The best science-backed strategies to reduce LDL cholesterol without medication

Whereas other research indicates that too little or too much sleep can result in low HDL levels. However, it is worth noting that consuming too much soluble fiber may lead to constipation, bloating, and stomach pain. People should try to increase their soluble fiber intake gradually over time. According to the United States Food and Drug Administration (FDA), most Americans do not consume the recommended amount of dietary fiber. The recommended amount is around 28 grams a day based on a 2,000-calorie daily diet.

LDL (low density lipoprotein), or “bad” cholesterol, can cause fatty buildup called plaque in your arteries. Having high LDL, the “bad” cholesterol, can raise your risk of heart attack and stroke. Men between the ages of are more likely to have higher total cholesterol levels than women. However, after menopause, women often see a rise in LDL levels, and are more likely to die from heart disease and stroke than from breast cancer [14]. By quitting smoking, a person can lower their LDL and increase their HDL cholesterol levels.

Excess LDL cholesterol can accumulate and form hard deposits in the arteries, which may lead to the condition atherosclerosis. People tend to think of avocados in guacamole, which often is eaten with high-fat corn chips. Try adding avocado slices to salads and sandwiches or eating them as a side dish. Also try guacamole with raw cut vegetables, such as cucumber slices. Many natural ways to lower your LDL cholesterol will work best if they become part of your lifestyle for the long term.

Taking psyllium supplements and eating oatmeal for breakfast are easy ways to increase the amount of soluble fiber you consume every day. You can also load up on fruits and veggies to get that fiber intake even higher. To reduce LDL levels, limit sources of refined carbs and added sugars such as soda, chips, candy, baked goods, sweetened yogurt, and ice-cream [15]. Some of these foods may also contain trans fat, which can increase LDL as well as inflammation [6,9]. Here are some science-backed methods to lower LDL cholesterol without medication.

Alpha-lipoic acid: What science says about health benefits, weight loss, and more.

If you have a history of heart attack or stroke and are already on a cholesterol-lowering medication, your doctor may aim for your LDL level to be 70 mg/dL or lower. Trans fats can increase the liver’s production of very low density lipoprotein (vLDL) [20]. They are mostly consumed from partially hydrogenated oils found in baked goods, margarine, shortening, and convenience/packaged foods. Trans fats have been shown to elevate LDL cholesterol and increase risk for cardiovascular disease, and therefore, should be avoided [9]. Conversely, HDL stands for High Density Lipoprotein, and is considered “good” cholesterol because it picks up cholesterol and returns it to the liver for excretion [2].

1. You can also try taking a supplement like red yeast rice or psyllium to lower LDL cholesterol within weeks.
2. But more research is needed to definitively understand how garlic is linked to lower cholesterol levels.
3. They are mostly consumed from partially hydrogenated oils found in baked goods, margarine, shortening, and convenience/packaged foods.

Fish, flax seeds, and walnuts are all rich sources of this polyunsaturated fat. The majority of fats you eat should come from both monounsaturated fats and polyunsaturated fats, rather than unsaturated or trans fats. High cholesterol increases your risk of heart disease and heart attacks. But if you’d rather first make lifestyle changes to improve your cholesterol, try these five healthy changes. Cholesterol supports many essential bodily functions, such as cell membrane formation and hormone production.

Eat Soluble Fiber

Eating foods high in fiber can be beneficial for blood cholesterol levels. This “good” cholesterol absorbs LDL and carries it back to the liver so it can leave the body, reducing LDL levels. With that being said, drinking more than three alcoholic drinks a day may increase your chances of developing heart disease. The study found that greater weight loss correlated with greater cardiovascular improvements.

Margarines and orange juice with added plant sterols can help lower LDL cholesterol. Adding 2 grams of sterol to your diet every day can lower your LDL cholesterol by 5% to 15%. Foods such as walnuts, flaxseed and canola oil also have small amounts of omega-3 fatty acids. A few simple tweaks to your diet alcohol dependence withdrawal and relapse pmc — along with exercise and other heart-healthy habits — might help you lower your cholesterol. After 90 days, the effects of smoking on cholesterol can be reversed quite a lot. Other forms of exercise, such as yoga, walking, and weight-bearing exercises have been shown to modestly decrease LDL levels.

Sweet potatoes, Brussels sprouts, whole grains, and legumes are all excellent sources of soluble fiber. Cardiovascular exercise can help to keep your weight at a healthy range and can addiction treatment national institute on drug abuse nida also boost your heart health. Walking, jogging, biking, and swimming are all exercises that can help lower cholesterol, especially if you do them three times per week or more.

If My LDL Goes Down After I Lose Weight, Will It Stay That Way?

You can also try taking a supplement like red yeast rice or psyllium to lower LDL cholesterol within weeks. Like any other food, monounsaturated fats are healthiest when used in moderation. Select foods and oils that are rich in monounsaturated fats as a replacement for those that are high in saturated or trans fats. drug addiction substance use disorder symptoms and causes Eating foods that contain saturated or trans fats can increase your cholesterol level. The American Heart Association recommends reducing saturated fat intake to less than 6 percent of your daily calories. Various research studies of LDL levels have shown “lower is better.”  Talk to your health care professional.

Lose Weight

However, having high levels of LDL cholesterol can increase a person’s risk of heart disease, heart attack, and stroke. Studies have shown that statins lower the risk of heart attack and stroke in people with high low-density lipoprotein (LDL) cholesterol. Eating well, managing your weight, exercising, quitting smoking, and limiting your alcohol intake can lower your LDL cholesterol levels and help keep them in a healthy range.

How to lower your cholesterol without drugs

LDL cholesterol can accumulate in the arteries and increase the risk of heart disease, heart attack, and stroke. According to the American Heart Association (AHA), consuming trans fats can negatively affect a person’s health in two different ways. They may also reduce blood levels of high-density lipoprotein (HDL), or “good,” cholesterol. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure. You can find whey protein powders in health food stores and some grocery stores.

You don’t have to lose a drastic amount of weight to improve your heart health. Research shows that losing even a small amount of weight (less than five pounds) may help lower your LDL levels. High LDL can also be linked to high triglycerides, a type of fat in your blood that comes from your diet.