But what are the differences between “good” and “bad” cholesterol and how can you reduce its levels naturally?
A small amount of cholesterol is necessary to maintain vitamin D reserves in the body, to keep hormone levels from being disturbed and for digestion to run smoothly. Cholesterol is mainly obtained from foods of animal origin, such as egg yolks, meat and cheese. Its increased levels are thought to be responsible for the formation of atherosclerotic plaque in the arteries.
The 2 types of cholesterol
Lipoproteins carry cholesterol, fat and fat-soluble vitamins in the blood. There are 2 types:
- Low-density lipoproteins (LDL):
High levels of LDL or “bad” cholesterol can lead to cholesterol deposits on the walls of blood vessels. This could lead to clogged arteries and an increased risk of heart attacks.
- High-density lipoprotein (HDL):
HDL, or “good” cholesterol, helps carry cholesterol away from blood vessel walls. Due to this, it contributes to the prevention of cardiovascular problems.
The liver produces as much cholesterol as our body needs. However, several factors can affect these levels, including:
- the family history
- smoking
- the sedentary lifestyle
- heavy alcohol consumption
Ways to lower “bad” cholesterol naturally
Focus on monounsaturated fats
Some recommend an overall low-fat diet for weight loss, but research is mixed on its effectiveness in managing blood cholesterol. Conversely, there is strong evidence that a diet rich in monounsaturated fats, such as the Mediterranean diet, helps lower levels of harmful LDL cholesterol and increase levels of “good” HDL.
Some great sources of monounsaturated fat are:
- the olive oil
- nuts, such as almonds, cashews and pecans
- the avocados
- nut butters
- the olives
Priority to polyunsaturated fats, especially omega-3
Scientific research shows that polyunsaturated fats lower LDL cholesterol and reduce the risk of heart disease. Polyunsaturated fats can also reduce the risk of metabolic syndrome and type 2 diabetes.
Additionally, omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. They are found in oily fish and seafood such as:
- salmon
- mackerel
- herring
- tuna fish
- shellfish (to a lesser extent), including shrimp
Limit trans fats
Trans fats are unsaturated fats that have been modified by a process called hydrogenation. This makes the unsaturated fats in vegetable oils more stable. Trans fats raise LDL and total cholesterol, while lowering beneficial HDL. So avoid consuming highly processed products.
More fiber
Soluble fiber is a type of fiber found in abundance in plants and whole grains. A preference for whole grains can help lower LDL cholesterol levels and may have a protective effect against cardiovascular disease. Some of the best sources of soluble fiber include:
- oat cereal
- beans and lentils
- Brussels sprouts
- fruits
- peas
- linseed
Pexels: Tirachard Kumtanom
Physical exercise is a protective shield for cholesterol
Exercise is a win-win choice for heart health. Not only does it improve fitness and help prevent obesity, it also lowers harmful LDL and increases beneficial HDL.
Experts advise that 150 minutes of moderate aerobic exercise per week is enough to lower cholesterol levels. Regular strength training alongside aerobic exercise can provide even more benefits.
Maintain a healthy weight
According to ladylike, being overweight or obese can increase your risk of developing high cholesterol levels. Overall, weight loss has a dual benefit for cholesterol, lowering harmful LDL and increasing beneficial HDL.
Say no to smoking
Smoking increases the risk of heart disease in several ways, including:
- raising LDL cholesterol
- lowering HDL
- affecting the transport and absorption of “good” cholesterol
Quitting smoking, if possible, can help reverse these harmful effects. A doctor can help create a smoking cessation plan.
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