How to Lower Your Cholesterol Naturally

Want to learn how to lower your cholesterol levels? This article will show you 6 different ways in which you can lower your cholesterol levels. Cholesterol, despite popular belief, is not all negative. Cholesterol is actually extremely important for optimal health and has many very important functions in the body. To learn all about cholesterol and what cholesterol’s actual function in the body is, read the article “what is cholesterol?”

Lifestyle changes to help you lower your “bad” cholesterol (LDL cholesterol) and raise your “good” cholesterol (HDL cholesterol):

1. Decrease the saturated and trans fats (bad fats) in your diet to help lower you bad cholesterol (LDL cholesterol)
◦ Saturated fats are found in red meat and full-fat dairy products, such as whole milk, ice cream, cheese, and butter
◦ Trans fats are found in fast foods, fried foods, and some packaged snack foods and baked products, such as cookies, cakes, and chips

2. Increase the amount of fiber in your diet to decrease your bad cholesterol (LDL cholesterol) and increase your good cholesterol (HDL cholesterol)
◦ Fiber is found in fruits, vegetables, beans, nuts, seeds, oats, and whole grain foods, such as whole wheat bread, brown rice, whole wheat pasta, and quinoa

3. Increase your physical activity to increase your HDL cholesterol
◦ participating in activities that increase your heart rate, such as walking, jogging, biking, hiking, and dancing, can help increase your “good” cholesterol levels; utilize physical activity and be the healthiest person you can be.

4. Lose weight to increase your HDL cholesterol and lower your LDL cholesterol
◦ If you are overweight, losing weight can help to decrease your “bad” cholesterol and increase your “good” cholesterol.

5. Increase the amount of healthy/good fats (omega-3 fatty acids, monounsaturated fats, and polyunsaturated fats) in your diet
◦ Omega-3 fatty acids are found in salmon, mackerel, tuna, sardines, lake trout, flaxseed, and walnuts
◦ Monounsaturated and polyunsaturated fats are found in olive oil, canola oil, avocado, nuts, seeds, and nut butters

6. Stop smoking
◦ if you currently smoke, quitting smoking can help to raise your “good” cholesterol. Smoking is known to have a negative effect on HDL cholesterol levels so by quitting smoking, you will improve your cholesterol levels.

If you have any questions regarding these health tips to help you lower your “bad” ldl cholesterol and raise your “good” hdl cholesterol, do not hesitate to ask. Either leave a comment in the “comment box” or email us at phenom.fitness.and.health@gmail.com.

Put It into Practice: 3 Impactful Takeaways to Implement

• Make lifestyle changes: Consider making lifestyle changes to help lower your “bad” cholesterol (LDL) and raise your “good” cholesterol (HDL). This includes decreasing the amount of saturated and trans fats in your diet, increasing the amount of fiber and healthy fats, increasing physical activity, losing weight, and quitting smoking.
• Adjust your diet: Make dietary changes by decreasing the amount of saturated fats found in red meat and full-fat dairy products, and trans fats found in fast foods, fried foods, and some packaged snack foods. Increase the amount of fiber found in fruits, vegetables, beans, nuts, seeds, oats, and whole grain foods as well as healthy fats such as omega-3 fatty acids found in salmon, mackerel, tuna, sardines, lake trout, flaxseed, and walnuts; monounsaturated and polyunsaturated fats found in olive oil, canola oil, avocado, nuts, seeds, and nut butters.
• Increase physical activity: Increase your physical activity by participating in activities that increase your heart rate such as walking, jogging, biking, hiking, and dancing. This can help increase your “good” cholesterol levels.