Quick Answer
Some effective home remedies for lowering cholesterol include eating more fiber-rich foods like oats, apples, beans, and nuts, consuming garlic and ginger, drinking green tea, exercising regularly, losing weight if overweight, reducing intake of saturated fats, trans fats, and cholesterol, and increasing consumption of foods with unsaturated fats like olive oil, avocados, and fatty fish. Supplements like psyllium, artichoke extract, and red yeast rice may also help lower cholesterol when used properly. However, it’s important to consult a doctor before making major lifestyle changes or taking new supplements.
What is Cholesterol and Why Does High Cholesterol Matter?
Cholesterol is a waxy, fat-like substance found in all of the cells in your body. Your body needs cholesterol to build cell membranes, make hormones like estrogen and testosterone, create bile acids that help digest fat, and produce vitamin D.
There are two main types of cholesterol:
– LDL cholesterol: Also called “bad” cholesterol. It can build up on the walls of arteries and increase your risk of heart disease and stroke.
– HDL cholesterol: Known as “good” cholesterol. It carries LDL cholesterol back to the liver where it is removed from the body, which is protective to your health.
When you have high LDL cholesterol levels and low HDL levels, fatty deposits can accumulate in your arteries. This can cause atherosclerosis, a condition where arteries harden and narrow. This buildup reduces blood flow and increases the risk of blood clots, heart attack, and stroke.
According to the American Heart Association, healthy cholesterol levels are:
– Total cholesterol: Less than 200 mg/dL
– LDL cholesterol: Less than 100 mg/dL
– HDL cholesterol: 60 mg/dL or higher
Lifestyle Changes to Lower Cholesterol
Making smart lifestyle choices can help lower cholesterol and improve your heart health. Here are some effective home remedies to try:
1. Eat More Fiber
Soluble fiber helps block cholesterol absorption in your digestive tract so your body excretes more of it. Good sources include oats, beans, lentils, apples, pears, and psyllium. Strive for at least 5-10 grams of soluble fiber per day. Gradually increase fiber intake to avoid gas and bloating.
2. Choose Healthy Fats Over Saturated and Trans Fats
Swap out saturated fats from fatty meats, full-fat dairy, palm oil, and coconut products for unsaturated fats like olive oil, avocados, nuts, seeds, and fatty fish. Avoid trans fats from fried and processed foods like donuts, cakes, pie crusts, and biscuits.
3. Eat More Fruits, Vegetables, and Whole Grains
These foods are naturally low in saturated fat and cholesterol, and rich in fiber and heart-healthy nutrients. Fill at least half your plate with fruits and vegetables and choose 100% whole grain breads and cereals.
4. Reduce Sugar and Refined Carbs
Limit added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men. Also cut back on refined carbs like white bread, white pasta, and white rice that can spike blood sugar.
5. Exercise Regularly
Aim for at least 30 minutes per day of moderate exercise like brisk walking, swimming, or cycling. This can help raise HDL and lower LDL cholesterol. Strength training is also great for heart health. Work with your doctor on an exercise plan if you have health issues.
6. Lose Extra Weight
Carrying excess body fat, especially around the waistline, increases your cholesterol levels. Losing just 5-10% of your body weight can improve cholesterol numbers.
7. Limit Alcohol
Drinking too much alcohol regularly can increase blood cholesterol. Stick to up to 1 drink per day for women, and 2 drinks for men. One drink is 12 oz beer, 5 oz wine, or 1.5 oz spirits.
8. Quit Smoking
Smoking damages blood cells called HDL that remove “bad” LDL cholesterol from your body. Quitting can increase HDL levels and improve heart health. Get support from your doctor on smoking cessation.
9. Manage Stress
Chronic stress may increase cholesterol production in your body. Try stress-busting techniques like meditation, yoga, breathing exercises, and working out. Get help from a counselor if needed.
Natural Supplements and Herbs
Some natural supplements may mildly reduce cholesterol when combined with lifestyle measures under a doctor’s supervision. Research on their effectiveness is still limited, so consult your doctor before taking any. Potential options include:
1. Psyllium
Psyllium is a soluble fiber supplement made from husks of the Plantago ovata plant’s seeds. Studies show it can reduce LDL cholesterol by 5-10%. Take 5-10 grams daily, drinking lots of water.
2. Artichoke Extract
Artichoke leaf extract may lower cholesterol by inhibiting HMG-CoA reductase, an enzyme key to cholesterol production. Typical doses in studies range from 1800-2700 mg daily.
3. Red Yeast Rice
Red yeast rice contains lovastatin, a compound used in prescription medications for high cholesterol. Under a doctor’s care, it may help lower LDL by 20-30%. Typical doses are 1200-2400 mg daily.
4. Garlic
Some human studies report garlic can lower total and LDL cholesterol by 10-15%. Aged garlic extract may be more reliable than raw garlic. Eat 2-4 fresh cloves daily or take an aged extract supplement.
5. Guggul
Guggul is an Ayurvedic herb traditionally used to treat high lipids. Several studies show 500 mg daily can decrease LDL 8-27% and raise HDL by 22-30%. However, more research is needed.
6. Green Tea
Green tea’s antioxidant epigallocatechin gallate (EGCG) may block cholesterol absorption in digestive tract. Drinking 3-4 cups a day or taking a green tea extract supplement may lower LDL levels.
Foods to Reduce Cholesterol
Making smart diet changes is key for lowering high cholesterol. Try incorporating more of these foods:
Oats
Oats contain beta-glucan soluble fiber which forms a gel in the intestine and binds to cholesterol, helping excrete it from the body. Eat 1 cup of oatmeal daily.
Beans
Beans are rich in soluble fiber and help reduce both total and LDL cholesterol. Eat at least 1⁄2 cup per day, such as black beans, navy beans, pinto beans, kidney beans or lentils.
Nuts
Almonds, walnuts, pecans and other nuts contain heart-healthy fats and plant sterols that can lower LDL cholesterol by up to 10%. Have 1 ounce daily.
Fatty Fish
Salmon, mackerel, sardines and other oily fish are high in omega-3 fatty acids that reduce inflammation and lower triglycerides. Eat 2-3 servings weekly.
Avocados
Avocados are full of monounsaturated fats that raise HDL and lower LDL. Eating 1 avocado daily may help drop LDL cholesterol.
Olive Oil
Olive oil contains antioxidants called polyphenols that lower LDL. Use it as your primary cooking oil and in salad dressings.
Apples
Pectin fiber in apples lowers LDL cholesterol. Have one apple daily as a snack.
Grapes
The antioxidants in grapes may increase HDL cholesterol and reduce LDL oxidation. Have 1 cup as a snack most days.
Chia and Flaxseeds
These seeds are high in fiber and omega-3 fatty acids to reduce total and LDL cholesterol levels. Add 1-2 tablespoons to oats, yogurt or smoothies.
Garlic
Garlic’s antioxidant sulfur compounds may lower total and LDL cholesterol. Eat 2-3 cloves per day.
Foods to Avoid for High Cholesterol
Limiting intake of these foods can help lower cholesterol:
Saturated Fats
Found in fatty red meat, processed meats like bacon, full-fat dairy, coconut oil, palm oil, and many baked goods and fried foods. Swap for leaner proteins, low-fat dairy, and olive or canola oil.
Trans Fats
Found in many fried, processed, packaged snacks, and baked goods made with hydrogenated vegetable oils. Always read nutrition labels and avoid trans fats.
Refined Carbs
Foods made with white flour such as white bread, crackers, cookies, muffins, and sugary cereals can raise LDL. Choose 100% whole grains instead.
Sweets and Added Sugars
Foods like candy, sodas, cakes, ice cream, and sugary coffee drinks spike blood sugar and triglycerides. Limit sweets and added sugar to less than 25-36 grams daily.
Excess Alcohol
Heavy drinking can significantly raise blood cholesterol. Have no more than 1 drink per day if you’re a woman or 2 drinks for men.
Salt
Consuming too much sodium causes the body to retain water, and this can increase blood pressure and cholesterol. Limit daily salt intake to less than 2,300 mg.
Sample Menu for a Cholesterol-Lowering Diet
Here is a sample one day menu with foods that can help lower cholesterol:
Breakfast:
– 1 cup oatmeal made with skim milk and topped with 1 tablespoon ground flaxseed and 1⁄2 cup blueberries
– 1 cup freshly squeezed orange juice
– 1 cup green tea
Lunch:
– Tuna salad sandwich on 2 slices 100% whole grain bread with lettuce, tomato, avocado
– Baby carrots with 2 tablespoons hummus
– 1 pear
Dinner:
– 3 ounces baked salmon
– 1 cup steamed broccoli
– 1⁄2 cup brown rice
– Tossed salad with olive oil and balsamic vinaigrette dressing
– 1 cup green tea
Snacks:
– 1 ounce almonds
– 1 apple with 1 tablespoon natural peanut butter
– 1 cup low-fat plain yogurt with 1⁄4 cup mixed berries
Key Points:
– Focus on fiber-rich fruits, vegetables, whole grains, beans, nuts, seeds, avocado
– Choose healthy fats like olive oil instead of butter, limit red meat
– Avoid refined carbs, fried foods, sweets, excess salt and alcohol
When to See Your Doctor
Home remedies can help improve cholesterol levels, but it’s important to consult your doctor if your numbers remain high. Here are some signs it’s time to make an appointment:
– Your total cholesterol level is above 200 mg/dL
– Your LDL cholesterol is 100 mg/dL or higher
– Your HDL cholesterol is less than 40 mg/dL for men or 50 mg/dL for women
– You have risk factors like diabetes, high blood pressure, smoking, obesity, or family history
Your doctor can run blood tests to check your cholesterol levels. Based on your test results and health history, they may recommend prescription medications like statins in addition to lifestyle changes and home remedies to lower cholesterol most effectively.
It’s also key to have regular visits to monitor your levels and adjust treatment plans as needed. Together you can work to reduce your cholesterol, improve cardiovascular health, and prevent complications.
Conclusion
Making smart lifestyle choices including eating more fiber-rich whole foods, exercising regularly, losing weight if overweight, not smoking, and limiting alcohol can help lower high cholesterol in many cases. Certain natural supplements like psyllium, artichoke extract, red yeast rice, and garlic may also assist when used properly.
However, it’s essential to get tested and have your doctor evaluate your individual risk factors and cholesterol levels. This way they can offer guidance on the home remedies and lifestyle changes suitable for your health status. Work closely with your healthcare provider to successfully reduce cholesterol and keep your heart healthy. Consistent lifestyle measures combined with medical treatment when needed can effectively control high cholesterol.
