another benefit of soluble fiber it can reduce how cholesterol is absorbed into your blood. 


A serving of oatmeal breakfast cereal or oat bran will provide 3-4 grams of fiber, add a little fruit and increase the amount of soluble fiber to your diet.

 Barley: Barley is full of antioxidants and vitamins, it also contains beta-glucan an important fiber, important because it is good for your heart and it lowers cholesterol, beta-glucan is also found in oats, beta-glucan works to reduce cholesterol absorption and fats into your bloodstream.

Studies of barley have shown that by taking approximately 3-10 grams of beta-glucan per day may help to lower cholesterol by between 14-20 percent.

The same studies also showed that the bad cholesterol LDL was reduced between 3-24 percent, triglycerides were reduced by 6-16 percent.

Did it work for everyone in the study? No results will vary from individual to individual.

Avocado: Fatty acids boost your good cholesterol HDL and lower your bad cholesterol LDL, the Journal of the American Heart association published a study in 2015 that showed by eating 1 avocado each day whilst following a moderate fat diet plan corresponded with an amazing 13.5 mg/dl reduction in LDL or bad cholesterol.

There was a reduction in total cholesterol and triglycerides the study concluded. Avocado snack tip:


Watch your portion size because avocados per cup has 235 calories, try half an avocado with tomato, lettuce, onion in a wholegrain pita bread, add a tablespoon of your favorite hummus with a drop of lemon!


Apple: “An apple a day, keeps the doctor away”

Professor Bahram J. Arjmandi and his colleagues at the Department of Nutrition Florida State University conducted a 12 month trial involving women who consumed 75 grams of dried apples each day for 6 months, the results showed a 23% reduction in LDL cholesterol, at the end of the 12 month period it was noted that the women had lower levels of LDL (bad) cholesterol and lipid hydroperoxide. This was significant because lipid hydroperoxide causes damage to the body’s cells so a reduction there was welcome, the studies also showed a reduction in C-reactive protein which indicates less inflammation in the body. The researchers also reported that even though the women were taking on extra calories (240) eating the apples each day no weight gain was found, rather the opposite an average of 3.3 lbs was recorded. A dietitian Keri Gans, (American Heart Association) stated that they would have gotten the same results with fresh apples.

Banana: A lot of people eat bananas because they are a good fill me up, each banana contains 89 calories and are very low in fat with zero percent cholesterol.

 A banana contains 10% dietary fiber or 2.6 grams but it also contains 12 grams of sugar so eating too many wouldn’t be good for the waistline!



A banana may help in a small way to lower cholesterol as part of a balanced diet.

Tomato: According to a study eating tomatoes as part of a controlled diet will help to lower cholesterol, the study was done on 21 healthy people who were given 400 mg of tomato juice & 30 Milligrams of tomato sauce each day. 


Total cholesterol was reduced by 5.9 (SD 10) % and the bad cholesterol LDL was reduced by 12.9 (SD 17.0) %. 



The researchers concluded that a diet high in tomato products can protect our cardiovascular system by reducing LDL bad cholesterol in a significant way and increased the blood vessels resistance to oxidation.

Raspberry: All types of berries are good to add to your diet, the raspberry is full of nutrients, 8 grams of dietary fiber, 54% of your daily vitamin C needs and one cup full has just 64 calories.

 We know that a high soluble fiber diet can reduce LDL by 1% take anywhere between 1-2 grams each day of soluble fiber, one cup of raspberries is equal to one gram. 

Raspberries are a very good way to reduce cholesterol, 4.4 % sugars, and 28% of dietary fiber, they also contain Vitamin A, E, & C, Vitamin C is particularly helpful because it boosts your immune system, it helps to generate more nitric oxide, lowers triglycerides while preventing free radical damage.

Tuna: Tuna fish are an ideal way to lower your cholesterol three ounces of tuna (canned in water) contains 16.5 gms of protein, not even one gram of fat, and a tiny 31 mgs of cholesterol. Tuna fish is a good source of iron, vitamin b-6, B12, Niacin, there are no trans fats or hydrogenated oils, the fact that tuna is low in saturated fats makes it a food that you can consume knowing that you are getting your RDA of 11-22 percent of your Omega-3 fatty acids, these fatty acids are known to reduce heart disease. Tuna fish comes in oil and water, don’t worry about buying it in oil because it is low in saturated fats.

Cabbage Kale: Cabbage although not everybody’s favourite is an excellent food to add to your cholesterol lowering diet, it is part of the same family (Brassica) that includes kale, cauliflower and broccoli. Cabbage is bursting with vitamins and minerals and it boasts many health benefits, in fact one cup of cabbage contains;

Protein 1 gm,Vitamin K RDI 85%,Potassium RDI 4%,Vitamin B6 RDI 6%

Magnesium RDI 3%,Folate RDI 10%,Fibre 2 gms,Calcium RDI 4%

Vitamin C RDI 54%,Fiber 2 gms,Manganese RDI 7%

Cabbage is also high in fiber and it has polyphenols & sulphur compounds combined are powerful antioxidants. Cabbage has anthocyanins these anti-inflammatories protect the body against heart disease and free radical damage.

Sweet potato: Sweet potato is another food that can help with your cholesterol, rich in water soluble fiber and nutrition.

The fiber sticks to bile acids helping your body to excrete cholesterol. Sweet potato is the 6th largest food crop frown around the world, the skin may be red, purple, brown or white, the flesh may be purple, orange, yellow or white.


The sweet potato contains absolutely no fat or cholesterol whatsoever,12% dietary fibre and 4.2% fat, Vitamins A 283%, Vitamin C 4%, Calcium 3%, Iron 3%, Vitamin B6 10% and Magnesium 6%.

Soya bean:
The soya bean or soyabean is grown mainly in East Asia, it is a species of the legume and is used in a lot of food dishes. The soya bean is versatile it is used as soy milk, tofu and tofu skin is made from soyabeans, then you have soy sauce, natto and fermented bean paste.

Does it lower your cholesterol? Maybe, however by eating soya-based foods you may reduce your cholesterol slightly especially the LDL or bad cholesterol.


Soy based foods don’t have as much saturated fats, they do have good fats such as vitamins, minerals & fiber.

Fiber: Fiber works by attaching itself to the cholesterol particles stopping them from going into your bloodstream and travelling to the rest of your body.

There are two types of fiber soluble and insoluble, soluble fiber will only work to lower your LDL or bad cholesterol, in fact the benefits are small to negligible. It isn’t as effective in lowering your triglycerides and boosting your good cholesterol HDL.

The most recent studies on LDL cholesterol showed that by eating 30 gms per day of soluble fiber LDL cholesterol decreased by 18%. Soluble fiber is found in fruits, vegetables, legumes and whole grains.

Tofu: Tofu is gluten free and made from soybean curds, it is low in calories and is full of iron and calcium. Tofu has no cholesterol and is a good source of protein, it contains phytoestrogens (isoflavones) and may help to protect against osteoporosis, heart disease and some cancers. 

One block of tofu contains 177 calories, it may offer relief for menopause symptoms and lower LDL or bad cholesterol by consuming it instead of animal protein.

Tofu can be incorporated into your diet you will need to take at least 25 gms of tofu daily to influence your LDL cholesterol.It may not reduce the triglycerides or raise the good cholesterol HDL.

Pecan nut: Pecan nuts contain high amounts of unsaturated fats, this has the effect of lowering your LDL cholesterol, the FDA have recognized nuts like pecan as being heart healthy because of their ability to reduce the risk of heart disease.


Additionally, pecan nuts are high in fiber and phytosterols, both have been shown to lower LDL in studies. 

During the studies on healthy people with high cholesterol the daily amount given was 1.5- 2 ounces of pecans each day approximately a handful, rather than eat snack foods like chips or crackers why not try eating pecan nuts?

Walnuts: Walnuts are an attractive alternative to lower cholesterol according to research from Yale University. They conducted a study of 112 people whose age ranged from 25- 75 they were divided into two groups; both were given two ounces of walnuts each day along with whatever other food they fancied. 

Results were measured over a period of six months where cholesterol, blood pressure and blood sugar levels were measured. 


The results showed that by eating walnuts total and bad cholesterol levels fell significantly, even though walnuts contain sugar weight gain wasn’t an issue. The levels of blood pressure and blood sugar was not affected.

Lentils: According to the Daily Healthy New 2014 by eating lentils, beans and other legumes may help to cut down on bad LDL cholesterol while at the same time lowering your risk of a heart attack or stroke. 





In a study of 1,000 people where each was given a daily serving of three quarters of a cup of legumes (lentils, chickpeas, beans and peas) the results pointed to a reduction in low density protein LDL of 5%.

Salmon: Salmon is a fatty fish just like sardines, tuna, trout and mackerel, but don’t let that term put you off eating salmon, in fact fatty fish like salmon are full of Omega-3 fatty acids these are the good fats that help to lower cholesterol.

So fish should be in your weekly menu. How does it help? Omega 3 fatty acids lower triglycerides and LDL cholesterol by slowing down the plaque build-up in your blood vessels, they also reduce inflammation in the arteries. 


Research has shown that by getting the RDA of omega-3 fatty acids could reduce triglyceride levels by as much as 25 to 30 %, (The American Journal of Nutrition 1997)

Blueberries: We don’t have a lot of studies on blueberries and its effect on cholesterol however blueberries have a lot of healthy chemicals they may lower cholesterol. one study found that pterostilbene in blueberries which is a protein may reduce lipids in the blood like cholesterol lowering lipid medication. 

Blueberries also contain anthocyanin; this antioxidant has been proved in studies to lower LDL oxidation. 



Phytosterols are also present in blueberries, some small studies have shown phytosterols effective at reducing LDL levels.

Quinoa: Quinoa is a very popular choice when it comes to heart health, it’s not hard to see why, quinoa is complete protein, it can be consumed for breakfast, it gives you balance and fills you up, one up is equal to 15% protein. Quinoa also regulates your blood sugars by reducing the speed at which complex carbohydrates convert into sugar.

Quinoa is good for bone growth, it also contains 9 essential amino acids, necessary for the building of muscle tissue and metabolic enzymes. 

A 2010 study on rats with high cholesterol found that by feeding the rats quinoa following a high fructose diet to raise their cholesterol levels the cholesterol levels started to reverse and go back to normal levels.

Almonds: Let’s look at the scientific evidence of studies on almonds effect on blood lipids, there are many of these studies on people that have high cholesterol, the participants were given 20-168 grams of almonds per day to add to their diets or to replace some other protein in the diet. 


This works out to the about 1-6 handfuls of almonds per day, looking at the latest results the LDL levels were reduced by between 4 and 35 % a huge difference I agree, whereas total cholesterol levels were reduced by 3-25 %.


So, by eating more almonds will your cholesterol lower? the results are a bit mixed, so the jury is out on that one.

Olives: Olives are good for your heart and your cholesterol because of the antioxidant nutrients in the olives, these antioxidant nutrients slow the oxidation of cholesterol meaning less damage to the blood vessels and less chance of heart disease. 



Olives do have fat in them but it’s the healthy type or monounsaturated, monounsaturated fats have been found to lessen the risk of atherosclerosis and increase levels of good cholesterol.

Spinach: Spinach a leafy green has large amounts of lutein, lutein is a pigment in vegetables shown to keep cholesterol away from the arteries so eat more spinach! Spinach is another great source of cholesterol lowering fiber.

Most dark green vegetables are good for your heart, but spinach and kale have lutein and other cartenoids, these are known to decrease your risk of heart disease. They are full of antioxidants that get rid of the harmful free radicals and the damage that they cause.


Dark leafy vegetables lower cholesterol by binding to the bile acids making the body get rid of more cholesterol.

Grapes: According to a report presented at the National Meeting of the American Chemical Society grapes have been found to just as effective as cholesterol lowering drugs because of a compound called pterostilbene contained in the grape. 

This information was connected to a study on rat’s liver cells where the grapes compound pterostilbene had the same effect on LDL cholesterol as the popular cholesterol lowering drugs like Ciprofibrate, Loped and Tricor.

Grapes are very versatile, they are a fruit from the berry family,are grown from the flowering plant genus Vitus. Eating fresh grapes is so delicious, you can use them to make wine, juice, jam, raisins,vinegar,jelly, or just eat them with cheese.

Corn oil: Corn oil is a rich source of unsaturated fatty acids, corn oil is thought to lower LDL lipoprotein cholesterol, it doesn’t contain cholesterol and is 3 times more likely to lower cholesterol than for example olive oil, however it may increase inflammation in the arteries because it is associated with LDL oxidation.Corn oil is refined vegetable oil it is used for cooking, especially for deep fried food, ir is also used to make cosmetics. A 21 day study of the effects of corn oil on 54 mean and women showed that by giving each participant 4 tablespoons of corn and four tablespoons of olive oil. The results were amazing Corn oil reduced LDL cholesterol by 11%, olive oil wasn’t as good the reduction was only 3.5%. Total cholesterol decreased by 8.2% with corn oil and olive oil was 1.8%.

Pistachio nuts: The pistachio nut is part of the cashew nut family, it comes from a small tree growing in Central Asia and parts of the middle east, the tree produces pistachio nuts that are very popular as a snack food. Pistachio nuts contain Vitamin B1, Potassium, Phytosterols, Magnesium, Vitamin B6. Most of the studies on pistachio nuts showed that by eating roughly 2 handfuls per day can increase the levels of the good cholesterol or HDL, in some cases up to 15%.

There were no changes in the LDL or triglycerides.



Pistachio nuts are very tasty, fun to eat if you don’t mind cracking them open!




Pistachio contain several excellent nutrients, good for a healthy heart, weight loss and gut health.

 Cherries: Cherries contain Sodium 3 mg 0%, Potassium 173 mg 4%, total carbohydrate 12 grams 4%, Dietary fiber 3.6 grams 6%, Vitamin A 26%, Vitamin C 16%, Magnesium 2%. all cherries are a rich source of antioxidants plus other nutrients. Cherries contain the compound phytosterols this lowers cholesterol levels and boosts the immune system. 


Cherries are an anti-inflammatory and antioxidant, they contain fiber so by adding them to your diet you will receive almost 10% of the RDA of fiber. Cherries contain potassium, this is beneficial for to keep your heart and kidneys working effectively. Cherries contain melatonin which has been proven to help with sleep.

Pumpkin: Did you know that by including pumpkin in your weekly diet you can:

Lower your bad LDL cholesterol

Prevent heart disease

Improve your eyesight and immune system

Improve your fiber intake

Pumpkin seeds contain plant sterols good for lowering cholesterol, a pumpkin contains Vitamin A one cup will give you the recommended daily allowance of vitamin A necessary for good eyesight and you’re a good immune system, a pumpkin contains potassium and antioxidants necessary for heart disease prevention.

Dark chocolate: Believe it or not dark chocolate is good for your heart, but only in a small amount, some studies have shown that flavonoid rich cocoa (contained in chocolate) actually lowered LDL cholesterol moreover it raided the good HDL cholesterol, on the downside be careful not to eat too much chocolate as it is high in calories.



Dark chocolate comes from the seed of the cocoa tree,it is an excellent source of antioxidants.Studies on dark chocolate and I’m not talking about the stuff that you can buy in a shop (that is full of sugar) can lower your risk of heart disease and improve your health.


Pomegranate: The pomegranate is a sun loving deciduous tree shrub from the Lyrhraceae family, it grows 5-10 metres in height and bears fruit from September-February in the Northern Hemisphere and from March-May in the Southern Hemisphere. But can the pomegranate lower cholesterol? 


Studies are hard to find but the ones that I did find seem to suggest that drinking pomegranate juice may lower cholesterol, pomegranate juice contains antioxidants, the best of these are the polyphenols, these are thought to reduce LDL or low density protein.

Plums: Dried plums just like dried prunes can lower cholesterol levels in a natural way, the soluble fiber in both help with LDL bad cholesterol reduction by effecting the absorption of cholesterol from your diet.




It does this by binding the bile acids and removing them from the body, these acids are made by your liver from the cholesterol. When these bile acids are gone from the body your liver must produce more of them from the cholesterol. In this way cholesterol is reduced.

Final thought on what foods to lower cholesterol naturally.

It is important to get enough fiber into your diet, so from that point of view eat foods that you like containing fiber, antioxidants and phytosterols are also important so make sure you eat foods that contain these. Cabbage, cherries and pistachio nuts are good choices, part of your weekly food intake should include an exercise program exercise is the key to keeping weight down and to feeling healthy.