How To Lower LDL Naturally

Top tips for lowering LDL cholesterol naturally

1.  Improve your diet by increasing fibre intake: Foods high in soluble fibre can help reduce the absorption of cholesterol into your bloodstream. Good sources of dietary fibre include:oats and oat bran, fruits (apples, pears, prunes), vegetables (carrots, brussels sprouts), legumes (beans, lentils, peas) 
2. Consume healthy fats: monounsaturated fats: Found in olive oil, avocados, and nuts (almonds, walnuts), Polyunsaturated fats found in fatty fish (like salmon, mackerel), flaxseeds, and walnuts and Omega-3 fatty acids: these fats are particularly heart-healthy, found in fatty fish, flaxseeds, and chia seeds.
3. Limit consumption of unhealthy saturated and trans fats: Saturated fats are found in red meat, full-fat dairy products, and certain oils (coconut oil, palm oil). Trans fats are often found in fried foods, baked goods, and processed snacks.
4. Eat plant sterols and stanols: These naturally occurring substances, found in fruits, vegetables, nuts, and seeds, can help block cholesterol absorption.
5. Reduce dietary cholesterol: Limit consumption of high-cholesterol foods like organ meats, shellfish, and full-fat dairy products.
6. Increase physical activity: Aim for 150 minutes of moderate aerobic exercise per week: Activities like brisk walking, swimming, or cycling can help lower LDL cholesterol. Incorporate strength training into your life: Resistance exercises, such as weight lifting or bodyweight exercises, can improve overall cardiovascular health. 
7. Lose excess body fat: Even a modest body fat loss can help reduce LDL cholesterol levels. To lose body fat focus on gradual, sustainable changes rather than quick fixes which can cause you to lose muscle.
8. Quit smoking: Smoking can lower HDL (good) cholesterol and increase LDL. Quitting smoking can improve your cholesterol profile and overall heart health.
9. Limit alcohol consumption: While moderate alcohol consumption has been associated with higher levels of HDL cholesterol, excessive drinking can raise LDL cholesterol levels. If you drink, only do so in moderation.
10. Manage stress: Chronic stress may contribute to higher cholesterol levels. Techniques such as meditation, yoga, deep breathing exercises, and hobbies can help manage stress effectively.

How to monitor cholesterol levels at home

Implementing these changes above can help lower LDL cholesterol naturally over time and improve overall cardiovascular health. Regular monitoring of cholesterol levels can help track progress and make adjustments to your lifestyle as needed. This can now be done using a home cholesterol meter and test strips so you can see how your LDL levels respond to diet and lifestyle changes.