How Do You Lower Your Cholesterol Without Taking Medication – New pediatric guidelines on childhood and adolescent obesity Screening tests can save lives – so when is it time to stop? Natural disasters strike everywhere: Ways to protect yourself The case of the bad placebo Do we feel sicker at night? If you use cannabis, do it safely Time for a diabetes tune-up What are the chances of prostate cancer coming back after surgery? Who needs treatment for ocular hypertension? Winter hiking: magical or miserable?
Many people can lower their cholesterol levels simply by changing what they eat. For example, if you’re a fan of cheeseburgers, eating less meat (and thinner cuts) and more vegetables, fruits and whole grains can lower your total cholesterol by 25% or more. Reducing saturated fat (found in meat and dairy products) and trans fat (partially hydrogenated oils) can reduce cholesterol by 5% to 10%.
How Do You Lower Your Cholesterol Without Taking Medication
While diet can be a simple and powerful way to improve cholesterol levels, it plays a bigger role for some people than others. Don’t wait if you’ve been following a diet but haven’t reached your blood level goal. Keep it up. Even if you need medication to keep your cholesterol under control, you’ll likely need less than if you hadn’t made any dietary changes.
Simple Ways To Lower Cholesterol
Share this page Share this page on Facebook Share this page on Twitter Share this page by email
As a service to our readers, Harvard Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should be used as a substitute for direct medical advice from your physician or other qualified clinician.
Heart Do not buy dietary supplements for the heart.
Supplements For Lower Cholesterol: Natural Options
The Best Diet for Cognitive Fitness, is completely FREE when you sign up to receive alerts from Harvard Medical School
Sign up to get lifestyle tips, ways to fight inflammation and improve cognition, plus the latest advances in preventive medicine, diet and exercise, pain relief, blood pressure and cholesterol management, and more.
Get helpful tips and guidance on everything from fighting inflammation to finding the best diets for weight loss… from exercises to build a stronger core to cataract treatment advice. PLUS, the latest news on medical advances and breakthroughs from experts at Harvard Medical School. Cholesterol is a type of fat. Our bodies make our own, and we also eat foods that contain cholesterol. Cholesterol is not bad. It helps us digest food, make hormones, and gives structure to our cell walls. Our bodies have optimal levels of cholesterol levels.
When we disturb this balance through things like poor diet, inactivity and chronic stress, we put our body and blood vessels at risk. When your doctor draws your blood lipid panel, they usually look at four things: LDL, HDL, triglycerides and total cholesterol. I’m a visual person (and let’s be real, none of us have time to read long paragraphs), so let’s break them down into one picture:
Tasty Heart Healthy Recipes That Can Help Lower Your Cholesterol
A statin is a type of drug that works to lower your cholesterol by blocking the enzyme involved in making your own body’s cholesterol.
Like all drugs, statins have some side effects. The most common symptom is muscle aches/pain, which occurs in about 5 percent of people taking statins (1). Other less common side effects include increased blood sugar, inflammation of the liver, and confusion (2). Unfortunately, statins are also known to lower levels of coenzyme q10 in the body, which is involved in many nerve and muscle pathways (3).
Statins can improve some cholesterol numbers and may reduce the risk of heart attack (4). Doctors may recommend statins to you for reasons such as family history/risk, for example. However, for most of us, statins don’t address the most common cause…an unhealthy lifestyle! Improving diet, exercise and stress can reduce your risk of heart attack by up to 80 percent (5)!
My point to say this is not for you to voluntarily go off your statins. Rather, it is very IMPORTANT to understand that we cannot take medicine and call it good. We need to make lifestyle changes our main focus to make a REAL difference in our health!
Foods To Help Lower Your Cholesterol Today
It is important to address the ROOT cause of your high cholesterol levels. For most people, this means improving your diet and lifestyle. These 7 interventions can put you on the fast track to improved cholesterol levels and most importantly…a healthier heart!!
Cold water fish have two fatty acids, abbreviated EPA and DHA. It is a type of omega-3 fat. EPA/DHA has very effective anti-inflammatory properties (6). and has been shown to significantly lower triglycerides in several large review studies (7).
The best types of fish to get your EPA/DHA from are salmon, mackerel, anchovies, sardines, and albacore tuna. Try to aim for 4 oz of fish at least twice a week. If you don’t eat fish regularly, you might consider taking a fish oil tablet. I usually recommend at least 1000 mg/day total EPA + DHA to start, but you may need more if your triglycerides are extremely high. Talk to your doctor about it.
My favorite brand of fish oil is called OmegaGenics by Metagenics. This company ensures that their supplements are third-party verified, meaning you can trust that what’s on the label is actually in the product! Click here to receive a 10% discount through my online store!
Cholesterol Reduce Tips: 5 Ways To Lower Your Cholesterol Naturally
Fiber can bind cholesterol and aid in its excretion, effectively lowering total and LDL cholesterol (8). We need at least 30 grams of fiber per day. The average American eats only about 14 grams of fiber per day. Any type of fiber is good for your heart and arteries, but soluble fiber is especially helpful in lowering cholesterol.
Sugar is a major driver of high cholesterol and inflammation (9). A good place to start reducing sugar is by limiting sugary drinks. This includes soda, Kool-Aid, lemonade, energy drinks, etc. However, this also includes juice and pre-bottled smoothie drinks.
Smoothie drinks like Naked can have as much sugar as a can of Coke. “But it’s natural sugar!”. It’s true – most sources of sugar come from fruit. But excess amounts of even natural sugar will still affect our blood sugar levels. A better option (besides sticking to water) is making a smoothie at home. For your smoothie, keep fruit to 1 cup, and include good sources of protein and healthy fats for a more balanced blend.
A low-fat diet takes too long. Low-carbohydrate diets with higher sources of healthy fats can help lower triglycerides while raising HDL (10, 11). Most of your fats should come from mono- and polyunsaturated fats: nuts, seeds, avocados, olive oil, etc. These fats can provide more satiety (satiety) and help balance blood sugar, which then reduces your tendency to snack on sweets. Foods. Pay attention to calorie levels, and instead focus on eating REAL food (fewer ingredients, and less processed).
Does Metamucil Lower Ldl Cholesterol?
Physical activity is the number one thing you can do to raise your HDL (the good). This doesn’t mean you have to join a gym! Walking is a very effective way to lose weight and improve cholesterol. Do you have a spouse, boyfriend, or furry friend who can hold you accountable? It keeps you motivated. A little goal setting helps in this situation as well. If walking doesn’t sound exciting, find something you enjoy (biking, swimming, rock climbing, etc.). Exercise is honoring your body, not punishing it.
Only 50% of Americans consume enough magnesium (12). This powerful mineral has so many benefits for the body. Specifically, magnesium has been shown to lower CRP, a protein that increases when your body is inflamed (13). Because high cholesterol and heart health are strongly linked to inflammation – this will only help you.
Dark leafy greens, organic dark chocolate, almonds, roasted sesame seeds, sunflower seeds, broccoli, pumpkin seeds, black beans, avocado, banana.
When people think of Vitamin K, most people think of Vitamin K1, which helps blood clots. It’s forgotten sibling, Vitamin K2, helps remove calcium buildup from the arteries (14). Although this vitamin cannot directly lower cholesterol, calcium buildup is a major component of artery-clogging plaque. Good sources of Vitamin K2 include hard cheese with whole milk, eggs, chicken breast, beef, butter, and liver. Grass-fed animals contain higher levels of Vitamin K2 compared to grain-fed ones.
Ways To Lower Your Cholesterol Without Medication
You may notice that the best sources of Vitamin K2 also contain saturated fat, which has been accused of causing heart disease since the 1970s. This recommendation is somewhat controversial in the medical community. A large review of nearly 350,000 people followed for more than 20 years showed a lack of evidence linking saturated fat with the development of heart disease (15).
While saturated fat should not be the main source of fat in your diet, do not be afraid to add these powers of Vitamin K2 because of saturated fat.
How to lower your cholesterol without medication, how lower cholesterol without medication, what can you do to lower your cholesterol without medication, lower cholesterol without medication, how to lower cholesterol without taking statins, how do you lower high cholesterol without medication, how do you lower ldl cholesterol without medication, how to lower your cholesterol without taking medication, how do you lower your ldl cholesterol without medication, how to lower cholesterol without taking medication, how can you lower your cholesterol without medication, how do i lower my cholesterol without taking medication