Elevated cholesterol is a risk factor for heart disease and stroke. Hence, it is important for total cholesterol to be less than 200 milligrams per deciliter of blood (mg/dL) and low density lipoproteins, or LDL, less than 130 mg/dL. Furthermore, since LDL directly affects total cholesterol, it is an important factor to address. The good news is that natural lifestyle changes can have a major effect on lowering total cholesterol and LDL within months.
Basic Guidelines
The quickest way to naturally lower cholesterol is to reduce the intake of dietary cholesterol and saturated fat. The total amount of fat in your diet should be between 25 to 30 percent of total calories, with no more than 10 percent from saturated fat. Based on research studies, the Cleveland Clinic reports the following outcomes:
-- Keeping dietary cholesterol intake at 200 mg can lower LDL by 3 to 5 percent
-- Maintaining a diet of less than 7 percent saturated fat can reduce LDL by 8 to 10 percent
-- Adding soluble fiber to your diet can reduce LDL by 5 percent
-- Total cholesterol may be reduced by up to 3 percent with added soy protein in the diet
-- LDL can be lowered by 5 to 8 percent by losing approximately 10 lbs. of body weight
-- Consuming plant sterols may result in a 15 percent drop in LDL
To optimize your results for lowering cholesterol naturally, limit egg yolks, butter, cream and baked goods made with vegetable shortening. Keep in mind that many foods are prepared with these items, such as mayonnaise, salad dressings, gravies and sauces. It is critical to choose low-fat dairy items to keep saturated fat and cholesterol to a minimum. High-fat cuts of meat, fried foods and trans-fats found in hydrogenated oils should be avoided as much as possible.
Foods to Choose
While limitations are important for quickly lowering cholesterol naturally, there are foods that can support a healthy cholesterol profile. Fiber is an important component for optimizing a low-cholesterol diet. Recommendations for fiber intake is between 25 and 35 g per day. Good sources of fiber include oat bran, oatmeal, beans, raw nuts and flaxseeds. Fruits and vegetables also supply a beneficial amount of fiber. Look for foods available on supermarket shelves containing plant stenols and sterols. These are the components in cholesterol-lowering drugs. Items such as Benecol, a butter substitute, is one example.
Additional Recommendations
Another quick and natural way to support your body's mechanism for lowering cholesterol is through exercise. The American Heart Association recommends at least 30 minutes of moderate aerobic physical activity most days of the week, or an average of 150 minutes per week. Examples of moderate exercise include walking at 15 minutes per mile, bicycling for five miles, raking leaves and gardening. To gauge your intensity, moderate would allow you to talk easily during the activity, while more vigorous intensity would make talking difficult. In addition, avoiding tobacco smoke can affect high-density lipoproteins, or HDL, the "good" fat, in the blood and improve cardiac health overall.
