Your body needs cholesterol to function properly, and this lipid is a part of every cell in the body. Cholesterol is essential for making sex hormones. Too much cholesterol in the blood, however, contributes to plaque formation that clogs arteries and is a risk factor for heart disease. Making changes to your diet, as well as exercising more, are healthful ways to lower cholesterol levels naturally.
Eat More Soluble Fiber
There are two types of fiber--soluble and insoluble. Insoluble fiber is found in many plant foods and helps maintain digestive health. Soluble fiber is available from plant foods to a lesser degree, but is extremely important for lowering blood cholesterol levels. Soluble fiber dissolves in the digestive tract, forming a sticky gel that traps molecules of cholesterol and prevents them from being absorbed into the bloodstream. The cholesterol then passes out of the body as waste. The Recommended Daily Value (DV) for dietary fiber is 25 grams. At least one-third of the dietary fiber you consume should be soluble fiber. Foods rich in soluble fiber include: beans, apples, pears, dried fruits, oats and oatmeal, many ready-to-eat breakfast cereals, and vegetables such as broccoli, Brussels sprouts, parsnips and sweet potatoes.
Eat Fewer Animal Products & More Healthy Fats
Cholesterol is only found in animal products. Animal products, such as red meat, also contain saturated fat, which increases low-density lipoprotein (LDL) levels. Cut down on all but the leanest cuts of red meat (and limit consuming red meat to twice weekly at most), dark poultry meat, whole (or even 2% fat) dairy products, such as milk and yogurt, full-fat cheeses, sausage, ground beef (unless it is 95 percent lean), and ground pork. Also avoid foods which contain trans fats, such as bakery goods, pastries, commercially-prepared cookies, muffins, chips, and crackers. Instead, choose foods rich in healthy fats, especially omega-3 fatty acids, which are a type of polyunsaturated fat that increase high-density lipoprotein (HDL or "good" cholesterol) levels.
There are two types of Omega-3 fatty acids (an essential fatty acid)--docosahexanoic acid (DHA) and eicosapentaenoic acid (EPA). Nuts (especially walnuts), and canola, flaxseed, soybean, walnut, and wheat germ oils are all rich sources of DHA while EPA is found in fatty, cold-water fish such as salmon, mackerel, sardines, halibut, trout, and tuna. Fish oils play a role in decreasing not only LDL, but serum triglyceride (blood fat) levels.
Exercise More
Exercise improves cholesterol levels and is beneficial for raising HDL cholesterol. In a 2007 study published by the European Journal of Epidemiology, researchers investigated the dose-response relationship between daily physical activity and Body Mass Index (BMI), waist circumference, waist-hip ratio, total cholesterol, HDL, LDL, triglycerides, and systolic and diastolic blood pressure in 1,693 men and women, 33 to 64 years of age. A significant inverse association between average 24-hour physical activity level and waist circumference, BMI, waist-hip-ratio, and triglycerides was found, as well as a positive association with HDL levels. Exercise helps lower serum triglyceride levels (blood fat), while increasing HDL (good) cholesterol levels. Moderate physical activity (walking approximately 4 miles per hour for 30 minutes, 3 days a week) is enough to increase HDL levels significantly.
Try Dietary Supplements
Those who do not consume enough omega-3 fatty acids through food may consider taking a fish oil supplement. One that combines EPA and DHA is best and the therapeutic dosage (for lowering serum triglyceride levels) is 1,000 - 5,000 mg daily (or 1 - 5 grams). Fish oil is more potent than flax oil for decreasing the risk of heart disease. Plant sterols are chemicals found in plants that naturally lower cholesterol. Some foods, such as margarine-like spreads and yogurts, are fortified with sterols. However, it is difficult to consume enough sterols through diet alone to impact LDL cholesterol levels, despite fortification. Consider taking an over-the-counter plant sterol dietary supplement. Always check with your physician prior to initiating any supplementation regimen.
References
- American Journal of Cardiology; Effects of plant-based diets on plasma lipids; BM Kottler, HR Ferdowsian, ND Barnard; Oct 2009
- European Journal of Epidemiology; Associations between overall physical activity level and cardiovascular risk factors in an adult population; M Aadahl, M Kjaer and T Jørgensen; Feb 2007
- Handbook of Experimental Pharmacology; Plant sterols and stanols; MJ Tikkanen; 2005
