10 Natural Ways to Lower Your Cholesterol Levels Get High Cholesterol Treatment Program Here :
Cholesterol is made in your liver and has many important functions. For example, it helps keep the walls of your cells flexible and is needed to make several hormones.
However, like anything in the body, too much cholesterol or cholesterol in the wrong places creates problems.
Like fat, cholesterol does not dissolve in water. Instead, its transport in the body depends on molecules called lipoproteins, which carry cholesterol, fat and fat-soluble vitamins in the blood.
This video will review 10 natural ways to increase the “good” HDL cholesterol and lower the “bad” LDL cholesterol.
1. Focus on Monounsaturated Fats
2. Use Polyunsaturated Fats, Especially Omega-3s
3. Avoid Trans Fats
4. Eat Soluble Fiber
5. Exercise
6. Lose Weight
7. Don’t Smoke
8. Use Alcohol in Moderation
9. Consider Plant Sterols and Stanols
10. Try Supplements
There is strong evidence that fish oil and soluble fiber improve cholesterol and promote heart health. Another supplement, coenzyme Q10, is showing promise in improving cholesterol, although its long-term benefits are not yet known.
Fish Oil
Fish oil is rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Psyllium
Psyllium is a form of soluble fiber available as a supplement.
A four-week study of 33 adults found that cookies enriched with 8 grams of psyllium reduced total cholesterol and LDL cholesterol by nearly 10%
Coenzyme Q10
Coenzyme Q10 is a food chemical that helps cells produce energy. It is similar to a vitamin, except that the body can produce its own Q10, preventing deficiency.
Even if there is no deficiency, extra Q10 in the form of supplements may have benefits in some situations.
The Bottom Line
Cholesterol has important functions in the body, but can cause clogged arteries and heart disease when it gets out of control.
Low-density lipoprotein (LDL) is prone to free radical damage and contributes most to heart disease. In contrast, high-density lipoprotein (HDL) protects against heart disease by carrying cholesterol away from vessel walls and back to the liver.
If your cholesterol is out of balance, lifestyle interventions are the first line of treatment.
Unsaturated fats, soluble fiber and plant sterols and stanols can increase good HDL and decrease bad LDL. Exercise and weight loss can also help.
Eating trans fats and smoking is harmful and should be avoided.
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