How to Lower Cholesterol Levels Naturally

Exercise

Exercise can improve cholesterol. Moderate physical activity can help raise the "good" cholesterol.

Adding physical activities such as, taking a daily walk during your lunch hour, playing a favorite sport, riding your bike to work can help you begin to lose weight. Find an exercise buddy or join an exercise group, to stay motivated.

Quit smoking

Quitting smoking improves your HDL cholesterol level.

Your blood pressure and heart rate recover from the cigarette-induced spike within 20 minutes of quitting.

Your blood circulation and lung function begin to improve within three months of quitting.

Your risk of heart disease is half that of a smoker within a year of quitting.

Eat heart-healthy foods

Increase soluble fiber. Soluble fiber found in such foods as oatmeal, Brussels sprouts, kidney beans, apples and pears, can reduce the absorption of cholesterol into your bloodstream.

Reduce saturated fats. Saturated fats, found in full-fat dairy products and red meat, raise your total cholesterol.

Eat foods rich in omega-3 fatty acids like salmon, mackerel, herring, walnuts and flaxseeds. They don't affect LDL cholesterol. But they reduce blood pressure.

Lose weight

Switch to tap water, if you drink sugary beverages. Try sherbet or candies with little or no fat, such as jelly beans, if you crave something sweet. Take walks during breaks at work. Try to increase standing activities, such as doing yardwork or cooking. Use the stairs instead of taking the elevator or parking farther from your office.

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935

https://www.healthlessons4u.com/2020/03/01/natural-ways-to-lower-cholesterol-levels/

https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol

https://www.medicalnewstoday.com/articles/325113

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