How to lower cholesterol?

Cholesterol is a naturally occurring properties produced by the liver and required by our human body for the function of cells, nerves, and hormones.

Cholesterol travels in the lipids (fatty acids) of the blood stream, also called plaque, can build up in the walls of the arteries decreasing the flow of blood to vital areas of the body.  If plaque continues to build in long term it will gradually increases the risk of having a heart attack or stroke.

Normally, cholesterol is kept in balance level.  But, the standard modern diet which contains a large amount of hydrogenated fats and refined carbohydrates leads to an imbalance of these cholesterol level.  The imbalance is showned in higher LDL (bad cholesterol) and a low HDL (good cholesterol) which increases our risk of heart attack or stroke. Other causes of heart attack include inactivity, diabetes, stress, and hypothyroidism.

As most are aware with visits to their doctor there are three lipoproteins in our blood that are important to our health, low-density lipoproteins (LDL), high-density lipoproteins (HDL), and triglycerides.  LDL is known as the bad cholesterol because it is low in proteins and high in cholesterol.

HDL, on the other hand, is high in proteins and low in cholesterol and therefore known as good cholesterol.  Triglycerides are a separate lipid in the blood stream that provide a way for the body to store excess energy, but if they are high is another something worrying.

The normal cholesterol should range below 200mg/dL. The lipid profile blood test will show the report of levels of cholesterol and triglycerides in the blood steam.   This is what the medical community believes the ranges should be but the most important thing to consider is the ratio of LDL to HDL cholesterol which should be around 2:1.

Total Cholesterol

Below 200 mg/dL - Normal

200-239 mg/dL - Borderline high

240 mg/dL and above - High

LDL Level

< 70 mg/dL - Ideal for people at very high risk of heart disease

<100 mg/dL - Ideal for people at risk of heart disease

100-129 mg/dL Near Ideal

130-159 mg/dL Borderline High

160-189 mg/dL - High

190 mg/dL - Very high

HDL Cholesterol Level

< 40 mg/dL (men) / < 50 mg/dL (women) - Poor 

50-59 mg/dL - Better

60 mg/dL - Best

 

Trigycerides

< 150 mg/dL - Desirable 

150-199 mg/dL - Borderline high

200-499 mg/dL - High

The American Heart Association (AHA) recommends that a triglyceride level of 100 mg/dL or lower is considered “optimal.”

Lower Cholesterol Through Foods

If you want to lower cholesterol naturally, diet is the key.  Here are the top foods and nutrients that can naturally lower cholesterol:

Omega-3 fats – Foods high in omega-3 fats can help increase HDL cholesterol and reduce risk of cardiovascular disease.
Foods high in soluble fiber – Soluble fiber binds cholesterol in the digestive system causing it to be expeled out by the body. Soluble fiber can be found in fruits, vegetables, sprouted nuts and seeds and other fiber rich foods.

Whole grains contain the entire grain – the bran, germ and endosperm. These include brown rice, whole wheat, oats/oatmeal, rye, barley, corn, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa, and sorghum. Brown rice contains both fiber and bran. This is why brown rice offers so many more health benefits than white rice — it still has its bran content. Studies have shown that the rice bran and fiber contained in brown rice is able to lower unhealthy cholesterol levels, particularly LDL cholesterol. The fiber in brown rice naturally aids in lowering cholesterol levels in the body by binding to cholesterol in the digestive system, which causes it to be excreted by the body.

Olive oil – Helps to raise HDL cholesterol.
Garlic and onions – These two cholesterol reducing foods help lower LDL cholesterol because of their sulfur containing compounds which help cleanse the arteries.
Herbs – Add a variety of spices such as basil, rosemary and turmeric to your food which contain antioxidants that are cardio-protective and help lower cholesterol naturally.

Top 5 Cholesterol Lowering Natural Remedies / Supplements

Taking the right supplements and natural remedies can help lower cholesterol levels if combined with a healthy diet.

#1 Fish Oil (1,000mg – 2,000 mg daily)
EPA and DHA (omega-3 fats) found in fish oil help reduce overall cholesterol levels.

#2 CoQ10 (200-300 mg daily)
If you are on cholesterol lowering medications, take CoQ10 daily because these medications decrease levels of this important enzyme.

#3 Niacin (1,500 mg daily)
Niacin (vitamin B3) reduces LDL cholesterol by 25% and increases good cholesterol by 35%

#4 Red Yeast Rice (1200 mg 2x daily)
Reduces cholesterol by up to 32%. Take with CoQ10 to prevent deficiency.

#5 Garlic (500 mg daily)
Increases HDL cholesterol and lowers total cholesterol.

Exercises to Balance Cholesterol

Exercise can boost HGH (human growth hormone) which can improve HDL cholesterol and lower LDL cholesterol. Try to exercise at least 20 minutes 3 times a week.

Essential Oils for Cholesterol

Lavender essential oil has been proven to lower cholesterol levels because it decreases emotional stress.  Cypress oil lowers cholesterol because it improves circulation and rosemary oil reduces cholesterol because of it’s unique anti-oxidant properties and is cardio-supportive.

 

 

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