How to Lower Cholesterol Naturally with These Simple, Medicine-Free Hacks

Changes in lifestyle that can lower cholesterol naturally should be really easy to make and could save one from being dependent on medicine. Some of the best hacks backed by science are: 

Increase Fiber: Soluble and highly soluble fiber found in oats, beans, lentils, apples, berries, and carrots can potentially stick to a thin membrane that can reduce cholesterol absorption from your intestinal tract. 

Change your Fats: Your saturated fats (bad fats) are from butter, red meat, and full fat dairy products. Polyunsaturated fats (good fats) from olive oils, canola oils, and omega 3 fats from walnuts, chia seeds and flax seeds are healthy fats. 

Plants sterols and stanols: Plant sterols found in plants that are fortified foods, supplements, etc., can use sterols and lower your LDL cholesterol (the “bad” cholesterol) substantially. 

Exercise: try to get some activity every day for 30 minutes with moderate exercise (brisk walking, biking, swimming, etc.) for improvement in HDL (the “good” cholesterol). 

Limit Foods high in Cholesterol: Foods that are high in dietary cholesterol results from egg yolks, organ meats and shellfish.

Obtain a healthy weight and/or maintain a healthy weight: Just losing a kilo or two can improve cholesterol levels and decrease your risk of heart disease.

No trans fats and processed food: This is about not eating a moderate amount of partially hydrogenated oils (often found in processed foods), where trans fats can be avoided eating the right foods.

Eat more omega 3 foods: Fatty fish (salmon), flax seeds, walnuts, some other nuts, etc. will increase omega 3s (and will improve blood triglycerides and cardiovascular health).

Stop smoking and be moderate with alcohol: Stopping smoking will improve cholesterol levels and improve overall health.

Step by step changes to your diet and lifestyle will have a positive impact on cholesterol levels and support a healthy heart—naturally and safely.

This content is for informational purposes only and is not a substitute for professional medical advice. If you have high cholesterol or heart-related health concerns, consult a qualified healthcare provider before making major dietary or lifestyle changes.