Healthline Today

 

High cholesterol levels can increase your risk of developing heart disease and stroke. Fortunately, there are natural ways to help lower your cholesterol levels without relying on medication. Here are 10 natural ways to lower your cholesterol levels:

 

Eat a healthy diet: A diet that’s rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help lower your cholesterol levels. Avoid foods that are high in saturated and trans fats, such as fried foods, processed meats, and desserts.

 

Exercise regularly: Exercise can help raise your HDL (good) cholesterol levels and lower your LDL (bad) cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.

 

Lose weight: Losing just 5-10% of your body weight can help improve your cholesterol levels.

 

Quit smoking: Smoking can lower your HDL cholesterol levels and damage your blood vessels, increasing your risk of heart disease.

 

Reduce your alcohol intake: Drinking too much alcohol can raise your triglyceride levels and increase your risk of heart disease.

 

Eat more fiber: Fiber can help lower your LDL cholesterol levels by binding with cholesterol in your digestive tract and removing it from your body. Aim for at least 25-30 grams of fiber a day.

 

Incorporate healthy fats: Monounsaturated and polyunsaturated fats can help improve your cholesterol levels. Good sources include olive oil, nuts, seeds, and fatty fish.

 

Drink green tea: Green tea contains antioxidants called catechins that can help lower your LDL cholesterol levels.

 

Manage stress: Chronic stress can raise your cholesterol levels, so it’s important to find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises.

 

Get enough sleep: Sleep plays an important role in regulating your cholesterol levels. Aim for 7-8 hours of sleep a night to help keep your cholesterol levels in check.