Lowering your cholesterol and avoiding high blood pressure is an important part of a healthy lifestyle. Most people discover their LDL cholesterol (Low Density Lipoprotein) to HDL cholesterol (High Density Lipoprotein) ratios when applying for health insurance or medical insurance. But lowering your cholesterol with a prescription from your doctor is not always the best way. Try the below natural methods for lowering your cholesterol and living a healthier lifestyle.
1. Regular Exercise – With regular exercise you can help your body to reduce stress, lose weight, increase metabolism, burn more calories, and more. Steady and regular exercise has been found to help lower cholesterol and reduce triglyceride levels. With regular exercise you can lower your body mass index and achieve a healthy weight. This helps you to reduce your risk for heart disease and diabetes.
2. Cut Out Trans Fats – Trans fats are found mostly in fried foods, pastries, cookies, and other similar foods. Avoiding these types of foods limits your calories, fat intake, and helps lower your cholesterol. The American Heart Association`s Nutrition Committee recommends limiting trans fat to one percent of your daily calorie intake.
3. Remove Stress From Your Life – Stress and anxiety cause chemicals to be released into your body, raise your blood pressure, and reduce blood flow to your heart. Avoid stressful situations and use techniques such as breathing exercises, yoga, meditation, and other similar techniques. This helps your body to deal with stress and minimize the effects on your body.
4. Lose Weight – Being Overweight changes your metabolism and the way your body deals with fat and cholesterol. Losing weight in a slow and steady manner improves your health and lowers your cholesterol. Natural dieting results in consistent weight loss and reduces your risk of diabetes and high blood pressure.
5. Emphasize Healthy Social Relationships – Focus on stress-free, fun and relaxing family and friendship activities. These should fit with a healthy lifestyle and steer away from unhealthy and stressful social behaviors including arguments, drinking, inactivity, and overeating.
6. Get a Pet – Many studies including have shown that caring for a pet reduces stress. A 10 year study performed at the Stroke Research Center at the University of Minnesota found that owning a pet lowers blood pressure, lowers cholesterol, helps with depression, and reduces risks of dying from a heart attack or other diseases.
7. Avoid Red Meat, Eggs, & Whole Milk – Red meats, whole milk, and egg yolks are concentrated cholesterol foods. They should be avoided and replaced with some of the healthier foods that are low in cholesterol. Some examples can be found below.
8. Omega-3 Fatty Acids – Stock up on foods containing Omega 3 fatty acids. Omega 3 fatty acids raise HDL and lower LDL cholesterol levels. Some good sources include salmon and herring fish, walnuts and almonds, dried cloves, and flaxseed oil. Many of these foods also contain antioxidants and vitamins.
9. Try Oat Bran & Brown Rice Bran – Both oat bran and brown rice bran contain high levels of soluble fiber. Soluble Fiber binds fats and absorbs cholesterol.
10. Blueberries, Garlic, & Apples – These three foods are tasty and can be easily combined with many other foods in home-made recipes. Garlic and Blueberries lower blood pressure and cholesterol. The fiber pectin in apples decrease the amount of cholesterol produced in the liver. Using these ingredients in your meals can make a healthy impact on your cholesterol.
- Combat hypertension with exercise and a healthy diet: 6 Natural ways to lower blood pressure
- High blood pressure and depression are tied to your gut health, research says
- Increasing blood pressure meds for elderly patients increases risk of readmission due to falls and kidney injury
- Consume superfoods rich in magnesium to lower your blood pressure naturally