High cholesterol is a common health problem that affects more than 95 million Americans. High levels of cholesterol can increase your risk of heart disease and stroke, which can be fatal.

However, cholesterol levels can be effectively managed through natural methods. In this article, we’ll show you 3 effective methods for reducing your cholesterol naturally.

1. Exercise Regularly

Regular exercise helps to reduce cholesterol levels. When you exercise, your body burns excess calories that can increase your cholesterol levels.

Exercise also helps to improve blood flow and makes your heart healthier, which can help to reduce your risk of heart disease. Research shows that just 30 minutes of moderate exercise, such as brisk walking, can reduce cholesterol levels by 10%.

You don’t need a gym membership or expensive equipment to enjoy the benefits of exercise. You can start by going for a daily walk, cycling, swimming, or dancing. Find an activity that you enjoy, and stick with it.

Aim for at least 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise per week.

2. Follow a Healthy Diet

A healthy diet can help to reduce cholesterol levels. A diet that is rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help to lower your cholesterol levels.

Avoid foods that are high in saturated and trans fats, such as red meat, fried foods, and processed foods. Replace these unhealthy fats with healthy fats, such as omega-3 fatty acids found in fatty fish, nuts, and seeds.

Some foods that can help to lower cholesterol levels include:.

Oatmeal
Almonds and other nuts
Legumes
Fruits, such as apples, grapes, and strawberries
Vegetables, such as broccoli, carrots, and sweet potatoes
Foods fortified with sterols and stanols, such as certain margarines and orange juice

3. Manage your stress levels

Stress can increase cholesterol levels. When you are stressed, your body produces a hormone called cortisol, which can increase cholesterol levels. Stress can also lead to unhealthy behaviors, such as overeating, smoking, and drinking alcohol.

To manage your stress levels and reduce your cholesterol levels, you can try:.

Meditation or deep breathing exercises
Yoga or tai chi
Regular exercise
Limited alcohol consumption
Getting enough sleep
Practicing relaxation techniques, such as visualization or progressive muscle relaxation

Conclusion

High cholesterol levels can increase your risk of heart disease and stroke. However, with the right lifestyle choices, you can reduce your cholesterol levels naturally.

By exercising regularly, following a healthy diet, and managing your stress levels, you can improve your overall health and reduce your risk of heart disease.