How to Lower Cholesterol Naturally

As you grow older, your cholesterol level increases. Of course, that doesn't mean that rising cholesterol is only a problem for old people. Even young people may have a problem of high cholesterol.

Risk Factors for High Cholesterol

One of the factors that affects cholesterol levels is heredity. If you have high cholesterol, you can blame your genes. If your family has a history of high cholesterol, then you may have it too. After 50 years of age, women's cholesterol level rises substantially.

Being overweight also increases your cholesterol level. High blood pressure also increases cholesterol levels. If you have diabetes, then you should take extra care of your cholesterol levels. High cholesterol level increases the chances of heart attacks.

You can lower cholesterol naturally, without taking medications such as statins. Now you must be wondering, how can I lower cholesterol naturally? There are at least a couple of ways to lower cholesterol naturally. The first way to lower cholesterol naturally is by eating a healthy diet. The second way is by exercising or working out to lose weight. But before going for the tips to lower cholesterol naturally, let's review the basics of cholesterol.

Basics of Cholesterol

The liver is the organ that is responsible for making cholesterol. Cholesterol also comes from the food you eat, such as eggs, meat and milk. Dairy products such as cheese and ice cream are among the main culprits behind increasing cholesterol levels. As time passes, cholesterol clogs up your arteries. This condition is known as atherosclerosis.

The two types of cholesterol are LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is bad cholesterol and boosts the risks of heart attacks. HDL is good cholesterol that removes LDL or bad cholesterol out of your body. Then there are the triglycerides, which also increase the chances of heart problems.

You can check out your cholesterol numbers by taking a test called a lipoprotein profile. The test gives you the LDL level, HDL level, total cholesterol level, and triglyceride level. The optimal level of LDL is less than 100 mg/dL (milligrams/deciliter). The higher the HDL level, the better it is for your body. An HDL level of less than 40 mg/dL for men, and less than 50 mg/dL for women is risky and increases the chances of cardiovascular diseases. An HDL level of more than 60 mg/dL is desirable.

A total cholesterol level of less than 200 mg/dL is desirable. A total cholesterol level of between 200 and 239 mg/dL is borderline-high risk. A total cholesterol level of 240 mg/dL and over is high risk. A triglyceride level of less than 150 mg/dL is normal. A triglyceride level between 150 and 199 mg/dL is borderline-high. A triglyceride level of 200 mg/dL or more is considered high and may require treatment.

Diet for Lowering Cholesterol Level

Here are some foods that lower cholesterol naturally. Fish, such as tuna and salmon, reduces cholesterol levels. You can also lower cholesterol naturally with nuts, such as walnuts and almonds. Oatmeal and oat bran cereal also lowers cholesterol levels. Margarine, which is a healthy version of butter, and orange juice also improves cholesterol levels. You should also get fiber from eating lots of fruits and vegetables. This is the diet to lower cholesterol naturally.

However, a cholesterol lowering diet lowers triglycerides, but it does not lower LDL. Exercise and fitness training are also beneficial in lowering cholesterol levels. Any type of aerobic exercises, such as walking or jogging reduces cholesterol level. Playing a sport such as tennis or soccer also lowers cholesterol level.

Tobacco also raises cholesterol levels, so you should also avoid smoking. Even passive smoking may increase your cholesterol level. Exercise and improved diet is the best way to lower cholesterol naturally. Now that you know how to lower cholesterol naturally, you can start your weight loss exercise in order to stay healthier.