Top Foods and Home Remedies to Reduce your Cholesterol Level Naturally

What is Cholesterol?

The liver plays a crucial role in producing a waxy substance called cholesterol, which is vital for adequately functioning cell membranes, hormones, and vitamin D. 

Conversely, lipoproteins are made up of protein and fat and carry cholesterol and triglycerides in the bloodstream. There are two main lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

Low-density lipoproteins carry LDL cholesterol; if the bloodstream contains excess LDL cholesterol, it can result in high cholesterol levels. Failure to address high cholesterol can increase the possibility of developing health issues such as heart attacks and strokes. 

This blog highlights some of the effective home remedies for cholesterol control. Continue reading to explore more.

How to Reduce Cholesterol Naturally

Numerous studies show that lowering LDL cholesterol levels can significantly reduce the risk of heart-related problems like heart attacks and strokes. This applies to people with heart disease and those at a high risk of developing it, even if they don’t have it yet. It also means fewer invasive procedures like catheterisations or bypass surgeries.

Read more: Cardiovascular disease – Signs and symptoms

Home Remedies for High Cholesterol

Let’s look at some of the home remedies to reduce cholesterol.

1. Increase your fibre intake
2. Familiar sources of soluble fibre
3. Adopt a plant-based diet
4. Exercise
5. Increase omega-3 intake
6. Weight management
7. Regulate alcohol intake
8. Stop smoking
9. Decrease stress
10. Take supplements
11. Drink green tea

Let’s look at some of the home remedies to reduce cholesterol.

1) Increase your fibre intake

Integrating dietary fibre into daily meals is essential to maintaining a wholesome and nutritious diet and is one of the cholesterol control home remedies.

Studies indicated that individuals who consume more than ten grams of soluble fibre can experience a decrease in their LDL (low-density lipoprotein) cholesterol levels, commonly known as “bad cholesterol.” Hence, in turn, it lowers the risk of heart disease.

Familiar sources of soluble fibre

• Fruits (apples, pears, oranges)
• Peas
• Psyllium Husk (Isabgol)
• Oats
• Beans
• Lentils

2) Adopt a plant-based diet

Eating a plant-based diet can help to reduce cholesterol naturally. This diet focuses on consuming many fruits, vegetables, nuts, and whole grains. It positively impacts LDL cholesterol, also known as “bad cholesterol.” 

Plant-based foods

• Legumes
• Leafy vegetables
• Seeds
• Quinoa
• Hummus
• Vegetable oils
• Nut butter

3) Exercise

Moderate-to-high-intensity exercise can help to lower the levels of LDL cholesterol, or “bad cholesterol.” However, it also can increase HDL cholesterol levels, often called “good cholesterol”, as it helps remove other forms of cholesterol from your body. 

Read more: Exercises to reduce belly fat

Some common forms of aerobic exercise

• Swimming
• Playing tennis
• Biking
• Jogging
• Jumping rope
• Walking

4) Increase omega-3 intake

Triglycerides, fat in the blood, can pose a risk of heart disease. Omega-3 fatty acids stand out among all the nutrients to have the most impact on the levels of triglycerides in the bloodstream. 

Omega-3 rich foods

• Fatty fish
• Nuts
• Seeds
• Plant oils 
• Salmon
• Tuna
• Mackerel
• Anchovies
• Black cod
• Herring

5) Weight management

Obesity can increase your chances of developing high cholesterol, but there’s good news – you can reverse this risk. Even small, gradual reductions in your weight can significantly impact your cholesterol levels. 

6) Regulate alcohol intake

The impact of alcohol on cholesterol levels depends on the amount and frequency of consumption. A moderate intake of alcohol can increase HDL and offer some safety against heart disease. However, excessive drinking can lead to an increase in triglycerides, which is detrimental to heart health. 

Read more: Tips to Overcome Alcohol Addiction

7) Stop smoking

Smoking has been found to harm an individual’s health, including increased cholesterol levels. It reduces HDL cholesterol levels, which are suitable for the body, while simultaneously increasing LDL cholesterol, which is terrible for the body.

Giving up smoking can be challenging but essential for your health.

Read more: Effects of Cigarette Smoking on Health

Some options that help in quitting smoking:

• Nicotine replacement
• Medication
• Counselling
• Quitlines
• Online support groups

8) Decrease stress

Studies have shown that heightened stress levels may lead to higher levels of LDL and triglycerides. These findings indicate that stress management techniques should be considered for maintaining healthy cholesterol levels.

Some easy and helpful ways to decrease stress are

• Eating a balanced diet
• Using relaxation techniques
• Getting enough sleep
• Staying active
• Practising mindfulness

9) Take supplements

Incorporating certain dietary supplements into your routine is beneficial in your efforts to improve your cholesterol levels. These supplements amplify the effects of a healthy diet and regular exercise, ultimately contributing to a healthier and happier lifestyle.

Common supplements that may help lower your cholesterol include

• Soy 
• Garlic
• Chia 
• Flaxseed
• Whey

10) Drink green tea

Numerous studies have proven that green tea in your daily diet can significantly reduce LDL and total cholesterol levels. It is because of the presence of flavonoids in green tea, which have been shown to inhibit the body’s production of cholesterol and improve absorption rates. 

Foods that Lower Cholesterol

Let’s explore some natural ways to reduce cholesterol.

1. Amla Juice 

Consuming amla fruits can lower your harmful cholesterol levels. This natural remedy is highly beneficial for individuals with high cholesterol and contains abundant vitamin C. Additionally, amla fruits can aid in the repair and growth of your body’s cells.

2. Garlic

Research has found that eating raw garlic can positively affect heart health. However, be aware of the side effects of eating raw garlic every day. Studies have shown garlic can help lower LDL cholesterol (often called “bad” cholesterol) and triglycerides. Eating about half to one clove of garlic daily has been associated with a reduction in cholesterol levels by around 10%.

3. Drink Water With Coriander Seeds

Consuming water with coriander seeds could benefit your heart health by decreasing blood pressure and lowering LDL (bad) cholesterol while boosting HDL (good) cholesterol. Studies suggest that a diet rich in spices may be connected to a reduced risk of heart disease.

4. Fatty fish

Omega-3 fatty acids are plentiful in fatty fish and can work wonders for your health. They can efficiently lower the fat levels in your bloodstream, decrease blood pressure and significantly reduce the probability of blood clot formation. Furthermore, studies reveal that omega-3 fatty acids can reduce the risk of sudden death for individuals with heart attacks. Incorporating fatty fish into your diet can be an excellent way to ensure optimal health.

5. Eat flaxseeds

Including flaxseeds in your daily diet can positively impact your cardiovascular health. Research has shown that the consumption of flaxseeds can aid in the prevention of cholesterol build-up in your arteries and reduce inflammation. This natural remedy can be a great addition to your cholesterol-lowering regimen.

6.  Nuts

Incorporating tree nuts, including almonds, into your diet can positively impact your cholesterol levels. According to a recent study, consuming walnuts as part of your daily diet may also decrease the likelihood of heart-related issues for individuals with a history of heart attacks. 

It is vital to remember that nuts are high in calories and consumed in limited amounts, such as adding a small handful to a salad or enjoying it as a snack.

7. Legumes

Legumes are known to impact blood cholesterol levels positively. The fibres found in legumes are soluble and insoluble, and they play a crucial role in reducing cholesterol absorption in the gut. Additionally, these fibres promote the growth of healthy gut bacteria in the large bowel, which is essential for overall health.

8. Dark chocolate

Ongoing studies suggest that dark chocolate may offer numerous health advantages, such as reducing the possibility of heart disease and diabetes, blood clots, enhancing memory, lowering cholesterol, and even helping prevent certain types of cancer.

9. Brussels sprouts

The soluble fibre in Brussels sprouts works wonders for cardiovascular health by inhibiting cholesterol absorption. It reduces LDL (“bad”) cholesterol levels in your bloodstream, safeguarding your heart against potential damage.

10.  Safflower oil

Safflower oil boasts an impressive 75% linoleic acid concentration, which has been shown to have potential cholesterol-lowering effects and promote better heart and circulatory health. Compared to other oils like Corn, safflower oil’s linoleic acid content is significantly superior.

11. Kale

Kale, a nutritious vegetable with vitamins and the powerful antioxidant lutein is a natural remedy to combat high cholesterol. Lutein is known to inhibit cholesterol build-up in the body and can assist in reducing the risk of heart attacks and strokes. 

12. Avocado

Monounsaturated fat is present in avocados, a type of fat that promotes good health. On the other hand, saturated fats can increase cholesterol levels and enhance the likelihood of a person developing cardiovascular disease.

13. Red wine

Recent studies have found that moderate alcohol consumption can positively affect cholesterol levels. In particular, red wine has been shown to contain polyphenol antioxidants that can help lower LDL levels. 

For those who do not prefer alcohol, grape juice may offer similar heart-healthy benefits. It is essential to remember, however, that excessive alcohol consumption can negatively affect overall health and should be avoided.

What is the quickest way to lower cholesterol without medication?

• Weight management and stress reduction may take longer to show results but offer immediate benefits.
• Including resistance training in your routine can lower cholesterol within six weeks.
• Omega-3 fatty acids can improve triglyceride levels in at least four weeks.
• Combining dietary changes and exercise is more effective in lowering cholesterol than doing them individually.

Conclusion

To achieve optimal results, incorporating a daily regimen of 10 to 20 minutes of cardio exercises and implementing natural remedies at home can be beneficial in managing high cholesterol. However, if you experience fluctuating cholesterol levels, you should talk with a physician before attempting new remedies or exercise routines.

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Frequently Asked Questions

Disclaimer 

The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.

References

• https://www.cdc.gov/cholesterol/prevention.htm 
• https://medlineplus.gov/ency/article/002136.htm 
• https://www.nccih.nih.gov/health/green-tea 
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3563284/ 
• https://www.nccih.nih.gov/health/cholesterol-management-at-a-glance 
• https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats