Lowering Cholesterol Naturally

Cholesterol is a waxy, fat-like substance, that is found in the human body. While our bodies require a certain amount of cholesterol to function properly, too much of it is damaging. It collects in the arteries and causes them to thicken or get blocked, consequently reducing or stopping the flow of oxygen carrying blood to the heart. LDL, (bad cholesterol) is the main source of cholesterol buildup and blockage in the arteries, while HDL (good cholesterol) prevents the buildup of bad cholesterol in the arteries. For good health and a reduced risk of heart disease, you need to lower your LDL and raise your HDL. Here are ways of lowering cholesterol naturally which include a low cholesterol diet and exercise.

Diet
If you are wondering how to lower cholesterol naturally, then diet is one of the best ways. The foods that will help in lowering your cholesterol naturally are high fiber foods like oatmeal and oat bran, nuts such as almonds and walnuts, fatty fish and omega-3 essential fatty acids. Here are some steps to follow:

• Cut Out Trans Fats: Trans fats are found in fried food products and many commercial baked products, such as crackers, cookies and snack cakes. Also, be aware that in the US, if a food contains less than 0.5 grams of trans fat per serving, it can be labeled "trans fat-free". However, these small quantities can add up to quite a lot if you consume a lot of these foods. Instead, pay attention to the ingredients list. A product that has trans fats will contain partially hydrogenated oil. As trans fats are a significant source of cholesterol, cutting them out of your diet will help in lowering high cholesterol naturally.
• Use Healthier Fats: Ensure that saturated fats comprise no more than 10 percent of your daily calorie intake. If your primary source of saturated fats are red meat and dairy products, substitute them with chicken, turkey, leaner cuts of meat, low-fat dairy and use only peanut, canola and olive oil. Using these healthier oils are a good way of lowering cholesterol levels naturally. In addition to this, eliminate concentrated sources of cholesterol such as organ meats, egg yolks and whole milk products from your diet.
• Soluble Fibre: Soluble fiber reduces low-density lipoprotein (LDL) and is found in foods such as oatmeal, oat bran, kidney beans, apples, pears, psyllium, barley and prunes. Whole grains promote heart health and is useful in getting your cholesterol naturally lower. So, opt for whole-grain breads, whole-wheat flour, whole-wheat pasta and brown rice. Fruits and vegetables are rich sources of dietary fiber.
• Omega-3 Fatty Acids: Consume foods that have Omega-3 fatty acids, as they can help in lowering bad cholesterol naturally. Fish such as salmon, mackerel and herring are a good source. Other options are walnuts, almonds and ground flaxseed.

Weight Management and Daily Exercise
Exercise can not only reduce cholesterol, but it has been proved that moderate physical activity can help raise HDL. Lowering cholesterol with exercise can be done through a daily dose of 30 to 60 minutes of exercise. Extra weight contributes to high cholesterol. Thus, if you are overweight, use a combination of diet and exercise to lower down to a healthier weight ratio.

Lifestyle Changes
Another natural way to lower cholesterol is to make lifestyle changes. Albiet these two are difficult - stop smoking and drink in moderation, but they can be done if you are serious about maintaining good health. Among the multitude of benefits of quitting smoking, perhaps the most important is that it can improve your HDL cholesterol level. While you don't need to give up alcohol, ensure that it is no more than one drink a day for women, and one to two drinks a day for men. If possible, replace your usual drink with a glass of red wine.

Follow these methods of lowering cholesterol naturally, and you are sure to see a change in no time. Another measure you can take is to consume foods fortified with sterols or stanols, which are substances found in plants that help block the absorption of cholesterol. However, at times lowering cholesterol without drugs may not be a feasible option, in which case your doctor will recommend certain medication.