Doctor shares natural ways to lower cholesterol without medication
The good news, however, is that you don't always need medication to start lowering it. Small, consistent changes to your diet and lifestyle can have a big impact, and many of them are surprisingly simple. Dr. Madison Brown, a family medicine physician assistant with 24 years of experience, recommends these natural, research-backed ways to bring your cholesterol into a healthier range.
Eat more soluble fiber
Foods like oats, lentils, chia seeds, and flax seeds are rich in soluble fiber, which binds to cholesterol in your digestive system and helps carry it out of the body through waste. A meta-
analysis
in the
American Journal of Clinical Nutrition
found that just 5–10 grams of soluble fiber a day can lower LDL ('bad') cholesterol by about 5%.
The fiber forms a gel-like substance in the gut, trapping cholesterol before it enters your bloodstream. Adding a bowl of oatmeal or sprinkling flax seeds into your smoothie is a simple, tasty way to start.
Fill your plate with plants
Fruits, vegetables, nuts, and seeds don't just add color to your meals; they bring plant sterols and stanols, natural compounds that help block the absorption of cholesterol.
According
to the National Cholesterol Education Program, consuming about 2 grams of plant sterols daily can reduce LDL cholesterol by up to 10%.
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Plants also offer antioxidants that protect your arteries and more fiber to help clear cholesterol.
Swap trans fats for healthy fats
Trans fats, often found in processed snacks, fried foods, and some margarines, can raise LDL cholesterol and lower HDL ('good') cholesterol. The American Heart Association recommends replacing these with healthier fats, like those from olive oil, avocado, walnuts, and fatty fish such as salmon or sardines. Omega-3 fatty acids from these foods not only support heart health but can also lower triglycerides and slightly raise HDL.
A diet rich in healthy fats improves the balance between 'good' and 'bad' cholesterol, keeping your arteries clearer and your heart happier.
Get moving every day
You don't need an intense gym routine to boost your cholesterol profile. Experts advise that 30 minutes of brisk walking five days a week can increase HDL levels while also improving blood circulation. Physical activity helps enzymes move LDL from the blood to the liver, where it can be processed and removed.
Cut back on sugar and refined carbs
High sugar and refined carb intake can raise triglyceride levels, which increases your risk of heart disease. A
study
found that people getting more than 25% of their calories from added sugar had a higher risk of dying from heart-related issues. Reducing sugary drinks, candies, white bread, and pastries can help bring triglycerides down and keep blood sugar steady.
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