Natural ways to reduce your cholesterol and take charge of your health.
High cholesterol is the primary cause of heart disease and hardening of the arteries – the number one cause of death in North America. Now, researchers at the University of Illinois, Chicago have now found a link between cholesterol and another deadly disease – cancer. It appears that cholesterol activates a cellular signaling pathway that has been linked to cancer development.
With so much bad news surrounding cholesterol, it only makes sense to do whatever possible to lower bad cholesterol and keep your levels in check. The good news is that there are lots of natural ways to maintain a healthy cholesterol level. Here are eight easy ways to keep your cholesterol in check:
1 | Reduce Unhealthy Fats in your Diet
“We know that high-fat diets, which boost cholesterol levels, have been linked to an elevated incidence of cancer,” says Dr. Wonhwa Cho, a chemistry professor at the University of Illinois, and lead investigator on the study linking cholesterol to cancer. Reducing saturated and trans fats are one of the simplest ways to reduce your cholesterol.
The most important thing is to skip trans fats whenever possible. According to the Institute of Medicine’s Food and Nutrition Board, there are no safe levels of trans fats. They raise LDL (bad) cholesterol and lower HDL (good) cholesterol. Avoiding trans fats is as easy as easy as looking for the words “partially hydrogenated oil” on your food labels and giving anything with it a miss.
You should also reduce the amount of meat you eat. Even lean cuts have cholesterol hiding in the cell membranes. Also, opt for low-fat dairy products such as non-fat milk, low-fat yogurts and cheeses.
When it comes to cooking, use liquid cooking oils rather than butter or margarine. Most vegetable oils are unsaturated, however you should avoid palm and coconut oils.
2 | Eat More Fruits and Veggies
Plant-based foods are packed in nutrients and have basically no cholesterol. They fill you up without adding unwanted fats and make sure you get all the nutrients you need to thrive. Make sure you get your five to 10 servings a day.
3 | Boost your Fibre intake
Foods that are rich in soluble fibre such as beans, legumes, whole grains and produce help your body eliminate cholesterol, making them a great choice for anyone looking to manage their cholesterol levels.
4 | Boost your Vitamin D
A recent study published in Menopause found that taking calcium and vitamin D supplements (especially after menopause) can improve your cholesterol profile. The effect appears to be tied primarily to raising vitamin D levels.
5 | Seek Alternative Protein Sources
Avoid using meat as your primary source of protein. Instead opt for fish, nuts, legumes and soy products. You get all the benefits of protein without the cholesterol.
6 | Reduce Your Salt Intake
High blood pressure is linked to cholesterol and is a major risk factor for cardiovascular disease. Diets high in salt increase the risk of hypertension, so cut the salt whenever possible.
7 | Take Care of Yourself
Getting sufficient exercise and sleep are essential for healing the body and keeping your overall health in check. If you’re exhausted and out of shape, it won’t help with your cholesterol levels. VM
Try Natural Supplements
Natural supplements can be a great way to decrease high cholesterol without opting for drugs. Try:
Red yeast rice a traditional Chinese medicine that lowers cholesterol. It’s rice that has been fermented by red yeast, producing lovastatin – the active ingredient in the prescription drug Mevacor. It’s a compound similar to statin drugs that reduces cholesterol production in the liver. Although red yeast rice could be an alternative to statin drugs, caution should be taken. Always speak with your physician prior to supplementing.
Oyster mushrooms also contain lovastatin, making them a natural alternative to statins. They also contain beta-glucans, which help the body eliminate cholesterol. As a bonus, they are rich in protein and plentiful in B vitamins.
Omega Fatty acids
Supplementing with fish oils and flaxseed oils has been shown to reduce triglycerides and improve cholesterol levels.
Blond psyllium can reduce total cholesterol and, more specifically, LDL cholesterol.
Artichoke Extract can reduce total cholesterol, as well as LDL cholesterol.
Try These!
Pressed from fresh artichoke buds, Flora’s artichoke juice treats thedigestion system and offers support for fat digestion. It also stimulates metabolism, helps to balance blood fat levels and reduces total cholesterol. (200ml, $16.35)
North American Herb & Spice PureOmega
PureOmega is over 50 per cent omega-3s, also containing natural vitamin E. Add it in your salad, yogurt, cheese or more to reduce cholesterol and get healthier skin, nails, hair and eyes. (8 fl oz, $39.99)
Purica Provascin
A lifestyle consisting of no exercise and a fast-food diet can cause high cholesterol, clogged arteries and heart disease for people as young as 18. That’s where Purica’s Provascin comes in. It’s a comprehensive supplement for the heart health of all adults, regardless of age or gender. (120 caps, $32.95)
