( home )

How to Lower Cholesterol Naturally Without Drugs?

Unless the high cholesterol level is caused by genetic factors or due to a medical condition, it is usually possible to lower cholesterol naturally without drugs through a change in diet and lifestyle. Drugs work too by most of them come with side effects.

Conventional thinking is that elevated blood cholesterol is due to intake of a high level of fats. Studies show that it is more likely due to an excess intake of carbohydrates. Most of us like a sedentary livestyle and we do not get to burn off all the carbohydrates that we ingest. Excess carbohydrates is converted into glucose and later in to cholesterol and triglycerides which is a major risk factor for heart disease. Therefore this first step is to reduce carbohydrate intake.

Reduce our intake of transfat. The vegetable oil that we use to cook is a contributor. In the process of making these oil, some of these gets converted into transfats. Further if you cook at high temperatures e.g. deep frying you create more transfat. Transfats have an adverse effect on our blood fats because they can increase the level of LDL or 'bad cholesterol' and reduce the levels of HDL or 'good cholesterol'. A healthier alternative is to use extra virgin olive oil, butter, ghee and virgin coconut fat.

Increase our intake of fiber. One of the way our body gets rid of excess fiber is through bowel movement. The fiber in our diet absorbs cholesterol and prevents it from being reabsorbed back into the bloodstream. Hence an increase in fiber intake in out diet can reduce cholesterol levels.

Exercise regularly. Regular exercise not only reduces total blood cholesterol, but it lowers the bad kind of cholesterol (LDL cholesterol) while raising the good kind of cholesterol (HDL cholesterol). An additional benefit of exercise is an in increase in your circulation and the blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of fighting an illness before it has the opportunity to spread.

Then there is stress. When we are stressed we often adopt unhealthy habits such as overeating, taking sweets, smoking and drinking each of which can increase our cholesterol levels. Get your stress under control.

Finally there is smoking which can raise blood cholesterol levels as well as blood pressure levels. The nicotine in cigrettes stimulates the release of stress hormone adrenaline, which in turn stimulates the breakdown of fats and increases blood levels of free fatty acids. These then stimulates the liver to produce LDL cholesterol and triglycerides into the bloodstream. Smoking may also reduce the level of protective HDL cholesterol.

A change to a correct diet, plenty of exercise and a healthier lifestyle is the key to lowering cholesterol levels naturally without drugs.

Recommended Reading

More Cholesterol Articles