How to Lower Cholesterol Naturally Using Supplements

High cholesterol is one of the risk factors for heart disease. While your body does produce a certain amount of this fat that is present in the bloodstream naturally, diet is also a factor. Choosing foods containing high levels of fat can increase the cholesterol in your body.

If your goal is to lower cholesterol levels, you will want to cut back on the amount of saturated fat in your diet. Meat and dairy products are a source of this type of fat, and while you do need to eat protein and some dairy to stay healthy, you should opt for lean cuts of meat and low-fat milk, cheese and yogurt when you can.

Your doctor may recommend a medication for high cholesterol, and you should follow his or her advice. While you are discussing your treatment plan for lowering cholesterol, you may want to ask whether any of the following supplements should be part of the strategy:

Essential Fatty Acids

Essential fatty acids are an important part of the fight against cholesterol, since they help to make it less sticky and likely to attach to the lining of the arteries. The recommended dose is 2,000 milligrams per day, taken with food. Look for a product containing a combination of Omega-3, 6 and 9 fatty acids in a capsule.

Policosinols

Policosinols are sugar cane extracts, and the results of some studies have indicated that they can lower low-density (LDL or “bad”) cholesterol by 19-31 percent and total cholesterol by 13-24 percent. The recommended dose of this supplement is 5-10 mg twice a day. It should be taken on an empty stomach.

Soy Isoflavone

Soy isoflavones are extracted from soy and they are structurally similar to hormones in the human body. When this supplement is ingested, it boosts the production of HDL, or “good” cholesterol and lowers the level of LDL cholesterol. To get the benefit from this supplement, you would have to eat 20-25 grams per day. Tofu burgers, soy pudding and miso soup.

Guggul Lipids

Guggul lipids are an ancient remedy for lowering cholesterol and reducing the redness swelling associated with acne. Derived from the sap of the Commiphora mukul tree, it has been used in India to treat atherosclerosis for hundreds of years. This resin helps the liver to process cholesterol and increases the level of cholesterol that is excreted from the body as solid waste.

Sources: The National Center for Biotechnology Information

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You Can Lower Your Cholesterol Without Medication

If you have been told that you have high cholesterol, you may be thinking that you will need to take medication to bring it down into the normal range. Medication can be part of the treatment plan, but there are drug-free strategies that can help, too.

Lose Weight

Losing weight can help bring your cholesterol levels down to a more normal level. Resist the urge to go on a crash diet to get rid of extra pounds. Instead, set a goal of losing 0.5-1 lbs. per week. At this rate, you are more likely to be able to keep the weight off. Even losing a relatively small amount (5-10 lbs) can help to lower your cholesterol levels and reduce your risk of heart disease and diabetes as well.

Get Some Exercise

When you are trying to bring your cholesterol level down, increase your level of physical activity. Making a point of going for a walk regularly can help to improve your cholesterol numbers. Other forms of aerobic activity are also effective cholesterol busters, too. Be sure to choose something you will enjoy and make a point of getting active several times a week for at least 30 minutes at a time.

Eat “Good” Fats

If your doctor has advised you to cut your fat intake, he or she has given you some good advice. Not all fats are considered harmful to your health, though, and you should make a point of including foods containing monounsaturated fat in your diet. Examples of foods with this ingredient include peanut butter, olive oil, canola oil and avocados.

You will also want to make a point of including foods containing Omega-3 fatty acids in your diet.


To get this important nutrient, eat salmon, mackerel and albacore tuna a couple of times a week.

Increase Fiber in Your Diet

To lower your cholesterol level, eat more fiber. Look to fruits, vegetables, whole grains and beans to improve your health. The reason fiber-rich foods help to lower cholesterol is that they bind with bile acids (which contain cholesterol) and help to move them through the body.

These strategies can help to lower your cholesterol levels into a healthier range. It’s a good idea to discuss them with your doctor as part of your overall treatment plan.

4 Foods That Will Lower Your Cholesterol

Cholesterol is a fat that is produced by the liver, and it is in every cell in the human body. Cholesterol must be present for a person to be healthy. Good cholesterol, also known as HDL, can prevent cardiovascular disease.

When LDL, or bad cholesterol, levels are too high, the individual is at increased risk of developing heart disease. Diet can play a part of lowering cholesterol levels to an acceptable range. Foods that will lower cholesterol levels include the following:

Walnuts and Almonds

Eating nuts will help to lower cholesterol levels. Keep an eye on portions, though. These foods are high in calories, so a serving is about a handful.

Oatmeal

Eating oatmeal and oat bran helps to lower cholesterol levels, since these foods contain soluble fiber. Other choices containing soluble fiber include:

  • Apples
  • Barley
  • Kidney beans
  • Pears
  • Prunes

Olive Oil

Using olive oil for cooking is a good choice, since it contains antioxidants that lower the levels of “bad” cholesterol in the body without affecting the “good” cholesterol. eat almonds for health photoExtra virgin olive oil is the best choice, since this version has been processed to a lesser degree than other forms and contains a higher level of antioxidants. Olive oil can be used in salad dressings, as an ingredient in a marinade, or for frying foods.

Fish

Fatty fish contains Omega-3 fatty acids, which help to lower the risk of blood clots. Omega-3 also helps to lower blood pressure. People who have already had a heart attack should make a point of eating the recommended two servings of fish per week, since it helps to lower the risk of dying from a subsequent cardiac episode.

Omega-3 can also be taken as a supplement. This is a good choice for those who don’t like fish or who can’t eat it twice a week.

4 Cholesterol-Reducing Foods You Need to Know About

What you choose to eat can play a part in lowering your cholesterol levels. Here are four cholesterol-reducing foods you should be eating:

1. Fish contains Omega-3 fatty acids that help to lower cholesterol levels. If you can’t or don’t want to eat two servings of mackerel, herring, sardines, albacore tuna or salmon, you can get the benefits from taking Omega-3 supplements.

2. Oatmeal has soluble fiber, which helps to reduce the low-density cholesterol in the body. You can get the same health benefits by including apples, pears, prunes and kidney beans.

3. Walnuts and almonds contain polyunsaturated acids, which aid in keeping blood vessels healthy. A serving of an ounce or two each day will help to keep yours healthy.

4. Olive oil contains antioxidants. Including this food in your diet regularly will help to lower your “bad” cholesterol without affecting the “good” cholesterol in your body.

5 Foods to Eat to Lower Your Risk of Heart Disease

If you want to lower your risk of heart disease, make sure that you include these items in your heart diet.

  • Fruit
  • Vegetables
  • Whole Grains
  • Nuts
  • Tea

It’s easy to increase your consumption of fruits and veggies. Make a point of adding a side salad at lunch or dinner more often. If you have a choice between drinking orange juice or eating an orange, go for the whole fruit. You add valuable fiber to your diet and get a serving of Vitamin C as well.

Look for whole grains in cereals, breads, and pastas, and eat them whenever possible. As long as you don’t have any issues with nut allergies, eating almonds, Brazil nuts, cashews, peanuts, or walnuts is a heart-heathy move. Drinking green or black teas can help to lower your LDL (“bad”) cholesterol levels.

Cholesterol Fact – LDL is Bad

When  you and your doctor discuss your cholesterol level, do you understand what it means? Cholesterol is a fatty substance that is present in the blood. Not all cholesterol is considered to be bad for you. LDL cholesterol levels are the type that doctors monitor and is considered to be “bad cholesterol.” This is the type that can build up and actually block your arteries, leading to heart attacks. Less than 100 mg/dL is the level of LDL cholesterol you want to  have in your blood. In contrast, once the LDL cholesterol levels reach 160 mg/dL or higher, you have high cholesterol. Some types of foods and supplements lower LDL and leave good HDL cholesterol levels intact. Consider eating walnuts, cooking with more olive oil, consuming Metamucil and/or fish oil (Omega-3 fatty acids) every day. These things will help lower your LDL cholesterol.

Dietary Supplements for Cardiovascular Health

You may be trying to eat well, but it can be challenging to get all the nutrients your body needs to stay heart healthy from diet alone. There is a place for dietary supplements for the heart in your overall eating plan. Start by taking a multi-vitamin daily. You may be curious about using herbal remedies to help you get and stay healthy, but do educate yourself about these products before you decide to use them. Tell your doctor what (and how much) you are taking the next time you go for a visit; this is information that he or she needs to know. Believe it or not, if you have high cholesterol you can take Metamucil, a source of fiber, which has proven an effective means of lowering bad cholesterol levels.

5 Tips for Lowering Cholesterol

You do have the power to get your cholesterol numbers down, and putting these 5 tips for lowering your cholesterol into practice will help.

1. Eat less red meat.

Instead of picking up a lot of beef when you go to the grocery store, choose chicken or fish more often. Both of these two choices have less fat than beef and can be prepared in a number of tasty ways.

2. Cut back on saturated fat as much as possible.

What does this mean in practical terms? Well, you will need to switch to low-fat or skim milk, for starters. When you buy cheese, look for "light" versions as often as possible.

3. Fill up on fiber.

There are good reasons to add more fiber to your diet. Choosing whole grain breads, pastas, and cereals more often means that you will feel full for a longer period of time. You also get the benefit of lower cholesterol levels with time, since these foods are low in fat. If you decide to switch to whole wheat bread, watch the amount of butter or spread you are adding to it, though. The same advice goes for whole wheat pasta. You don’t want to blow the potential health benefits by combining it with a heavy cream sauce.

4. Get active.

Regular exercise will only help to lower cholesterol levels. You don’t need to plan to run a marathon next week to reap the health benefits of getting off the couch. Start by taking a brisk walk a few times a week and see how that feels.

Just when you were thinking that you weren’t able to enjoy life while trying to lower your cholesterol levels, here’s a bit of good news for you.

5. Drink red wine. A glass a day will help to lower your cholesterol.

Drinking to excess will not help you to become more heart-healthy, but enjoying a rich Bordeaux or Merlot can help to lessen your risk of developing heart disease. It also adds to the experience when you are having dinner, so feel free to indulge a little in the evening.