{"id":1503,"date":"2023-09-12T15:27:33","date_gmt":"2023-09-12T15:27:33","guid":{"rendered":"https:\/\/hiims.in\/blog\/?p=1503"},"modified":"2023-09-28T18:18:00","modified_gmt":"2023-09-28T18:18:00","slug":"tips-for-lowering-cholesterol","status":"publish","type":"post","link":"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/","title":{"rendered":"Diet and Lifestyle Tips for Lowering Cholesterol Naturally"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">High cholesterol is one of the major controllable risk factors for heart dise\u200base. The good news is there are many effective natural ways for <\/span><b>lowering cholesterol naturally<\/b><span style=\"font-weight: 400;\"> t\u200bhrough diet and lifestyle changes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some practical tips to get you started:\u200b<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Increase_Soluble_Fiber\" >Increase Soluble Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Choose_Healthy_Proteins%E2%80%8B\" >Choose Healthy Proteins\u200b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Increase_Unsaturated%E2%80%8B_Fats\" >Increase Unsaturated\u200b Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Eat_Mor%E2%80%8Be_Fruits_and_Vegetables\" >Eat Mor\u200be Fruits and Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Choose%E2%80%8B_Whole_Grains\" >Choose\u200b Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Limit_S%E2%80%8Bugar_and_Refined_Carbs\" >Limit S\u200bugar and Refined Carbs<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Also_Watch_Our_Video_How_to_control_your_cholesterol_naturally_Natural_way_to_reduce_cholesterol_Dr_Brc_HiiMS\" >Also, Watch Our Video: How to control your cholesterol naturally | Natural way to reduce cholesterol | Dr Brc | HiiMS<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Lose_E%E2%80%8Bxtra_Weight\" >Lose E\u200bxtra Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Increase_Aerobic_Exercise\" >Increase Aerobic Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Add_Strength_Training\" >Add Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Stop_Smoking_and_Limit_Alcohol\" >Stop Smoking and Limit Alcohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Manage_Stress\" >Manage Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Supplement_Strategically\" >Supplement Strategically<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Eat_Cholesterol-Lowering_Foods\" >Eat Cholesterol-Lowering Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Know_Your_Numbers\" >Know Your Numbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Be_Patient_and_Persistent\" >Be Patient and Persistent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/#Bottom_Line\" >Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Increase_Soluble_Fiber\"><\/span><span style=\"font-weight: 400;\">Increase Soluble Fiber<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Soluble fiber has been shown to lower LDL (ba\u200bd) cholesterol levels. Good sources include oats, barley, flaxseeds, beans, lentils, apples, pears, \u200bBrussels sprouts and psyllium husk. Aim for 5-10 grams of soluble fiber per day. Gradually increase fib\u200ber to avoid bloating and gas.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Choose_Healthy_Proteins%E2%80%8B\"><\/span><span style=\"font-weight: 400;\">Choose Healthy Proteins\u200b<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Proteins differ in their effects on ch\u200bolesterol. Lean poultry, fish, beans and soy proteins have been found to lower LDL. Going meatless\u200b a few days a week can help reduce saturated fat and cholesterol intake. Limit red meat to a few time\u200bs per month, and avoid processed meats like bacon and sausage which are high in saturated fat.\u200b<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Increase_Unsaturated%E2%80%8B_Fats\"><\/span><span style=\"font-weight: 400;\">Increase Unsaturated\u200b Fats<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Monounsaturated and polyuns\u200baturated fats help reduce LDL and raise HDL (good) cholesterol. Great sources include avocados, olive\u200b oil, nuts and seeds. Use olive or canola oil for cooking instead of butter and shortening. Limit sat\u200burated animal fats found in meat and full-fat dairy which can raise cholesterol.\u200b<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Eat_Mor%E2%80%8Be_Fruits_and_Vegetables\"><\/span><span style=\"font-weight: 400;\">Eat Mor\u200be Fruits and Vegetables<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fruits and v\u200begetables are low in calories and fat while providing fiber plus many beneficial vitamins, minerals an\u200bd plant compounds. Get creative with produce by trying an array of colors and cooking methods. A\u200bim for at least 4-5 servings per day. Frozen and canned options work too &#8211; just watch for added sodi\u200bum and sugars.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Choose%E2%80%8B_Whole_Grains\"><\/span><span style=\"font-weight: 400;\">Choose\u200b Whole Grains<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Refined gr\u200bains act more like sugar in the body, raising triglycerides and cholesterol. Focus on less-proce\u200bssed whole grains like oats, quinoa, brown rice, barley and bulgur wheat. Check the ingredient\u200b list to make sure a whole grain is the first ingredient.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Limit_S%E2%80%8Bugar_and_Refined_Carbs\"><\/span><span style=\"font-weight: 400;\">Limit S\u200bugar and Refined Carbs<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Excess su\u200bgar gets converted to triglycerides which can raise LDL and lower HDL. Reduce your intake of sweets\u200b, sugary beverages, juices, cakes, candies and desserts. Also limit refined carbs like white bread, pa\u200bsta and rice which act similarly to sugar in the body.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Also_Watch_Our_Video_How_to_control_your_cholesterol_naturally_Natural_way_to_reduce_cholesterol_Dr_Brc_HiiMS\"><\/span><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/fFvEL25LHbI?si=bodn-rcfAp3cAmZ0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><br \/>\n<strong>Also, Watch Our Video:<\/strong> How to control your cholesterol naturally | Natural way to reduce cholesterol | Dr Brc | HiiMS<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h2><span class=\"ez-toc-section\" id=\"Lose_E%E2%80%8Bxtra_Weight\"><\/span><span style=\"font-weight: 400;\">Lose E\u200bxtra Weight<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Carrying \u200bexcess body fat, especially around the abdomen, raises your risk for high cholesterol and other he\u200balth issues. Losing just 5-10% of your body weight can help improve cholesterol numbers. Focus on\u200b creating a modest calorie deficit through diet and exercise. Move more and reduce portions of high c\u200balorie, low nutrient foods and increase intake of natural drink to lower cholesterol.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Increase_Aerobic_Exercise\"><\/span><span style=\"font-weight: 400;\">Increase Aerobic Exercise<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Regular aerobic exercise helps raise HDL cholesterol while lowering LDL and triglycerides. Aim for 150 minutes per week of brisk walking, running, cycling or similar activities. Spread it out over at least 3 days per week. Start slow if needed and work your way up in duration and intensity over time.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Add_Strength_Training\"><\/span><span style=\"font-weight: 400;\">Add Strength Training<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some research indicates strength training can help improve cholesterol profiles. Aim for 2-3 weight training sessions per week in addition to aerobic activity. Work all major muscle groups using weights, resistance bands or bodyweight exercises. Be sure to include recovery days as it is one of the important natural ways to lower cholestrol.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Stop_Smoking_and_Limit_Alcohol\"><\/span><span style=\"font-weight: 400;\">Stop Smoking and Limit Alcohol<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cigarette smoke oxidizes cholesterol, damaging arteries. It also lowers HDL. Alcohol can increase triglycerides and raise blood pressure. If you drink, limit intake to no more than 1 drink per day for women, 2 for men. Avoid excessive intake which can cause hypertriglyceridemia.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Manage_Stress\"><\/span><span style=\"font-weight: 400;\">Manage Stress<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chronic stress raises cortisol and inflammation, <strong><a href=\"https:\/\/hiims.in\/blog\/ayurvedic-remedies-for-heart-health-a-holistic-approach\/\">impacting cholesterol levels and heart disease risk<\/a><\/strong>. Make stress relief a priority through regular exercise, meditation, deep breathing, yoga or whatever activities help you unwind. Get enough sleep and maintain fulfilling social connections.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Supplement_Strategically\"><\/span><span style=\"font-weight: 400;\">Supplement Strategically<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some supplements may help support healthy cholesterol levels, but check with your doctor first. Fish oil, psyllium husk, artichoke extract and plant sterols\/stanols may help reduce LDL. Probiotics support healthy gut flora while antioxidants counter free radical damage related to high cholesterol.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Eat_Cholesterol-Lowering_Foods\"><\/span><span style=\"font-weight: 400;\">Eat Cholesterol-Lowering Foods<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Certain foods have been shown to actively lower ch\u200bolesterol. Some options: avocados, walnuts, almonds, fatty fish, beans, apples, grapes, tomatoes\u200b, olive oil, garlic, turmeric, ginger, green tea, and foods rich in soluble fiber. Introduce more of these f\u200boods into your daily diet.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Know_Your_Numbers\"><\/span><span style=\"font-weight: 400;\">Know Your Numbers<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Get your cholesterol checked regularly so you can track your levels and adjust your diet and lifestyle as needed. Total cholesterol should be below 200 mg\/dL while LDL aims for under 100 mg\/dL. HDL should be over 60 mg\/dL. Triglycerides are optimal under 150 mg\/dL. Discuss your goals with your doctor.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Be_Patient_and_Persistent\"><\/span><span style=\"font-weight: 400;\">Be Patient and Persistent<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Improving cholesterol profiles often requires sticking with lifestyle changes for the long haul. Don\u2019t expect overnight results. Make sustainable habits and be patient. Check your cholesterol every 3-6 months to assess progress. Enlist help from friends, family and health professionals to stay motivated.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bottom_Line\"><\/span><span style=\"font-weight: 400;\">Bottom Line<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The natural approach should always be the first line of defence against high cholesterol. But for some people with genetic factors or mixed dyslipidaemia, medications may also be needed. Work with your doctor to create a personalized plan. With smart dietary choices, an active lifestyle, and eating foods that help lower cholesterol naturally makes it possible to maintain healthy cholesterol levels. Small daily steps add up to big rewards over time.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>High cholesterol is one of the major controllable risk factors for heart dise\u200base. The good news is there are many effective natural ways for lowering cholesterol naturally t\u200bhrough diet and lifestyle changes.\u00a0 Here are some practical tips to get you started:\u200b Increase Soluble Fiber Soluble fiber has been shown to lower LDL (ba\u200bd) cholesterol levels.&hellip; <a class=\"more-link\" href=\"https:\/\/hiims.in\/blog\/tips-for-lowering-cholesterol\/\">Continue reading <span class=\"screen-reader-text\">Diet and Lifestyle Tips for Lowering Cholesterol Naturally<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":1509,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[337],"tags":[338,340,339,341],"class_list":["post-1503","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cholesterol","tag-cholesterol","tag-diet-and-lifestyle-tips","tag-diet-and-lifestyle-tips-for-lowering-cholesterol-naturally","tag-lowering-cholesterol-naturally","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Diet and Lifestyle Tips for Lowering Cholesterol Naturally | HiiMS<\/title>\n<meta name=\"description\" content=\"Discover effective diet and lifestyle tips for naturally lowering cholesterol levels. 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