Reducing cholesterol levels quickly and naturally typically involves lifestyle changes, dietary adjustments, and potentially incorporating alternative medicines or supplements. It’s essential to consult with a healthcare professional before making significant changes to your cholesterol management plan. Here are some approaches you can consider:
- Dietary Changes:
– Eat More Soluble Fiber: Foods like oats, beans, lentils, fruits, and vegetables are high in soluble fiber, which can help lower LDL (bad) cholesterol.
– Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and fatty fish (e.g., salmon, mackerel) in your diet.
– Reduce Saturated and Trans Fats: Limit or eliminate foods high in saturated fats (e.g., red meat, full-fat dairy) and trans fats (e.g., processed and fried foods).
– Phytosterols: Foods enriched with phytosterols can help lower LDL cholesterol levels. They are often found in margarine and certain brands of orange juice.
– Garlic: Some studies suggest that garlic may have a modest cholesterol-lowering effect. Consider adding garlic to your cooking or taking garlic supplements. Available as Allium Sativum (a potentized form) in homeopathy
- Lifestyle Changes:
– Regular Exercise: Engage in regular physical activity, such as brisk walking, jogging, or cycling, as it can help raise HDL (good) cholesterol and lower LDL cholesterol. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
– Weight Management: Losing excess weight, even a modest amount, can have a positive impact on cholesterol levels. With a combination of weight loss and a healthy diet, it’s possible to lower LDL levels up to 30% as per a study reported in WebMD. Even a 5% reduction in weight has a significant effect on cholesterol profile
– Quit Smoking: Smoking can lower HDL cholesterol and increase the risk of heart disease. Quitting smoking can improve your overall cardiovascular health.
– Getting enough sleep. When you don’t get enough sleep, your body produces more of the stress hormone cortisol, which can raise cholesterol levels.
– Limit your alcohol intake daily. Too much alcohol can raise your triglyceride levels. Limit up to one drink per day for women and up to two drinks per day for men. If possible shift to red Wine, it contains antioxidants that may help prevent coronary artery disease, the condition that leads to heart attacks
- Alternative Medicines and Supplements:
– Plant Sterols: These compounds, often found in supplements, can help lower LDL cholesterol levels.
– Red Yeast Rice: Some people use red yeast rice supplements as a natural alternative to statin medications. It contains compounds that may lower LDL cholesterol. It contains a compound called monacolin K, which is similar to the cholesterol-lowering drug statin.
– Fish Oil: Omega-3 fatty acids found in fish oil supplements can have a positive effect on cholesterol levels and overall heart health. Fish oil content omega-3 fatty acids have been shown to lower triglycerides and raise HDL cholesterol.
– Artichoke Extract: Artichoke leaf extract may help lower cholesterol levels.
– Garlic. Garlic contains compounds that help block the production of cholesterol.
- Herbal Remedies:
– Psyllium: Psyllium husk, available as a supplement, is high in soluble fiber and can help reduce cholesterol.
– Guggul. Guggul is a resin from an Indian plant that has been shown to lower LDL cholesterol and raise HDL cholesterol.
– Turmeric: Curcumin, the active compound in turmeric, may have anti-inflammatory properties that can benefit heart health.
– Green Tea: Some studies suggest that the antioxidants in green tea may have a modest effect on cholesterol levels.
– Homeopathic Allium Sativum (potentized Garlic), Hawthorn (Crataegus Oxyacantha), Yumel (Gautteria Gaumeri) offers remedies of herbal origin that doctors say has natural cholesterol lowering properties. Homeopathy: works on the principle “similia similibus curentur” and uses phytomedicines (plant derivative), minerals and biological extracts from tissues to treat patients while mapping their profile and symptoms. It has been clinically validated and is adopted in a large number of countries. Know more below
Here are some additional tips to help you lower your cholesterol quickly and naturally:
- Read food labels carefully. Look for foods that are low in saturated and trans fats, and that contain soluble fiber.
- Cook with healthy oils. Use olive oil, canola oil, or other vegetable oils instead of butter, lard, or shortening.
- Trim the fat from meat. When you eat meat, choose lean cuts and trim off any visible fat.
- Choose low-fat dairy products. Instead of whole milk, choose low-fat or fat-free milk, yogurt, and cheese.
- Avoid processed foods. Processed foods often contain unhealthy fats and added sugar.
- Get regular checkups. Your doctor can monitor your cholesterol levels and make sure you are taking the right steps to lower them
Always consult with a healthcare provider before starting any new supplement or alternative medicine, especially if you are taking prescription medications or have underlying health conditions. Additionally, these natural approaches may not provide rapid results, and it’s essential to maintain a healthy lifestyle in the long term for effective cholesterol management. Your healthcare provider can help you create a personalized plan based on your specific cholesterol levels and health needs.
