- How to Reduce Cholesterol without Medication? – Let’s Find Out!
- 1. Weed out Trans fats – Read Nutrition Labels Carefully!
- 2. Eat Polyunsaturated and Monounsaturated Fats More
- 3. Snack on Colorful Fruits and Vegetables
- 4. Make Smarter Choices
- 5. Prepare Food Differently
- 6. Have One Vegetarian Meal Every Week
- 7. Add Moderate Physical Activity to your Routine
- 8. Work with your Doctor
- 9. Count your Calories
How to reduce cholesterol without medication? Begin with your diet! Several manageable dietary changes can help lower cholesterol naturally.
Our body needs cholesterol and cannot function without it. However, not all cholesterol is the same! There is bad cholesterol known as LDL that makes plaque in the arteries. It can cause heart disease, hardened arteries, vascular issues, and more. Good cholesterol, HDL, helps in removing the bad cholesterol from the bloodstream.
High cholesterol levels mean too much LDL. Let’s discover ways to manage cholesterol by lowering LDL and increasing HDL.
How to Reduce Cholesterol without Medication? – Let’s Find Out!
People usually follow a low-fat to low-calorie diet to maintain their levels of cholesterol. Eating with LDL in mind doesn’t mean an exercise in self-deprivation. So just say goodbye to fast foods and a few snacks and replace them with others that are equally satisfying.
Let’s dive in and find out a few ways to start getting cholesterol under control without any drugs.
1. Weed out Trans fats – Read Nutrition Labels Carefully!
Trans fats are one of the worst ingredients for cholesterol levels. Therefore, it is advisable to read nutrition labels and avoid hydrogenated oils or partially hydrogenated vegetable oil.
Trans fats can mostly be found in processed and baked goods to make them last longer. Unfortunately, they contribute to bad LDL cholesterol and reduce HDL cholesterol levels.
It is recommended to scrutinize the labels on food packages before buying the products.
2. Eat Polyunsaturated and Monounsaturated Fats More
Make some easy protein switches! Avoid processed meat and choose skinless turkey or chicken. Include more fish into a diet that benefits your heart health and boosts your HDL cholesterol levels.
Most plant-derived oils contain polyunsaturated and mono-saturated fats like olive, canola, peanut oils, grape seed, and safflower. Avocados, nuts, and soybeans are also excellent sources. Start including them in your diet!
3. Snack on Colorful Fruits and Vegetables
Settle rumbling in your stomach with fruits and vegetables! They have lots of ingredients that get you good fats—including fiber, cholesterol-blocking molecules, and eye-appealing pigments. Fresh fruit and vegetables are a great source of soluble fiber and can be a double-dose of cholesterol reducing impact.
4. Make Smarter Choices
Lowering your cholesterol doesn’t mean that you have to give up everything you like! Picking a healthier alternative can be a natural win.
Instead of regular versions, pick low-fat products that help in building healthier levels of cholesterol.
5. Prepare Food Differently
Opt for healthier ways to cook food. For example, trim the fat and remove the skin when cooking fish or meat. It helps in getting the required protein while reducing the fat intake.
There are better methods of cooking, like broiling, boiling, grilling, baking, and poaching.
6. Have One Vegetarian Meal Every Week
A smartly prepared vegetable meal can help you hit multiple cholesterol-lowering goals. Also, vegetable meals are flavorful and filling, getting you soluble fiber.
A freshly prepared salad with low-fat vanilla yogurt makes a delicious low-cholesterol recipe.
Building up a routine can really pay off over time.
7. Add Moderate Physical Activity to your Routine
Keep your body moving! It raises good HDL cholesterol, manages blood pressure levels, and offers heart-healthy benefits.
You can start with a regular walk, or you can add stairs to your routine instead of taking the elevator. Try stretching, and look for chances to bring motion to your daily routine.
You can also go for more intense physical activities like swimming, yoga, or jogging. But remember not to overexert!
8. Work with your Doctor
The doctor is a helpful partner along your journey to a lower cholesterol plan. The doctor creates an action plan that combines diet, lifestyle changes, and exercise to manage cholesterol.
Your doctor can be a great resource that can help you get started, check the progress, and make adjustments based on the results.
9. Count your Calories
All fats have calories! So, while you switch to a heart-healthy diet, remember to count your calorie intake for a while.
How to reduce cholesterol without medication? It may sound like a lot to take on, but don’t be intimidated! You can lower cholesterol naturally by making small changes to your diet, getting some exercise, and connecting with your doctor. All this leads to better cardiovascular health that has a lasting effect.
High cholesterol doesn’t mean you have to change your lifestyle completely. It simply means to change the mindset and move towards new habits to create a healthier and enjoyable future. Take care of your heart health and live healthier!