Cholesterol is a sticky, waxy substance that is naturally produced by the liver. It plays an essential role in the body, helping to produce hormones, vitamin D, and bile acids that aid in digestion.

However, an excessive amount of cholesterol in the blood can increase your risk of heart disease, stroke, and other serious health problems. There are two types of cholesterol – LDL or “bad” cholesterol and HDL or “good” cholesterol. The goal is to lower the “bad” cholesterol while increasing the “good” cholesterol levels.

Here are some natural ways to help reduce your “bad” cholesterol levels:.

Eat a Heart-Healthy Diet

Eating a heart-healthy diet is critical to managing your cholesterol levels. Avoiding foods that are high in saturated and trans fats is essential. Avoid or limit your intake of red meats, butter, full-fat dairy products, and fried foods.

Instead, focus on a diet rich in fiber, fruits, and vegetables. Foods that are high in soluble fiber, like oatmeal, beans, apples, and prunes, help to reduce “bad” cholesterol. Additionally, foods rich in plant sterols, like nuts and seeds, can help to block the absorption of cholesterol in the body.

Exercise Regularly

Another way to naturally reduce your “bad” cholesterol levels is to get regular exercise. Regular exercise can help to increase your “good” cholesterol levels while also helping to manage your weight.

Aim for at least 30 minutes of moderate-intensity exercise every day. This can include brisk walking, jogging, cycling, or swimming.

Lose Weight

For many people, losing weight can help to reduce “bad” cholesterol levels. If you are overweight, losing just a few pounds can make a big difference. Even a small weight loss of 5-10% can help to lower your cholesterol levels.

In addition to diet and exercise, other healthy lifestyle habits like getting enough sleep and managing stress can also help promote weight loss.

Quit Smoking

Smoking can damage blood vessels and increase the risk of many health problems, including heart disease. It can also lower your “good” cholesterol levels. If you smoke, quitting can help to improve your overall health and cholesterol levels.

Try Supplements

While it is always best to get your nutrients from whole foods, some supplements can help to naturally reduce cholesterol levels. Plant sterols and stanols are found in many LDL-lowering margarine spreads.

Fish oil supplements have been known to lower triglyceride levels. Garlic supplements have been shown to modestly lower total cholesterol. However, always consult your healthcare provider before starting any new supplements.

Reduce Stress

Chronic stress can contribute to a variety of health issues, including an increase in “bad” cholesterol levels. Stress causes our bodies to release hormones that can increase inflammation and lead to a build-up of plaque in the arteries.

Practice stress-reducing techniques like meditation, deep breathing, yoga, or regular exercise to help manage your stress levels.

Drink Alcohol in Moderation

While some studies have shown that moderate alcohol consumption may have heart health benefits, excessive drinking can lead to high blood pressure, weight gain, and other health problems. If you drink alcohol, do so in moderation.

That means one drink per day for women and two drinks per day for men.

Conclusion

High cholesterol is a serious health concern that can lead to many complications.

Making healthy lifestyle changes such as eating a heart-healthy diet, exercising regularly, losing weight, quitting smoking, taking supplements, reducing stress, and drinking alcohol in moderation can all help to naturally reduce your “bad” cholesterol levels. Remember to consult your healthcare provider before making any significant lifestyle changes.