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How can I lower my cholesterol without medication?

People can naturally lower their cholesterol levels by adopting dietary and lifestyle changes. This can include changing the types of fats they eat, consuming soluble fiber, exercising regularly, quitting smoking, maintaining healthy body weight, limiting alcohol intake, and getting enough good-quality sleep.

medicalnewstoday.com - How to lower cholesterol naturally without medication

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Cholesterol is a waxy, fat-like substance that the liver produces. It is also present in animal-based foods. Cholesterol supports many essential bodily functions, but high levels may lead to health issues. According to the National Heart, Lung, and Blood Institute , a person’s lifestyle choices are the leading cause of high cholesterol. However, genetics, certain medical conditions, and medications can also contribute to high cholesterol. Having high cholesterol does not cause symptoms, but it can increase the risk of heart disease and stroke. Doctors may prescribe statins or other medications to help lower a person’s cholesterol levels. Studies have shown that statins lower the risk of heart attack and stroke in people with high low-density lipoprotein (LDL) cholesterol. However, these medications may cause side effects. This article explores some natural ways to lower cholesterol without medication. It also discusses what cholesterol is and why high levels can be harmful. For more science-backed resources on nutrition, visit our dedicated hub. Eat more polyunsaturated fats Polyunsaturated fats include omega-3 and omega-6 fatty acids. Both omega-3 and omega-6 are known as essential fatty acids. Essential refers to the fact that the body cannot produce these oils, and a person can only get them directly from food sources. Evidence notes that consuming these fats instead of saturated fat can have a beneficial effect on blood cholesterol levels by reducing LDL cholesterol without affecting HDL cholesterol. Dietary sources of polyunsaturated fats include : some types of nuts, such as walnuts

some seeds, including sunflower seeds

plant oils, such as soybean, corn, and sunflower oils

other soybean products, such as tofu and edamame beans

Healthy sleep habits Getting enough good-quality sleep is important for health. How much sleep a person requires changes with age, and research suggests that most adults should aim for 7 or more hours of sleep per night. Other evidence indicates that there is an association between short sleep duration or poor sleep quality with higher cholesterol levels. However, researchers are still trying to understand how sleep affects cholesterol. Some research suggests that HDL levels are lower in people with insufficient sleep. Whereas other research indicates that too little or too much sleep can result in low HDL levels. Overall, poor sleep duration and quality appear to negatively impact cholesterol, but it is not clear exactly why or how it does. Therefore, it may be beneficial for general health and cholesterol management for a person to develop good sleep hygiene practices. Learn more about sleep apnea and high cholesterol here. Drinking water Regularly drinking water and getting sufficient amounts is extremely important for good health and essential for good liver health. The liver plays a key role in managing cholesterol levels as it helps to break down cholesterol. If the liver is not able to function correctly then it may cause cholesterol to build up in the body. A 2021 study investigating the role of hydration for metabolic health in older adults found that hydration was associated with higher HDL cholesterol concentrations. This suggests that in addition to being a healthy beverage option, drinking water may help to control cholesterol levels. Learn more about drinks that may help lower cholesterol here.

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What is cholesterol? Cholesterol is a fat-like substance that is present in every cell in the body. Although having too much cholesterol can increase the risk of adverse health effects, the body needs cholesterol to build cell membranes and to produce : the sex hormones estrogen and testosterone

vitamin D

bile acids, which help the body digest fats The liver naturally produces all of the cholesterol that the body needs. However, certain foods contain cholesterol, and other foods can trigger the liver to produce more of it. High levels of LDL cholesterol can lead to fatty deposits building up on the walls of arteries, which increases a person’s risk of heart disease, heart attack, and stroke. HDL cholesterol collects LDL cholesterol and other fats from the arteries and transports them back to the liver. The liver disposes of excess cholesterol by converting it into a digestive fluid called bile. Although people should aim to have more HDL cholesterol than LDL cholesterol, experts recommend that adults keep their blood levels of total cholesterol below 200 milligrams per deciliter. Learn more about cholesterol levels by age here.

medicalnewstoday.com - How to lower cholesterol naturally without medication

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