How To Lower Your Cholesterol Without Medication?
Is your lipid profile showing elevated levels of LDL (bad) cholesterol? Do you wish to boost your HDL (good) cholesterol and reduce LDL cholesterol naturally without resorting to medications? If you nodded along affirmatively, opting for the best diet for cholesterol can help you manage your cholesterol effectively. Headache, muscle pain, dizziness, feeling tired, digestive issues, and sleep problems are some of the common side effects of medications for lowering cholesterol. Fortunately, making modifications to your diet and lifestyle habits can go a long way in reducing your cholesterol naturally and without any adverse effects. Regular healthy dietary habits can help you manage cholesterol levels without the need for medications. So, you might be wondering how diet can help you manage cholesterol without medications, aren’t you? Read on to discover what role food consumption has in cholesterol management and how you can keep your cholesterol in check with diet tips for high cholesterol.
What is Cholesterol and How Does Diet Affect It?
Cholesterol is a waxy substance present in your blood. It plays a crucial role in managing cell function and is a structural component of cell membranes. Also, cholesterol serves as an integral element for synthesizing various steroid hormones, bile acids, and vitamin D. Our liver produces cholesterol in very small quantities for enabling our body to perform all these essential functions smoothly. However, your body develops high levels of bad cholesterol through the food you eat. Unhealthy foods, such as deep-fried foods and foods containing trans fats and saturated fats, contribute to elevated levels of LDL cholesterol, which is the leading factor responsible for the development of cardiovascular diseases. So, the natural cholesterol that your liver produces is not a concern, but the cholesterol that your body gets from the food you relish is the root cause of the unhealthy high cholesterol levels. By modifying your diet, you can keep your cholesterol in check without any medicines. Here are some simple yet effective dietary and lifestyle modifications to reduce your cholesterol naturally.
10 Simple Diet & Lifestyle Tips to Lower Your Cholesterol Without Medications:
Weed Out Unhealthy Fats:
Our body produces saturated fats naturally when it breaks down simple carbohydrates and sugars. As the body already produces enough saturated fats, eating red meat or full-fat dairy products can increase your LDL cholesterol. So, you should avoid eating these foods when trying to manage cholesterol. Also, trans fats are quite unhealthy, as they can raise your bad cholesterol, lower your good cholesterol, and put you at risk of developing heart ailments. So, avoid eating frozen foods, margarine, fried foods, and any foods that have partially hydrogenated vegetable oil.
Cut Back on Added Sugar:
Relishing sugary foods and drinks makes your liver produce more LDL (bad) cholesterol and reduces HDL (good) cholesterol levels in your body. Excessive intake of sugar can also increase your triglycerides which is detrimental to your cardiovascular health. So, to lower your bad cholesterol, make sure that your diet chart for high cholesterol (good cholesterol) does not contain sugary foods and beverages. Substitute sugary foods with naturally sweet options. You may use fresh fruit purees and dates in place of sugar-rich food options.
Have Enough Omega-3 Fatty Acids:
Omega-3 fatty acids play an active role in improving your cardiovascular health and lowering the risk of stroke and heart disease. So, when striving to lower LDL cholesterol which negatively impacts your cardiovascular health, enrich your diet with foods rich in omega-3 fatty acids. Non-vegetarians can replace red meat with oily fish, such as salmon. The diet chart for cholesterol patients, who are vegetarians, can include walnuts, flaxseeds, and chia seeds.
Increase Your Intake of Fibre:
We all are aware of how fibre is effective in promoting smooth digestion. However, do you know that fibre has a crucial role in managing cholesterol levels? Soluble fibre helps in minimizing the absorption of cholesterol in your bloodstream. So, the diet chart for high cholesterol patients should contain foods rich in fibre, such as carrots, apples, kidney beans, brussels sprouts, peas, and oatmeal. You should also replace refined grain products with fibre-abundant whole-grain options.
Add Plenty of Fruits and Vegetables to Your Diet:
Including various fresh fruits and vegetables in the diet for cholesterol patients supplies you with crucial cholesterol-lowering compounds. These beneficial compounds, which are known as plant stanols or sterols, act like soluble fibre and prevent the elevation in your LDL cholesterol.
Avoid or Limit Alcohol:
Excessive intake of alcohol can lead to serious health conditions, such as hypertension, heart failure, and stroke. Heavy drinking can soar your LDL cholesterol levels. So, when attempting to lower your cholesterol naturally without medications, avoid or restrict your intake of alcohol.
For individuals who smoke, quitting it can help enhance their HDL (good) cholesterol levels quickly. In fact, your spiked blood pressure and heart rate restore to normalcy soon once you quit smoking. In a few months of quitting smoking, your lungs begin to function more effectively and improve your blood circulation. Quitting smoking also reduces your risk of developing cardiovascular diseases. So, say no to smoking.
Stay Active by Adding Exercise to Routine:
Regular moderate exercises can help boost your good cholesterol and improve your cardiovascular health. If you are leading a sedentary work or domestic lifestyle, make sure that you practice at least 30 minutes of exercise five times a week. You can also go for a brisk walk in the morning or evening for 40 minutes.
Drinking plenty of water is crucial for the healthy functioning of your body and to improve your cholesterol levels, particularly while you exercise. Choose to drink ample plain water or healthy fluids instead of sugary drinks. Every day, have at least eight to ten glasses of water. You can make it a habit to drink half an hour before meals to manage your appetite, portion control, and weight. By doing so, you can achieve the desired weight loss healthily while managing your cholesterol.
Adopt Healthy Sleeping Habits:
Sleep deprivation can be detrimental to your overall health. A lack of sleep can elevate your cholesterol levels, blood pressure, and triglycerides. Having about seven to eight hours of continuous, sound sleep at night can help you lower your bad cholesterol levels, triglycerides, and blood pressure and prevent the risk of various health issues. Develop consistent bed and waking times, avoid working on a laptop or watching movies before going to bed, and prefer sleeping in a dark, cool, and comfortable room for continuous, refreshing sleep.
So, if you are struggling to lower your cholesterol without resorting to medications, follow these easy yet effective diet and lifestyle tips. Consulting certified dieticians, such as health experts at Health Total, can help you receive the customised, best diet for cholesterol management. Our diet for cholesterol not only helps in managing your cholesterol but also improves your immunity, lowers the risk of potential health complications, and manages your weight naturally. So, waste no time, get in touch with us at Health Total, and put your best foot forward to lower your cholesterol naturally with our personalized diet for cholesterol patients.
Sign up for a FREE consultation with Health Total experts to get more tips on reducing your LDL cholesterol with diet or for managing any other health condition. Call toll-free at 1-800-843-0206 and book an appointment!