It’s important to maintain a normal blood cholesterol to reduce your risk of heart disease, and there are several ways to lower it naturally without the need for statins or medications. Regular exercise and a healthy diet can prevent your cholesterol levels from getting too high in the first place, but if your cholesterol is already high you should consider some of the following techniques to lower it.
Avoid unhealthy fats
Unhealthy fats and saturated fat from some sources are associated with higher cholesterol levels. In particular, fat from processed foods and junk foods can increase your blood cholesterol levels and your risk of heart disease. Keep in mind that every type of saturated fat is not the same. The saturated fat that you can find in many natural sources like avocado, nuts, olive and coconut oil is actually beneficial for your cardiovascular system and may lower your cholesterol levels and risk of heart disease Meanwhile, the saturated fat in junk foods and trans fats are associated with higher cholesterol levels and a higher risk of heart disease.
Lose as much weight as possible to lower your risk of heart disease
Losing weight through both dieting and exercise can lower your risk of heart disease and your cholesterol levels. Losing at least 10 percent of your body weight can result in a significant decline in cholesterol. Your body produces more “bad” LDL cholesterol when you have a higher percentage of body fat. The excess body fat makes it difficult for you to metabolize LDL, and as a result it can build up over time when you have excess weight.
Eat more fiber to lower your risk of heart disease
Fiber can reduce the amount of cholesterol that your body absorbs. Although there is no significant link between dietary cholesterol and your blood cholesterol, fiber rich foods are associated with a lower risk of heart disease and a lower overall cholesterol level. Soluble fiber keeps bad LDL cholesterol from building up. Increasing the amount of fiber that you get in your diet through fruits, vegetables, and whole grains can translate into far lower cholesterol levels and a lower risk of heart disease.