Medical Review by Heidi Moawad MD
Summary:
- Modify your diet to reduce cholesterol by avoiding saturated and trans fats and increasing your intake of fruits, vegetables, and whole grains to balance LDL and HDL levels.
- Engage in regular physical activities such as brisk walking for 30 minutes a day to help increase HDL cholesterol and decrease LDL cholesterol.
- Maintain a healthy weight and quit smoking to improve arterial health and reduce cholesterol-induced risks.
- Certain supplements and mind-body practices like yoga may also assist with cholesterol management.
- Always consult with healthcare professionals to find the safest and most effective ways of managing cholesterol.
A simple & natural approach to managing your cholesterol
High cholesterol leads to an increased risk of numerous health problems, but many people wonder if it’s possible to manage your cholesterol without resorting to medication. Fortunately, there are numerous natural ways to keep cholesterol levels under control.
Here at Lemonaid Health, we have compiled a list of all-natural ways to keep cholesterol down. Join us as we explore each of these and show you how you can use them to support your heart health.
Dietary changes
Making changes to what you eat can significantly lower cholesterol levels. In general, avoid saturated and trans fats in favor of foods with high levels of dietary fiber—which helps reduce the absorption of cholesterol in your bloodstream.
See also:
- 10 High Cholesterol Foods to Avoid
- 10 Foods that Are Good for Managing Cholesterol
Tips for a heart-healthy diet:
- Eat less saturated fat; Minimize your intake of red meat and full-fat dairy products, which have high levels of saturated fats.
- Cut down on sodium (salt); pay attention to the Nutrition Label and purchase food that says “low sodium” or “no salt added”.
- Get more fiber; Eat more fruits, vegetables and whole grains.
These changes can decrease the risk for heart disease and other health issues.
Physical activity
Regular physical activity can also help raise HDL cholesterol and offset the buildup of LDL cholesterol. Just 30 minutes of moderate-intensity exercise a day, such as brisk walking, is enough to impact cholesterol levels in a meaningful way for many people.
Activity tips
- Take the stairs instead of the elevator when possible.
- Park further away from store entrances and walk the distance during errands.
- Opt to ride a bike to work instead of driving.
- Take up active hobbies such as gardening.
Weight management
Excess weight also negatively impacts cholesterol levels in many people. Achieving and maintaining a healthy weight can help reverse these effects.
Tips for maintaining a healthier weight
- Focus on sustainable eating habits and regular physical activities that you enjoy.
- Use a fitness tracker or digital journal to track and record diet and exercise habits.
- Consider consulting a dietitian to develop a balanced, calorie-appropriate eating plan.
Quit smoking
Smoking deteriorates the arterial walls, making them more susceptible to plaque accumulation, which can worsen cholesterol levels and increase heart attack risk.
Resources to help quit smoking
Many resources are available, from nicotine replacement therapies to support groups and behavioral therapy. Here are a few you may want to consider trying:
- Nicotine Replacement Therapy (NRT): Products like gum, patches, lozenges, inhalers, or nasal sprays which help reduce withdrawal symptoms and smoking urges.
- Support Groups and Counseling: Local support groups or therapy sessions that focus on behavioral change can be effective in providing support and strategies needed to quit smoking.
- Smokefree.gov: Provides tools, tips, and support to help smokers quit. Includes a step-by-step quit guide, talking to an expert, and mobile apps.
- National Cancer Institute’s Quitline: A free telephone service to speak directly with a counselor for support and advice at 1-877-44U-QUIT (1-877-448-7848).
- American Lung Association’s Freedom From Smoking®: Offers a variety of resources including an online program, group clinics, and a helpline (1-800-LUNGUSA).
Moderation in alcohol consumption
Alcohol has a complex relationship with cholesterol. Some research suggests that mild or moderate alcohol consumption might help increase HDL cholesterol, but excessive drinking can easily lead to serious health problems.
Guidelines for drinking in moderation
- If you choose to drink, do so in moderation.
- The CDC recommends no more than one drink a day for women and two for men.
Use of supplements
Some supplements can help lower blood cholesterol levels. However, the efficacy of these varies, since there are so many different options available.
Some of the more common supplements used for cholesterol control include:
- Omega-3 fatty acids
- Psyllium husk
- Niacin
- Plant sterols
A note on supplement safety
Always discuss with a healthcare provider before starting any new supplement, especially if you are taking other medications. Consulting with one of our US-based medical practitioners at Lemonaid Health is an excellent way to determine which supplements (if any) may be appropriate for you as a potential method of lowering your cholesterol.
Mind-body practices
Psychological stress may influence cholesterol levels as well. This can occur indirectly, through unhealthy coping behaviors, such as overeating high-fat foods. Avoiding stress or finding healthy ways to manage it can reduce the urge to indulge in unhealthy snacks or meals, contributing to lower cholesterol levels over time.
Relaxation techniques
- Yoga
- Meditation
- Tai chi
Herbal remedies
Certain herbs may have cholesterol-lowering properties, although the evidence supporting their use is varied. These include artichoke extract, fenugreek, red yeast rice, and guggul.
Always consult with a healthcare provider before trying new herbal remedies to ensure that they will not interact with other medications and lower the risk of unwanted side effects.
Effective cholesterol control with Lemonaid Health
Cholesterol remains a challenge for many Americans—and with all of the different potential approaches to managing your cholesterol, it’s important to make informed choices. What you’ve learned above can help you start planning your approach to cholesterol management, and remember to seek advice from qualified medical professionals before taking medication or making major changes to your lifestyle. Our team at Lemonaid Health is ready to help.
