Tips to Naturally Lower Cholesterol and Boost Heart Health

A high cholesterol situation is tough on your heart - this waxy substance that lives in your cells can build up in your blood, paving the way to serious health issues, including heart disease. The American Heart Association points out that the core dietary change to bring down cholesterol is curbing your consumption of saturated fat and trans fat.

Saturated fats are often found in items many of us consume daily, such as red meat and full-fat dairy products, while trans fats are common in processed food products like margarine, store-bought cookies, fast food, and frozen pizza. The key is understanding how cholesterol behaves in our bodies - it's carried through the bloodstream on proteins known as lipoproteins. Saturated fats elevate levels of LDL (bad) cholesterol, while trans fats raise your LDL levels and decrease your HDL (good) cholesterol.

The advice here is to switch out these harmful fats with healthier unsaturated fats found in items like olive oil, nuts, fatty fish, and avocados. Studies imply that diets loaded with monounsaturated fats (a type of dietary fat that is liquid at room temperature, but may turn solid when chilled), like the Mediterranean diet, can help bring down LDL levels and increase HDL levels. This could also help lessen the chances of heart disease, type 2 diabetes, and metabolic syndrome.

Omega-3 fatty acids are another type of unsaturated fat linked to a reduced risk of heart disease. Fatty fish such as mackerel, salmon, and herring are rich sources. Soluble fiber, found in whole grains, fruits, vegetables, and legumes, forms a gel-like substance in the digestive tract that absorbs and removes cholesterol.

Moreover, plant sterols, found in plants and some supplements, help lower LDL cholesterol levels by preventing the digestive tract from absorbing cholesterol. Able to be found in whole grains, nuts, plant oils, and legumes, including beans and lentils, studies have found that consuming 1.5 to 3 grams of plant sterols daily could lower LDL by 7.5% to 12%.

Those with high cholesterol are often advised to follow a low-salt diet, as salt can notably increase blood pressure, leading to potential heart disease. Consuming alcohol could further enhance these risks by leading to weight gain, high blood pressure, and an increase in blood fat levels. While research on low levels of alcohol consumption is divided, experts generally recommend limiting alcohol intake to nurture heart health and reduce cholesterol levels.

Regular moderate-intensity exercise for at least 30 minutes most days is an effective cholesterol-management strategy. Lack of physical activity could cause lower HDL levels and an elevated risk of heart disease. Achieving a healthy weight, helping to prevent overweight and obesity, is another protective measure against high cholesterol and heart disease.

It would be important to note that if dietary and lifestyle changes do not yield results, medication as advised by your healthcare practitioner may be necessary. As significant risk factors for heart disease, smoking and vaping could seriously reduce HDL cholesterol levels. Quitting smoking can lead to diminished blood triglyceride levels and decreased LDL levels.

Sleep is valuable too - securing seven to nine hours of good-quality sleep each night can decrease your chances of high LDL and total cholesterol levels. Reach out to your healthcare provider for treatment options if your sleep is frequently interrupted or you're dealing with sleep apnea. Safeguard your heart and stay healthy!