10 ways to lower your cholesterol naturally

First of all, what is cholesterol? Cholesterol is a waxy, fat-like substance that our bodies need to build healthy cells. Although it often gets a bad rap (and too much can be dangerous), the truth is that Click here our bodies simply couldn’t function without cholesterol.

Not all cholesterol is the same. Low-density lipoprotein (LDL) – or “bad cholesterol” – can make plaque in your arteries, putting you at risk for hardened arteries (atherosclerosis), heart disease, vascular issues and more. On the other hand, high-density lipoprotein (HDL) – “good cholesterol” – actually helps remove that bad cholesterol from your bloodstream.

Lifestyle changes to lower your cholesterol
Here are ten things you can do to lower cholesterol without the use of medication, including foods that lower cholesterol, light exercise ideas and more.

1. Read those nutrition labels to avoid trans fats
   You’ve probably heard this advice over and over again because it’s one of the easiest things you can do to help control your diet: read nutrition labels.

Nutrition labels can help you understand which good nutrients you’re eating, and they can also help you avoid trans fats, one of the worst ingredients for your cholesterol levels.

Trans fats, also known as “hydrogenated oils” or “partially hydrogenated vegetable oil,” are sneaky ingredients that may be good for food manufacturers, but they’re not so good for you.

Trans fats help make products last longer so they’re easier to ship and store. They’re common in many processed foods, and they’re also present in many baked goods that use margarine or shortening. Unfortunately, they also contribute to raising bad LDL cholesterol levels – while reducing good HDL cholesterol levels.

2. Choose meats with fewer saturated fats, like fish or chicken
   Refrigerator looking a bit emptier than usual? Before you head out to the store to restock, take a moment to review your shopping list and see if there’s an opportunity to make some easy protein switches.

For starters, go easy on red meats. Many red meats are high in saturated fats, which can raise bad LDL cholesterol levels. For healthier alternatives, choose skinless chicken or skinless turkey more often, and avoid processed meats. You can also try working more fish into your diet.

Fish is low in saturated fats, and many kinds contain omega-3 fatty acids, which benefit your heart health and can boost your good HDL cholesterol levels. Here are some examples of types of fish you can try to include in your diet:

Oily fish like Atlantic or Pacific salmon, Atlantic mackerel or tilapia
Shellfish like shrimp and crab
Freshwater fish like lake herring and trout
Saltwater whitefish like cod and grouper
Tuna steaks or fillets and canned light tuna

3. Get more soluble fiber with whole grain bread, kidney beans, quinoa and more
   You probably know fiber as something that can help you with your digestive health. But if you thought fiber was only for digestion, think again: It can also help build your cardiovascular health.

A low-cholesterol food list is rich in soluble fiber (fiber that can dissolve into water). Soluble fiber grabs cholesterol in your gut – before it gets into your bloodstream – and helps lower bad LDL cholesterol levels.

Foods rich in soluble fiber include:

Oats
Barley
Quinoa
Whole grain bread
Kidney beans
Lentils
Chickpeas

4. Boost unsaturated fats and fiber by snacking on fruits, vegetables and nuts
   There’s nothing wrong with grabbing a snack between meals to boost your energy or settle your rumbling stomach. But common snack foods like chips, microwavable popcorn, cookies, pastries or crackers are high in trans and saturated fats.

On the other hand, snacking on fruits, vegetables and nuts not only helps you avoid bad fats, but also helps you get good fats and fiber.

Raw nuts are high in unsaturated fats – which are the best kind of fats. Nuts are great for a heart-healthy diet because they raise your good HDL cholesterol levels and lower your bad LDL cholesterol levels. Other examples of foods that are high in unsaturated fat include avocados and olives.

5. Embrace low-fat milk, cheese and yogurts
   Choosing to lower your cholesterol doesn’t mean you have to give up everything you enjoy – it’s simply about making smarter choices. When it comes to dairy, this is a big area where picking a healthier alternative can be an easy win.

For items like cheese, milk, cream and yogurt, use low-fat dairy products instead of the regular versions. If you’re feeling experimental, try soy milk, too. Who knows? It could become your next craving.

Making these changes is helpful because full-fat dairy products contain saturated fat as well as cholesterol. By picking a low-fat (or non-fat) version, you’re building healthier levels of cholesterol in your bloodstream.