If you’re wanting to keep your cholesterol in check, and don’t want to get on prescription medication, there are many home remedies to reduce cholesterol naturally. Before we get in to those, let’s look at what cholesterol is and why it’s important!
All About Cholesterol
Cholesterol is a waxy, fatty substance that is part of the cells in your body. Your body uses cholesterol to make hormones, vitamin D, and other substances. However, your body produces all the cholesterol it needs all by itself. Let’s break down what cholesterol means!
Medline Plus explains the different types of cholesterol.
- Total cholesterol – a measure of the total amount of cholesterol in your blood. It includes both low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.
- LDL (bad) cholesterol – the main source of cholesterol buildup and blockage in the arteries
- HDL (good) cholesterol – HDL helps remove cholesterol from your arteries
- Non-HDL – this number is your total cholesterol minus your HDL. Your non-HDL includes LDL and other types of cholesterol such as VLDL (very-low-density lipoprotein).
- Triglycerides – another form of fat in your blood that can raise your risk for heart disease, especially in women
How to Reduce Cholesterol Naturally: Home Remedies
Increase Your Physical Activity
Exercising is one of the very best ways that you can reduce your cholesterol naturally. It’s super effective and completely FREE! You don’t need to go to the gym or use any crazy fancy fitness equipment
Mayo Clinic reports, “Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.”
Eat a Healthy Diet
Harvard health writes about what you should eat to maintain a low cholesterol diet. The article says, “A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds.”
Reduce saturated fats, eliminate trans fats, and increase omegas, fiber, and whey protein as well to have a balanced diet!
The article lists these 11 foods as LDL cholesterol lowering foods:
- Oats
- Barley and other whole grains
- Beans
- Eggplant and okra
- Nuts
- Vegetable oils
- Apples, grapes, strawberries, citrus fruits
- Foods fortified with sterols and stanols
- Soy
- Fatty fish
- Fiber supplements
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