Cholesterol is important for forming cell membranes and producing hormones, but high blood cholesterol is a major risk factor for heart disease and stroke. Dietary and lifestyle changes such as reducing fat intake, getting more exercise and losing weight help lower your cholesterol naturally. Lowering your cholesterol protects your heart and reduces the need for cholesterol-lowering medications such as statins.
Plant Sterols and Stanols
Plant sterols and stanols are heart-healthy compounds occurring naturally in foods. Eating between 0.8 grams and 3 grams of plant sterols or stanols daily lowers low-density lipoprotein, also called LDL, or "bad" cholesterol, because it clogs arteries. Plant sterols have the greatest cholesterol-lowering effect when eaten little and often throughout the day as part of a healthy, weight-maintaining diet. Food companies add plant sterols and stanols to foods such as cholesterol-lowering spreads and orange juice, according to the United States Department of Agriculture.
Reduce Saturated Fat
Saturated fat in animal products and some plant oils is a major contributor to high blood cholesterol levels. Eating a diet low in saturated fat lowers cholesterol levels, says the McKinley Health Center. Trim fat from beef, pork and lamb and remove skin from poultry. Choose lean meat such as turkey and chicken breast. Reduce the amount of meat in your diet. Eat smaller portions and don't make meat the main focus of every meal. Opt for meatless or fish dishes more often. Choose low-fat or nonfat dairy products. Use oils containing unsaturated fat, such as canola, sunflower, olive and safflower oil instead of palm and coconut oils, advises Harvard Health Publications.
Soluble Fiber
The water-soluble fibers pectin and gum, found inside plant cells, may reduce blood cholesterol when included regularly as part of a low-fat diet. Cholesterol is removed from the body via the excretion of bile acids. Water-soluble fiber binds with bile acids, increasing the amount of cholesterol eliminated, according to Colorado State University. Foods high in soluble fiber include beans, peas, oatmeal, oat bran, rice bran, barley, apples, strawberries and citrus fruits, according to the American Heart Association.
Physical Activity
Physical activity helps raise high-density lipoprotein, also called HDL, or "good" cholesterol, which transports cholesterol to the liver where it is broken down. Aim for 30 minutes of aerobic exercise daily, such as brisk walking, jogging, biking or swimming. Exercise helps you lose weight which also lowers cholesterol. A moderate weight loss of 5 to 10 pounds may reduce LDL cholesterol by 5 percent to 10 percent, according to the McKinley Health Center.
References
- United States Department of Agriculture: Healthy Plant Sterols: A Daily "Drip" is Best
- Harvard Health Publications: 15 Tips for Lowering Your Cholesterol Naturally
- McKinley Health Center: Diabetes and Cholesterol
- Colorado State University: Dietary Fiber
- American Heart Association: Cholesterol, Fiber and Oat Bran
