Cholesterol is a fatty substance that naturally occurs in your body. It helps in the formation of healthy cell membranes, and it aids in the production of hormone production, vitamin D, and bile acids.

However, high cholesterol can be dangerous to your health, especially when it gets accumulated in the arteries, leading to arterial damage and various heart conditions.

The good news is that lowering cholesterol is possible, and it doesn’t always require medication. You can lower your cholesterol levels naturally by incorporating specific movements into your daily routine.

Here are five key movements that can help you lower your cholesterol levels naturally.

1. Exercise More

According to experts, regular exercise is essential for reducing the levels of harmful LDL (low-density lipoprotein) in your body.

Such LDL is often referred to as “bad” cholesterol since it’s responsible for building up fatty deposits or plaque in the arteries. Aerobic exercise, such as cycling, jogging, and swimming, usually raises “good” cholesterol levels, which helps in ferrying the “bad” cholesterol out of the body.

It’s excellent to target at least 30 minutes of moderate-intensity workouts like brisk walking, most days of the week.

2. Consume More Fiber-rich Foods

Eating more fiber-rich foods like beans, vegetables, fruits, and whole grains is one of the easiest ways to reduce cholesterol levels and promote a healthy gut.

As fiber moves through your digestive system, it latches onto excess cholesterol and passes it out of your body, preventing it from causing any harm. Experts recommend consuming at least 5–10 grams of soluble fiber daily to reduce LDL levels. Some excellent fiber-rich foods to incorporate into your diet include oats, flaxseed, apples, barley, and kidney beans.

3. Cut Down on Trans Fats

Trans fats are typically found in numerous processed foods like cookies, fried foods, and other snacks. These fats tend to raise LDL levels and significantly decrease your levels of HDL (high-density lipoprotein), the “good” cholesterol.

You can reduce your cholesterol levels and heart disease risk by cutting back on trans fats or eliminating them altogether from your diet. A good way to do this is to avoid processed foods and focus on consuming whole, fresh foods.

4. Reduce Sugar and Salt Intake

Sugar and salt aren’t good for cholesterol and blood pressure, which significantly increase your risk of developing heart disease.

High intakes of salt are attributed to high blood pressure, which damages arteries, while high intake of sugar is associated with high blood sugars that can clog your arteries. Therefore, it’s imperative to limit your intake of sugar and salt to reduce your cholesterol levels and blood pressure. Good alternatives for sugar include honey or balsamic vinegar, while good salt substitutes such as herbs and spices.

5. Consume More Healthy Fats

Incorporating more healthy fats into your diet like omega-3 fatty acids, monounsaturated and polyunsaturated fats, is an excellent way of reducing harmful cholesterol levels.

These fats are available in foods like nuts, seeds, avocados, fatty fish, and olive oil. Fr example, Olive oil is a good alternative for butter and margarine as it contains monounsaturated fats that help in reducing LDL while promoting your levels of “good” cholesterol.

In Conclusion

Incorporating these five movements into your daily routine and a healthy lifestyle are some of the excellent ways to reduce your cholesterol levels naturally and keep your heart healthy.