Cholesterol is made in your liver and has many important functions. For example, it helps keep the walls of your cells flexible and is needed to make several hormones.
However, like anything in the body, too much cholesterol or cholesterol in the wrong places creates problems.
Like fat, cholesterol does not dissolve in water. Instead, its transport in the body depends on molecules called lipoproteins, which carry cholesterol, fat and fat-soluble vitamins in the blood.
Different kinds of lipoproteins have different effects on health. For example, high levels of low-density lipoprotein (LDL) result in cholesterol deposits in blood vessel walls, which can lead to clogged arteries, strokes, heart attacks and kidney failure .
In contrast, high-density lipoprotein (HDL) helps carry cholesterol away from vessel walls and helps prevent these diseases .
This article will review 9 natural ways to increase the “good” HDL cholesterol and lower the “bad” LDL cholesterol.
The Link Between Dietary and Blood Cholesterol
The liver produces as much cholesterol as the body needs. It packages cholesterol with fat in very low-density lipoproteins (VLDL).
As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, or low-density lipoprotein, which carries cholesterol wherever it is needed.
The liver also releases high-density lipoprotein (HDL), which carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and protects against clogged arteries and other types of heart disease.
Some lipoproteins, especially LDL and VLDL, are prone to damage by free radicals in a process called oxidation. Oxidized LDL and VLDL are even more harmful to heart health .
Although food companies often advertise products as low in cholesterol, dietary cholesterol actually only has a small influence on the amount of cholesterol in the body.
This is because the liver changes the amount of cholesterol it makes depending on how much you eat. When your body absorbs more cholesterol from your diet, it makes less in the liver.
For example, a study randomly assigned 45 adults to eat more cholesterol in the form of two eggs daily. In the end, those eating more cholesterol did not have higher total cholesterol levels or changes in lipoproteins, compared to those eating less cholesterol .
While dietary cholesterol has little influence on cholesterol levels, other foods in your diet can worsen them, as can family history, smoking and a sedentary lifestyle.
Likewise, several other lifestyle choices can help increase the beneficial HDL and decrease the harmful LDL. Below are 10 natural ways to improve your cholesterol levels.
- 1- Focus on Monounsaturated Fats
Unlike saturated fats, monounsaturated fats contain a single double chemical bond, which changes how the body uses them. Research shows they offer various heart health benefits:- Improved Cholesterol Levels: Diets high in monounsaturated fats reduce harmful LDL cholesterol and maintain beneficial HDL cholesterol. For instance, a study of 24 adults with high cholesterol showed a 12% increase in HDL levels when switching to a diet rich in monounsaturated fats.
- Reduced Oxidation: Monounsaturated fats decrease the oxidation of lipoproteins, a factor contributing to artery blockages.
Excellent sources of monounsaturated fats include:
- Olives and olive oil
- Canola oil
- Tree nuts (almonds, walnuts, pecans, hazelnuts, cashews)
- Avocados
- 2- Incorporate Polyunsaturated Fats, Especially Omega-3s
Polyunsaturated fats contain multiple double bonds and are known to lower LDL cholesterol and reduce heart disease risks.- Heart Health: Studies show replacing saturated fats with polyunsaturated fats can decrease LDL cholesterol by 10% and lower coronary artery disease risk by 20%.
- Metabolic Benefits: Replacing 5% of carbohydrate calories with polyunsaturated fats reduces blood glucose and fasting insulin levels, decreasing the risk of type 2 diabetes.
Omega-3 fatty acids, a type of polyunsaturated fat, are particularly beneficial. Rich sources include:
- Fatty fish (salmon, mackerel, herring, tuna)
- Shellfish (shrimp)
- Seeds and tree nuts (not peanuts)
- 3- Avoid Trans Fats
Trans fats, created through hydrogenation, are harmful and increase LDL cholesterol while reducing HDL cholesterol. They are often found in margarine, pastries, and processed foods.- Health Risks: Trans fats contribute to heart disease and are estimated to be responsible for 8% of global heart disease deaths.
- Label Awareness: Products with “partially hydrogenated oils” contain trans fats, even if labels state “0 grams of trans fat per serving.”
To protect your heart, avoid trans fats by carefully reading ingredient lists.
- 4- Eat Soluble Fiber
Soluble fiber dissolves in water and is metabolized by gut bacteria, promoting heart health.- Cholesterol Reduction: Studies show consuming soluble fiber can decrease LDL cholesterol by up to 18%.
- Additional Benefits: Fiber can enhance the effects of statin medications, further lowering LDL cholesterol.
Good sources of soluble fiber include:
- Beans, peas, and lentils
- Fruits
- Oats and whole grains
- Psyllium-based fiber supplements
- 5- Exercise Regularly
Physical activity improves fitness, combats obesity, and positively impacts cholesterol levels.- Cholesterol Benefits: Regular exercise reduces harmful LDL and increases beneficial HDL. Activities like walking, aerobic exercises, and resistance training are particularly effective.
- Guidelines: Aim for at least 30 minutes of moderate-intensity activity five days a week to see improvements in heart health.
- 6- Lose Excess Weight
Losing weight positively impacts cholesterol by increasing HDL levels and reducing LDL levels.- Metabolic Improvements: Weight loss alters cholesterol metabolism, reducing the creation of new cholesterol in the body.
- Sustained Benefits: Studies show that weight loss improves heart health, even when LDL levels remain stable.
- 7- Avoid Smoking
Smoking impairs cholesterol metabolism and accelerates artery blockages.- Cholesterol Effects: Smoking decreases HDL levels and increases total cholesterol.
- Reversible Damage: Quitting smoking can reverse these harmful effects and lower heart disease risks.
- 8- Consider Plant Sterols and Stanols
Plant sterols and stanols, found naturally in vegetable oils and fortified foods, help lower cholesterol by competing with dietary cholesterol for absorption.- Cholesterol Reduction: Studies show consuming 1 gram of plant sterols daily can lower LDL cholesterol by 15–20%.
While they effectively lower cholesterol, further research is needed to confirm their impact on reducing heart disease risk.
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