What’s the best way to lower cholesterol

Exercise to lower cholesterol what's the best way to lower cholesterol
Photo by Lindsay Henwood on Unsplash

What’s the best way to lower cholesterol

Many people ask what’s the best way to lower cholesterol, high cholesterol can be dangerous especially in relation to heart disease.

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 to lower cholesterol, 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, LDL and your triglycerides levels, these three measurements are added together to get your total cholesterol. 

Cholesterol levels chartCholesterol chart what's the best way to lower cholesterol

As I stated earlier unless you have a health issue your LDL level should be less than 100 mg/dl however if you have a history of heart disease this level would be more concerning, so you need to know what’s the best way to lower cholesterol.

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.

As you can see from 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 it 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.

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, 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.

By learning what’s the best way to lower cholesterol you may be able to reduce the dangers associated with high LDL and prevent a heart attack or stroke.

Causes cholesterol image what's the best way to lower cholesterol
Fatty meat

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 lipoprotein levels.
  • Other foods like red meat or full fat dairy products can elevate your LDLs.
  • Overweight or obese: You need to be 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
  • Diabetes: Somebody with diabetes will have higher blood sugar readings that increase LDL 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.

Good cholesterol v bad cholesterol

It is thought that HDL “good” cholesterol keeps LDL “bad” cholesterol under control, we know that LDL ( low density lipoprotein) is responsible for plaque build-up on the artery walls leading to a greater risk of a heart attack or stroke.

What’s the best way to lower cholesterol to keep or reduce our levels of LDL and keep our hearts in the best shape possible?

Simple steps to lower your cholesterol naturally 

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 LDL levels

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 LDL 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 LDL 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  LDL and elevating HDL.

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.

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 what’s the best way to lower cholesterol, it does take effort to lower the LDL or lipoprotein.

Lowering 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 levels.

21. Essential oils are an alternative method to reduce LDL and 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 what’s the best way to lower cholesterol, the healthy options to reduce your LDL 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 or LDL.

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)

Food planning

This new regime you’ve learned 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 LDL down and reduce your risk of a heart attack or stroke.

Cholesterol lowering supplements  for example like Dr Sam Robbins Cholestrol Optimizer can also help or the essential oils could be an option for you in tandem with some of the food recommendations.