Natural ways to reduce cholesterol without using controversial drugs

 

8 (eight) natural ways to reduce cholesterol - without statins

These lifestyle changes that can help you tackle high cholesterol without using controversial drugs.

Cholesterol is a naturally-produced substance the body needs to function; but, of course, having too much of it can also cause huge health problems.

Around six in 10 adults have raised cholesterol, which can lead to fatty material building up in artery walls, narrowing them and causing cardiovascular problems including heart disease and strokes.

The problem

The body uses cholesterol, a fatty substance, to rebuild its cells and to make certain hormones, and around 80% of it is produced naturally in the liver.

There are two main types of blood cholesterol: low-density lipoproteins (LDL), the 'bad' cholesterol which carries cholesterol from your liver to the cells, and high-density lipoprotein (HDL), the 'good' cholesterol, which carries cholesterol away from the cells and back to the liver to be broken down. Too much 'bad' LDL cholesterol is what can lead to narrowing of the arteries (atherosclerosis).

Some things that put you at increased risk can’t be changed, like your age, or having familial hypercholesterolemia - an inherited condition in one in 500 people that means their cholesterol levels are higher than normal from birth.

The solutions

Yes, there’s those cholesterol-reducing (and controversial) drugs statins, but there are also many lifestyle changes that can help to reduce cholesterol and boost your heart health.

1. Quit smoking – A chemical found in cigarettes stops HDL transporting fatty deposits to the liver, leading to a narrowing of the arteries.

2. Choose healthier fats – Go for unsaturated fats such as rapeseed, olive or sunflower oils and spreads rather than butter, lard or ghee.

3. Cut down on foods high in saturated fat - The cakes, biscuits, and pastries have to go.

4. Go lean - Choose lean cuts of meat and remove visible fat and skin.

5. Eat more fibre - The soluble fibre in oats, beans, fruit and vegetables can help lower your cholesterol.

6. Get active - Regular moderate physical activity, like brisk walking, helps to increase good HDL cholesterol.

7. Read food labels – All the information is there, you just need to take it in and choose foods that are lower in saturated and trans fat.

8. Lose weight – Reducing and maintaining your waist circumference through exercise keeps cholesterol at bay.