Reduce Saturated Fats: Limit your intake of foods high in saturated fats, such as red meat, full-fat dairy products, and processed foods.
Choose Healthy Fats: Replace saturated fats with unsaturated fats found in sources like avocados, olive oil, and fatty fish (salmon, mackerel, sardines) .
Increase Soluble Fiber: Foods like oats, beans, lentils, and fruits are rich in soluble fibre, which can help lower LDL (bad) cholesterol levels.
Eat More Plant Sterols: Foods fortified with plant sterols or stanols, like some margarines, can help reduce cholesterol absorption.
Opt for healthier cooking techniques like grilling, steaming, or baking, which use less fat than frying. And when you do use oils, choose heart-healthy options like olive oil.
Aerobic Exercise: Also known as cardiovascular or cardio exercise, this type of activity gets your heart rate up and increases your breathing. Examples include brisk walking, jogging, cycling, swimming and even indoor walking workouts.
CLICK HERE FOR ALL MY FREE AT-HOME WALKING WORKOUTS
MAINTAIN A HEALTHY WEIGHT
Losing excess weight can significantly improve cholesterol levels. Aim for a balanced diet and regular exercise to achieve a healthy weight.
Smoking can lower your HDL (good) cholesterol and damage your blood vessels. Quitting smoking can have a positive impact on your cholesterol and overall heart health.
Excessive alcohol consumption can raise triglyceride levels and contribute to high cholesterol. If you choose to drink, do so in moderation.
REGULAR CHECK UPS
Schedule regular check-ups with your healthcare provider to monitor your cholesterol levels. Follow their recommendations for testing and treatment.
Chronic stress can contribute to high cholesterol levels. Practice stress-reduction techniques like yoga, meditation, deep breathing, or hobbies you enjoy to help manage stress.
Consider adding more sources of omega-3 fatty acids to your diet, such as walnuts, flaxseeds, and fatty fish. These can help lower triglycerides and reduce the risk of heart disease.
Staying hydrated is crucial for overall health. Drinking plenty of water can support your body’s natural processes, including those related to cholesterol management.
Remember, it’s essential to consult with a doctor or healthcare professional before making significant changes to your diet, exercise routine, or starting any new medications. They can provide personalized guidance based on your specific cholesterol levels and overall health. So in summary “YES” you can help to naturally lower cholesterol.