Cholesterol is a fat-like substance native to the human body. It’s important for the process of building cells and making hormones. The liver makes as much cholesterol as the body needs and removes the excess, but when there’s too much excess cholesterol in a body, the liver cannot remove it all.

There are two kinds of cholesterol: high-density and low-density lipoproteins. Low-density cholesterol (LDL) is frequently referred to as ‘bad’ cholesterol because too much of it can lead to serious health issues. 

When the body functions properly, this kind of cholesterol delivers cholesterol across your body, which is a necessary and important function. High-density cholesterol (HDL) collects excess cholesterol from the body and returns it to the liver to be broken down. 

High levels of low-density cholesterol can pose serious risks in the form of heart disease, stroke, high blood pressure, and a condition called ‘peripheral artery disease.’ 

 

Eating More Fiber

Eating more soluble fiber is one of the simplest and most direct ways to naturally affect your cholesterol levels. It binds with cholesterol in the digestive system and carries it out of the body. There are many foods high in soluble fiber you can add to your diet to adjust your cholesterol levels, such as:

• Beans

• Brussels sprouts

• Carrots

• Avocados

• Whole grains (oats, brown rice, whole-wheat bread, or pasta)

 

Another way to easily increase your fiber intake is through supplements. Psyllium husk is a popular choice, as it is easy to find and comes in multiple forms, including powder and pills. Another is Sur’s Nutrim powder, which contains beta-glucans that have been shown to reduce LDL while maintaining levels of HDL.

 

Improving Your Overall Diet

Once you’ve added more foods high in soluble fiber to your diet, there are other adjustments you can make that will help you get your cholesterol levels on track and keep them there. You should avoid:

• Saturated fats: Red meat, butter, cheese, and cream are all high in saturated fats. This means that baked goods are also high in this kind of fat.

• Refined carbs and sugars: Found in almost any processed food, these ingredients can reduce the body’s amount of high-density cholesterol, damaging its ability to get rid of excess cholesterol and keep your levels in check.

• Trans fats: It’s important to know if you’re consuming any food with trans fats, because even trace quantities can add up to very negative consequences.

If you can significantly cut your intake of these three categories, you’re giving your body and your cholesterol levels a huge helping hand.

 

Increasing Your Exercise Levels

Even moderate physical activity can help adjust your cholesterol levels in the right direction. The more active a person is, the more saturated fats their body uses for energy. 

Exercise can also raise levels of high-density cholesterol. Of course, physical activity also often leads to weight loss, another path to managing cholesterol levels, as being overweight contributes to higher levels of unhealthy cholesterol.

 

Making Lifestyle Changes 

Finally, here are a few lifestyle tips that can help you lower your cholesterol levels naturally:

• Get a good night’s sleep every night: People who don’t get enough sleep are more likely to have less high-density cholesterol.

• Keep your anxiety and stress low: While this is still being studied, there is a correlation between stress and anxiety levels and high cholesterol.

• Quit smoking: Nicotine leads to increasing levels of LDL and decreasing levels of HDL.

 

Naturally Better

Just because you’ve found out you have high cholesterol doesn’t mean you need to reach for medication. By adjusting your diet and lifestyle, you can help get your body back on track naturally!