Five natural ways to lower cholesterol

August 17, 2022  16:45

High cholesterol is a hidden danger that affects millions of people. If left untreated, high cholesterol can lead to serious health problems such as heart disease, stroke and diabetes. In an interview with Eat This, Not That! medic Sean Marchese shared five ways to lower cholesterol naturally. 

1. According to Marchese, many foods naturally lower cholesterol, and you can take steps to eliminate sources of cholesterol from your diet. Avoid saturated fats, such as red meat and lean dairy products, as well as trans fats found in butter, cookies and pastries. Soluble fiber reduces the absorption of cholesterol into the blood and is found in oatmeal, legumes, apples and Brussels sprouts. 

2. The expert notes that moderate alcohol consumption can help raise high-density lipoprotein (HDL) or "good" cholesterol levels. Healthy people should avoid alcohol if possible or aim for no more than one or two drinks a day.

3. Tobacco use can increase heart pressure and heart rate, exacerbating the adverse effects of atherosclerosis caused by high cholesterol, explains Marchese. Quitting tobacco increased HDL cholesterol levels by improving blood flow and lung function.

4. According to the physician, people who are overweight tend to have a higher proportion of visceral fat in the abdominal area, which can negatively affect sensitive organs such as the liver. Being overweight contributes to high cholesterol levels and increases strain on arteries and blood vessels. Reducing sugary foods, incorporating healthy snacks into your diet and increasing activity are great ways to reduce weight.

5. The specialist also said that physical activity increases HDL production in the blood, which helps clear bad cholesterol from the body and reduce atherosclerosis. For healthy adults, 30 minutes of moderate exercise five times a week or vigorous aerobics for 20 minutes three times a week is recommended. 

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