Many of us who have to struggle with getting their cholesterol under control already know how difficult it can be. While we understand the risk of damage to our heart health, it is still a challenge to find the right balance of food, exercise, and medication that will help us bring those numbers down. Many are reluctant to start a life dependent on medications to lower their cholesterol levels for fear of the side effects they may bring so they are looking at how to reduce LDL cholesterol levels naturally.
1.) Eat Soy-Based Foods
Because soy is naturally low in saturated fats it can help to lower your cholesterol levels in a big way. Soy is not only low in cholesterol but it also has a special protein that helps the body to regulate its cholesterol. Studies have reported that by substituting many of your foods with soy alternatives you can lower your cholesterol levels by as much as 6%. Aim to consume about 15g of soy protein every day from foods like soy milk, yogurt, desserts, meat alternatives, nuts, and tofu.
2.) Eat More Nuts
Nuts are high in vegetable proteins, fiber, and unsaturated fats. They also contain a healthy dose of vitamin E, magnesium, potassium, and lots of other beneficial nutrients. Consuming 30-35g of nuts (about a handful) a day can help to lower your cholesterol levels by around 5%.
3.) Eat More Grains
For another tip on how to reduce LDL cholesterol levels naturally, consider adding more grains to your diet. Some grains, like oats and barley are very rich in soluble fiber, which forms into a gel that binds cholesterol together in the intestines preventing it from being absorbed into the bloodstream. It is recommended that you consume at least 1 gram of beta glucan (a soluble fiber found in grains) a day to get the best results.
4.) Foods Rich In Plant Sterols And Stanols
Plant sterols are very similar in structure to cholesterol and can be found in a variety of foods we consume every day. These include vegetable oils, seeds, fruits and vegetables. The sterols in these foods can lower cholesterol levels by blocking the body's ability to absorb cholesterol in the gut. By consuming 2-3 portions of fortified milk or yogurt or one dairy drink fortified with stanols or sterols, you could possibly see a 7-10% reduction in your number in as little as three weeks.
5.) What Not To Eat
Of course, eating the right foods is only half the battle. It does no good to consume foods to fight off cholesterol if you will continue you eat those foods that will just build it back up again. There are certain foods that should be avoided if you have trouble managing your cholesterol levels. Consuming deep fried foods on a regular basis will pretty much guarantee that you will increase your sodium, fat, and cholesterol to dangerous levels. Knowing how to reduce LDL cholesterol levels naturally also means learning how to limit those foods that will continue to keep your numbers high.
It's always best to lower cholesterol naturally but if you are unable to do so through regular diet and exercise, you may have to get additional help from your doctor through medication.