4 Natural Ways to Lower Your Cholesterol Levels

By Adem Lewis / in , , , , , , , , , , , /

– Cholesterol is made in your liver and has many important functions. Now like anything in your body, too much cholesterol or cholesterol that ends up in the wrong
places can cause problems. In this video we’re looking
at four natural ways to increase the good HDL cholesterol and lower the bad LDL cholesterol. The liver produces as much
cholesterol as the body needs. It packages cholesterol with
particles called lipoproteins, which are like the cars
that deliver cholesterol to cells around the body. Low-density lipoprotein, or LDL, carries cholesterol wherever it’s needed, but the liver also releases high-density lipoprotein, or HDL, which carries unused
cholesterol back to the liver. So it’s these particles
we actually refer to when we say the LDL bad cholesterol or HDL so called good cholesterol. So it’s actually the particles that we want to be thinking about. 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. Now when your body absorbs
more cholesterol from your diet it makes less in the liver. So while the cholesterol that you eat has little influence on
your cholesterol levels, there’s other foods in the diet that can affect them
as can genetic factors, smoking, and sedentary lifestyle. Okay, so to lower your cholesterol, the number one thing to do is to focus on monounsaturated fats. A diet high in monounsaturated fatty acids appears to reduce the harmful LDL but increase the beneficial HDL. In this study of 24 adults
with high blood cholesterol, they found that eating a diet
high in monounsaturated fat increased beneficial
HDL by 12% compared to a diet low in saturated fat. Monounsaturated fats may also
help reduce the oxidation or damage that can occur to lipoproteins, which contributes to clogged arteries. A study of 26 people found that replacing polyunsaturated fats with monounsaturated fats in the diet reduced the oxidation
of fats and cholesterol. For these reasons, it’s recommended to use
extra virgin olive oil as your oil for preference, eat more avocados if you can, and also tree nuts like almonds, cashews, walnuts, and pecans. Number two, exercise. Exercise is a win-win for heart health. Not only does it improve physical fitness and help combat obesity, but it also reduces harmful LDL and increases beneficial HDL. While even low-intensity exercise, like walking increases HDL, making your exercise
longer and more intense increases the benefit. Based on a review of 13 studies, 30 minutes of activity five days a week is enough to improve cholesterol and reduce the risk of heart disease. Activity that elevates the
heart rate to 85% of its maximum increases HDL and also decreases LDL. The longer the duration,
the greater the effects. Resistance exercise, like lifting weights, is also beneficial and it can reduce LDL even at modest intensity such
as 50% of maximum effort. It appears that at maximum effort it also increases HDL and of course the more reps and sets you do
then the greater the benefit. Number three, eat soluble fiber. Soluble fiber refers to a
group of different compounds in plants that can interact
with our gut bacteria, and this can indirectly
affect cholesterol levels. In a study of 30 adults, taking 3 grams of soluble
fiber supplements daily for 12 weeks decreased LDL by 18%. Soluble fiber may also help increase the cholesterol benefits of taking a statin medication. Now in this 12-week study,
there were 68 adults who added 15 grams of the
psyllium product Metamucil to their daily 10 mg dose
of a lipid-lowering drug. This was found to be as effective as taking a larger 20 mg
dose of that same drug without fiber. Some of the best sources
of soluble fiber are beans, peas, lentils, fruits,
oats, and whole grains. There’s also fiber
supplements like psyllium husk which are very safe and inexpensive. Number four, don’t smoke. This one’s probably obvious but really important and significant, so I thought I’d include it. Smoking increases the risk of
heart disease in several ways. Now one of these is by changing how the body handles cholesterol, contributing to clogged arteries. The immune cells in smokers are
unable to return cholesterol from vessel walls to the blood
for transport to the liver. Now this damage is related to tobacco tar, rather than nicotine. Fortunately, giving up smoking can reverse these harmful effects, so it’s never too late. If you’re concerned about
your cholesterol levels, have them checked out by your doctor. A simple blood draw
after an overnight fast is all that’s required. Thanks for watching. Make sure to give this video a thumbs up if you found it informative. And don’t forget to
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5 thoughts on “4 Natural Ways to Lower Your Cholesterol Levels

  1. Cholesterol is needed for many processes.
    If I recall wasn't a recent study showing correlation between low cholesterol and heart disease?

    Think of cholesterol like a scab in you're arteries. You don't blame a scab for your injury, blame the cut or injury.

  2. I got this particular cholesterol guide “Hοzantο Axy” (Google it) for my own Papa and also he has much better cholesterol readings and lower blood pressure level readings. This is certainly a good quality method, he tried various other brands but this amazing one gave him a great deal better cholesterol and also sugar numbers, he’ll follow them from now on. .

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