How to Lower Cholesterol Natural and Stay Healthy

Although not an immediate threat, a buildup of cholesterol can lead to a number of health problems in the future. Over time, high cholesterol can form clumps inside your arteries, which hardens the artery walls and narrows them down. Arteries carry blood to your heart, so high cholesterol can increase your risk of having a stroke or a heart attack if you don’t take a proactive approach to staying healthy. Medical professionals recommend that all people over the age of 20 should get their cholesterol levels checked every five years, and more frequently as they age.

If you find out that you have high cholesterol levels, it’s important to take action now to protect yourself from serious health risks in the future. Learn everything you need to know about high cholesterol, how to lower cholesterol naturally, and how to prevent the buildup of cholesterol in the future.

Causes of High Cholesterol

Before you learn how to lower cholesterol naturally, it’s important to understand what factors contributed to your high cholesterol levels in the first place. If you identify with any of the risk factors listed below, you will need to change your lifestyle before you can lower your cholesterol.

• Gaining too much weight. People who lead a sedentary lifestyle and do not exercise at all, or exercise very little, tend to have higher levels of bad cholesterol (LDL). According to research, people who are overweight or obese are a much higher risk for developing high cholesterol than people who maintain a normal weight and lead an active lifestyle.

• Eating an unhealthy diet. If you eat a lot of foods that contain trans fats, cholesterol and saturated fats, your high cholesterol could be caused by your diet. Foods that contain a lot of trans fats are typically snacks and convenience products such as deep-friend fast food, cookies and chips. Cholesterol and saturated fats are commonly found in animals and animal byproducts including meats, cheese, eggs, milk and butter.

• Age. Although lifestyle factors can be a major contributor to high cholesterol, some people develop it as they age. Cholesterol levels typically begin to rise after the age of 20. Since your age is not a factor you can control, it’s important to focus on your lifestyle and avoid known risk factors like eating bad foods and not exercising.

• Smoking. Smoking not only affects your lungs, it can also be the cause of your high cholesterol levels. According to research, smoking is associated with a decrease in good cholesterol (HDL) and an increase in bad cholesterol (LDL). Smoking not only causes an increase in bad cholesterol, it can magnify the potential health risks of high cholesterol for people who already have it.

• Family history. Genetics can play a role in your cholesterol levels. When younger people have high cholesterol levels, their genes are usually to blame. Unfortunately, like age, family history of high cholesterol is something you can’t control. Learning how to lower cholesterol naturally and leading a healthy lifestyle is the best way to control your cholesterol levels and stay healthy.

How to Lower Cholesterol Naturally

1. Come up with your ideal cholesterol number based on your family history and other risk factors. Most doctors recommend that people who are at a higher risk for developing high cholesterol should aim for an LDL number below 70. People who are at moderate risk for high cholesterol can aim for an LDL number below 130. Those with very low risk for high cholesterol can have an LDL number below 160. Besides your family history, your risk assessment should include any other threats such as smoking, extra weight, diabetes or hypertension.

2. Change the way you eat. One of the most common causes of high cholesterol is unhealthy eating habits. Evaluate your diet and cut out junk food and products that contain saturated fats, a large amount of cholesterol and trans fats. Learn how to read labels on food products at the grocery store, so you can make good choices when you are shopping. Try to avoid processed food, unhealthy snacks, frozen food and fast food. Instead of eating at fast food restaurants, eat at home and carry healthy snacks like nuts or seeds with you when you are away from home. To make sure that you stay on track, plan your meals ahead of time. That way you won’t be tempted to buy foods that are bad for you.

3. Lose weight. If you improve your diet, any extra weight you have should also come off. People who have high cholesterol levels are not always overweight, but many are. If you are obese or overweight, losing the extra pounds will lower your cholesterol levels, increase your energy levels and improve your overall wellbeing. Losing weight is not only a great tip on how to lower your cholesterol naturally, it can help you transform your entire lifestyle.

4. Exercise. Exercising goes hand in hand with losing weight and changing your diet. It’s a part of modifying your lifestyle to improve your health and reduce dangerous health risks. Research shows that people who lead an inactive lifestyle are much more likely to have high cholesterol levels among many other health problems. Exercising on a regular basis can significantly improve both your physical and mental health. With regular exercise, you’ll feel better, lose weight, lower your cholesterol levels and reduce your risk for developing serious health problems in the future. From joining a gym to taking a walk around your neighborhood, doing any type of exercise is good for your body as long as you do it consistently.

5. Quit smoking. The fact that cigarettes are toxic to the human body has been publicized over and over again, but many people continue to smoke despite of the widely known risks associated with cigarette smoke. Cigarettes are a known contributor to high levels of cholesterol and heart disease. Quitting can help you lower your cholesterol and avoid a number of other dangerous health risks. Although quitting smoking is very challenging, the health benefits you’ll gain as a result are well worth it. There are many different resources you can use to help you quit including support groups, nicotine replacement therapy, therapy and medication.

Prevention Tips

Once you know how to lower cholesterol naturally, you need to take preventative measures to avoid dealing with elevated cholesterol levels in the future.

• Don’t return to your previous bad habits. When people have a health scare like high levels of cholesterol, they tend to change their lifestyle immediately but then return to their previous way of life once the threat subsides. If you stop eating well and exercising as soon as your cholesterol reaches a healthy level, your LDL number will eventually start to climb up once again. The biggest factor in maintaining healthy cholesterol levels in the long run is committing to a new, healthier lifestyle for the rest of your life.

• Manage your weight. Like exercise and better eating habits, maintaining a healthy weight should be a part of your new and improved lifestyle. For many people, weight loss is easier than weight maintenance. The only way to keep your weight at a healthy level is to continue to eat well and work out. You don’t need to deprive yourself of your favorite foods, but eat them in moderation. Continue to exercise regularly, even if you only have time for a 15 minute walk around the block. Think of the way you eat as a lifestyle rather than a diet. It’s important not to think of eating healthy as a temporary weight loss solution, but rather as a lifestyle that can help you improve your life, lower your cholesterol, and increase your life expectancy.

• Reduce your stress levels. Stress can be just as toxic to your health as not eating well or exercising. Finding healthy ways to deal with stress and anxiety is essential to maintaining good physical and mental health. Keeping your stress levels low can also help you avoid eating bad foods and smoking, which in turn will help you lower your cholesterol. There are many different techniques you can use to reduce stress. Any form of cardiovascular exercise is great for releasing feel-good endorphins. Yoga and meditation can also be a great way to unwind after a long day or a stressful event. Try to maintain good relationships with your loved ones and friends. Take some time to pamper yourself and relax every single day. Your sleep can also play a big role in how stressed out you are. Make sure that you get enough sleep every night and wake up feeling refreshed. If you currently have trouble sleeping, you need to change your lifestyle or contact a medical professional for advice.

• Know when to take medication. If you are at risk for cardiovascular disease and are having trouble keeping your cholesterol at a healthy level, you may need to start taking medication. Even if you know how to lower cholesterol naturally, it may not be enough to prevent heart disease if other factors are involved. If you have any concerns or have had cardiovascular problems in the past, ask your doctor whether a natural approach to lowering cholesterol is enough to keep your body healthy. Keep in mind that even if you don’t need to take medication you should continue to have regular checkups to make sure that your cholesterol levels are healthy.