Chances are you’ve been told your cholesterol is too high.
Nearly 94.6 million Americans suffer from the effects of harmfully elevated cholesterol.
It can lead to complications like fatigue, obesity, and, most notably, heart disease.
But don’t worry: if you’re one of the many people who face that threat, I have 28 ways to reduce your bad cholesterol, and they’re all 100% natural.
At its most basic, cholesterol is a naturally-occurring substance in your body that you require to maintain a healthy balance of nutrients and chemicals.
Certain foods and lifestyles, like diets high in fat and lacking exercise, can cause cholesterol to build up in places it doesn’t belong, like the arteries around your heart.
In layman’s terms, this excess cholesterol (called plaque) makes it harder for blood to go through. This restriction causes what you and I call a heart attack.
To avoid such dire medical consequences, I think we can agree that trying to lower your cholesterol as healthily and as naturally as possible is a win-win.
The following 28 steps break down into 5 categories: foods to eat, foods to avoid, supplements, essential oils, and exercise.
These methods to naturally treat your high cholesterol should be followed in ways you feel safe, after consulting a professional.
While maintaining a healthy diet is generally safe to begin on your own, supplements and exercise regimens should be discussed with a health professional or fitness expert.
That being said, if you follow these steps and upkeep a healthy lifestyle, I bet you can stop worrying about dangerously high cholesterol.
Foods to Eat
1. Olive oil
9. Beans & Legumes
10. Sweet potatoes
11. Green tea
14. Gluten-Free whole grains
Foods to Avoid
15. Sugar & refined carbohydrates
18. Trans fats
Notice here that eggs, dairy, and red meat aren’t on the list of no-no’s.
That’s because those foods are high in cholesterol, which your body still needs in moderation.
These foods offer other beneficial nutrients like protein and calcium, and shouldn’t be discounted from your diet altogether.
19. Fish Oil
21. Niacin (Vitamin B3)
22. Red Yeast Rice
23. Garlic Extract
These supplements work in tandem with the rejuvenated diet you see above.
They usually can be found in a natural health store, or sometimes even in your local store’s pharmacy.
While these supplements are not heavily medicinal drugs, they are still highly involved in the regulation of your health, and shouldn’t be used without consulting a professional.
Chances are if your doctor has given you the “high cholesterol” diagnosis, they have also suggested ways to lower it; supplements like fish oil and even garlic are often high on their list of recommendations (including dosages and amounts).
24. Lavender Oil
25. Cypress Oil
26. Rosemary Oil
Diffusing essential oils may not be for everyone, but if you’re looking for that added boost of cholesterol reduction, these 3 oils are known to help.
Add a few drops of these oils to your diffuser, and over time you should notice stress relief, increased blood circulation, and even stabilized blood sugar.
27. Aerobic Exercise
28. Resistance Training
Exercise of any kind can do wonders to promote heart health, but these types in particular make a noticeable difference.
Aerobic exercise is a fancy way of saying cardio workouts: workouts dedicated to strengthening your heart and lungs.
These workouts are usually comprised of ways to get your heart rate up to improve your stamina, so walking briskly, or jogging and biking if you’re up to it, can be great ways to lower cholesterol levels.
Resistance training is another form of exercise that focuses on forcing your muscles to contract.
The purpose is to build strength and endurance, which can also have a beneficial effect on heart health.
The easiest way to begin this kind of training is exercises like lunges or squats.
Seeing as this list is so extensive, I hope there are more than a few ways that you would consider implementing cholesterol-lowering practices into your daily life.
Doing this naturally and healthily is the key to maintaining a fit and happy lifestyle, and reducing your risk of diseases that we would rather live without.