How can you lower your cholesterol naturally without medications?
This article will examine various methods of lowering cholesterol naturally without medication. Many people find that lowering cholesterol without medication is a better alternative than prescription medications, which may have side effects. You can significantly reduce your cholesterol through lifestyle adjustments, diet changes and physical activity. Learn more about the research -backed strategies that can help you lower your cholesterol.
How to Lower Cholesterol Naturally
The body requires cholesterol in small amounts to perform vital functions, such as producing vitamin D and hormones. But too much, and especially LDL cholesterol (bad cholesterol), can cause health problems, including heart disease. The Centers for Disease Control and Prevention estimates that nearly 93 millions adults in the United States have high levels of cholesterol. Although medications may help lower cholesterol levels, there are also potential side effects, such as increased blood sugar, muscle pain and liver damage. Finding natural methods to reduce cholesterol is important for your overall health.
Important Points for Getting Started
Consult a health professional before starting any diet or fitness plan. You can get personalized advice from them based on the specific needs of your health and cholesterol level. Each person has a different body that responds to changes in diet. What works for someone else may not be effective for you. Mayo Clinic reported that some people's cholesterol levels may drop dramatically after a few simple dietary adjustments, while other may require a more aggressive strategy.
How to lower cholesterol naturally without medication
- Consume heart-healthy food: Omega-3 rich foods like mackerel, salmon and albacore can lower cholesterol. According to a study in the American Journal of Clinical Nutrition, omega-3 fatty acid consumption can reduce LDL cholesterol.
- Exercise Regular exercise can raise the high-density cholesterol (HDL), or "good cholesterol", while decreasing the low-density cholesterol (LDL), which is the "bad cholesterol". Mayo Clinic recommends at least 30 minutes daily of physical activity.
- Keep a healthy body weight. Weight loss is a significant factor in lowering cholesterol. A small loss of weight can reduce cholesterol.
- Reduce alcohol consumption: Alcohol in moderate amounts or even not drinking alcohol at all, can lower cholesterol. According to the American Heart Association, men shouldn't drink more than 2 alcoholic beverages per day while women are advised not to exceed 1.
- Stop smoking. Giving up smoking will improve your HDL level of cholesterol and reduce your heart disease risk.
- Consume more soluble fibre: Oatmeal, kidney beans and sprouts are rich in soluble fibre, which can help reduce cholesterol absorption into the bloodstream.
Other Tips
Yoga, meditation and deep breathing techniques can help manage cholesterol. Stress can increase cholesterol by causing people to adopt unhealthy behaviors like smoking, drinking alcohol and eating fattening foods. Regular checkups are also important, as is monitoring your cholesterol level.
Conclusion
It's clear that you can lower your cholesterol naturally without taking medication. You can improve your overall health and cholesterol level by making lifestyle changes. Consistency is the key. Always seek medical advice before beginning any diet or fitness plan.
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