Natural Ways to Lower Cholesterol: Lifestyle Changes and Dietary Supplements

Struggling to lower your cholesterol level? Did you know, you can lower cholesterol naturally with supplements and lifestyle changes?

Read on to find out what works.

What is Cholesterol?

Cholesterol can be confusing because it's not all bad. The fatty substance plays a key role in maintaining cell health, Vitamin D production, and hormonal balance.

But it's vital to know the difference between good and bad cholesterol:

• Low-Density Lipoprotein (LDL): Also known as bad cholesterol, high LDL levels can lead to fatty deposits accumulating in your arteries.

• High-Density Lipoprotein (HDL): HDL transports cholesterol from the arteries into the liver, making it the good type your body actually needs. Higher HDL levels can also reduce the amount of triglycerides in your blood.

Reducing your cholesterol isn't about eliminating it; it's about balancing your levels.

Supplements That Might Balance Your Cholesterol Levels

No supplement is proven to lower cholesterol levels, but some can help you manage them when combined with a healthy diet and lifestyle changes. These include:

Omega-3

Studies show that Omega-3s can potentially reduce the risk of heart disease by lowering triglycerides (blood fats) by up to 30% (PubMed). Some people also experience higher HDL cholesterol levels (good cholesterol).

However, Omega-3s require a balance, as consuming high levels through supplements or dietary choices can potentially increase LDL cholesterol (the bad type).

Specialists recommend consuming 450 mg daily, which equates to two 140-gram portions of oily fish a week. Or, taking a dailyOmega-3 supplement can fill any nutrition gaps.

Psyllium Husk

Psyllium Husk is a popular form of fibre that's oftenused to reduce IBS and digestive system discomfort. However, it can potentially reduce cholesterol levels. This is because the fibre creates a gel in your stomach that stops it from reabsorbing bile acids.

You can mix Psyllium Husk with water or juice, and it's best to start with a small dose, as taking too much can cause gas and digestive discomfort.

Plant Sterols and Stanols

As naturally occurring compounds, plant sterols and stanols can reduce the amount of cholesterol your gut absorbs. Because they're similar in structure to cholesterol, they can actively compete with it to decrease absorption rates.

You'll find phytosterols in a variety of natural and fortified foods, including wholegrains, fruits, vegetables, nuts, and seeds. Consuming between 1.5 mg and 3 mg daily can potentially decrease bad cholesterol levels by up to 12.5% (Heart UK).

Protein Powder

Some studies suggest that certain types of protein powder may contribute to lower cholesterol levels, but research is ongoing. For example, one study found a link between Soy and Whey protein and slightly lower LDL (ScienceDirect).

The most promising results, however, come from combining protein with regular exercise. So, if you don't get enough from diet alone, ourmeal replacement shakes are excellent options.

Lifestyle Changes to Help Lower Your Cholesterol

Lifestyle changes can play a significant role in reducing bad cholesterol and promoting heart health. These include consuming a balanced diet, getting plenty of exercise, and cutting down on alcohol.

Consume a Healthy Diet

A healthy diet isn't necessarily about restrictive eating; small changes can make a big difference. So, instead of focusing on cutting out certain foods, aim to replace unhealthy options with the following:

Healthy Fats

There's a big difference between healthy fats and saturated fats. Studies show that diets high in saturated fats, such as processed foods, red meat, dairy products, and processed meats, consistently increase low-density lipoprotein levels (BHF).

In contrast, unsaturated fats can balance your cholesterol levels. These foods include avocados, chia seeds, extra virgin olive oil, salmon, and walnuts. However, you should consume healthy fats in moderation.

Soluble Fibre

Foods that are high in fibre support your digestive system. They help bind dietary cholesterol in your gut, which helps the body eliminate it. Increasing the amount of oats, lentils, seeds, nuts, barley, and beans can lower LDL cholesterol.

Plant-Based Foods

Whole plant-based foods can lower your cholesterol levels, because most options don't contain any. However, it's important to watch out for vegan meat alternatives, as these can have high cholesterol or contain processed ingredients that increase your lipid levels.

Lose Weight

Weight loss is one of the most important things you can do for your overall health - especially if your BMI is 25 or over. Overweight people are at higher risk of elevated cholesterol, which can lead to a buildup of fatty deposits in the artery walls.

When this happens, you're at higher risk of high blood pressure. According to one study, losing 5-10% of your body weight can reduce triglycerides and LDL cholesterol (NIH).

Remember, it's not about drastic changes, as crash dieting can actually increase your lipid levels. Instead, you should avoid eating too much saturated fat and focus on heart-healthy foods.

Regular Exercise

Whether you're trying to lose weight to stay healthy, regular exercise is essential. The minimum recommended amount of physical activity is 150 minutes each week. You can do this through walking, swimming, cycling, or hitting the gym.

Eliminate Bad Habits

It's also important to eliminate some bad habits that might contribute to high cholesterol. Two of the most common culprits are reducing your alcohol intake and stopping smoking - both of which are proven to increase the risk of a heart attack.

According toDrinkaware, the average adult should consume no more than 14 units of alcohol a week to protect their heart. Remember, this is the upper end of the advised scale, and cutting down on alcohol significantly improves your overall health.

Smoking is also proven to elevate VLDL cholesterol, which can cause a buildup of fat in the arteries (PMC). By quitting smoking and reducing your alcohol intake, you're protecting your body's balance of cholesterol.

Final Thoughts

As you can see, there's no single way to reduce bad cholesterol; it involves lifestyle changes and supplements to fill nutritional gaps.

By swapping saturated fats for healthy dietary fats, losing weight, and exercising regularly, you can increase your good cholesterol levels.

Supplements can play a supporting role, but the key focus should be a healthier, more active lifestyle.

If you'd like to explore our supplements or have any questions about which ones might suit your goals, pleaseget in touch today.