Cholesterol is produced in the liver and serves many purposes. It helps maintain the walls of your cells flexible and is required to produce various hormones. Too much cholesterol raises issues, just like everything else in the body. Cholesterol, like fat, does not dissolve in water. Instead, it relies on molecules known as lipoproteins to circulate across the body. They carry cholesterol, fat, and fat-soluble vitamins through the bloodstream. Lipoproteins come in various shapes and sizes, each with its own set of health benefits. High levels of low-density lipoprotein (LDL), for instance, cause cholesterol deposits in blood vessel walls, which can contribute to heart diseases like clogged arteries, stroke, heart attack, and even kidney failure. High-density lipoprotein (HDL), on the other hand, serves to transport cholesterol away from vessel walls and so helps to avoid these conditions. There are several natural methods for raising HDL (good) cholesterol and lowering LDL (bad) cholesterol.
The Relationship Between Dietary Cholesterol And Blood Cholesterol
Your liver produces all of the cholesterol required by your body. Very low-density lipoproteins (VLDLs) are lipoproteins that combine cholesterol and fat (VLDL). VLDL develops into the more dense LDL, which transports cholesterol wherever it is required, as it provides fat to cells throughout the body. HDL is also released by the liver, and it transports unneeded cholesterol back to the liver. Reverse cholesterol transfer is a procedure that protects against blocked arteries and various forms of heart disease. In a process known as oxidation, free radicals can damage specific lipoproteins, notably LDL and VLDL. Oxidized LDL (oxLDL) and VLDL (oxVLDL) are considerably worse for your heart. Although food businesses frequently advertise low-cholesterol products, a current study has revealed that eating cholesterol has only a minor impact on total cholesterol levels in the body. This is because the amount of cholesterol generated by the liver fluctuates depending on the amount of food consumed.
The Dietary Guidelines Advisory Committee(USA) removed its prior recommended daily cholesterol limit beginning in its 2015–2020 guidelines and continuing in the current 2020–2025 guidelines in favour of a new focus on dietary patterns rather than macronutrients. Its suggestions are based on a thorough examination of contemporary studies. The 2020 DGA advises that persons over the age of two consume fewer than 10% of their daily calories from saturated fat. They also suggest substituting unsaturated fats, particularly polyunsaturated fats, for saturated fats. The recommendations certainly propose limiting cholesterol intake, although this is primarily to prevent saturated fat from accompanying cholesterol in meals than to prevent cholesterol intake. While dietary cholesterol may have minimal impact on your cholesterol levels, other aspects of your life, such as family history, smoking, a sedentary lifestyle and heavy alcohol consumption will have a negative impact. By boosting the helpful HDL and reducing the dangerous LDL, healthy lifestyle choices can help turn the tide. Continue reading to discover natural approaches to lower your cholesterol.
1. Monounsaturated Fats Should Be Prioritized
Unsaturated fats, unlike saturated fats, have at least one double chemical link, which affects how your body uses them. Only one double bond exists in monounsaturated fats. While some people promote a low-fat diet for weight reduction, the evidence for its usefulness in lowering blood cholesterol is equivocal. Lowering fat intake is an effective approach to lower blood cholesterol levels, according to one study. Low-fat diets, on the other hand, have been linked to detrimental impacts such as reduced HDL (good cholesterol) and more triglycerides, according to studies. In contrast, studies have indicated that a diet rich in monounsaturated fats, such as the Mediterranean diet, can help lower detrimental LDL levels while increasing beneficial HDL levels. According to a study, monounsaturated fats may also lower cholesterol oxidation. Free radicals can react with oxidised cholesterol, causing blocked arteries. Atherosclerosis or heart disease can develop as a consequence of this. Monounsaturated fats are beneficial to one’s health because they lower bad LDL cholesterol, raise high HDL cholesterol, and limit dangerous oxidation. Here are a few wonderful monounsaturated fat sources. Some of them are rich in polyunsaturated fat as well:
- Olive oil
- Nuts, such as almonds, cashews, pecans, and macadamias
- Canola oil
- Avocados
- Nut butter
- Olives
2. Polyunsaturated Fats, Particularly Omega-3s, Should Be Consumed
Since polyunsaturated fats contain more double bonds than saturated fats, they behave differently in the body. Polyunsaturated fats have been shown in studies to lower LDL (bad) cholesterol and lower the risk of heart disease. One research, for example, swapped saturated fats for polyunsaturated fats in the diets of 115 people for eight weeks. Total and LDL (bad) cholesterol levels were lowered by roughly 10% by the conclusion of the research. Polyunsaturated fats may also lower your chances of developing metabolic syndrome and type 2 diabetes. Another research replaced 5% of the calories in the diets of 4,220 people with polyunsaturated fats, substituting carbs with polyunsaturated fats. Their fasting insulin and blood glucose levels fell, indicating a lower risk of type 2 diabetes. Omega-3 fatty acids are a form of polyunsaturated fat that is very good for your heart. They’re present in fish oil supplements and seafood. Especially high levels can be seen in fatty fish such as:
- Salmon
- Mackerel
- Herring
- Deep-sea tuna-like bluefin or albacore
- Shellfish (to a lesser degree), including shrimp
- Hilsa
Seeds and tree nuts, but not peanuts, are other sources of omega-3s.
3. Trans Fats Should Be Avoided
Unsaturated fats that have been changed through a process known as hydrogenation are classified as trans fats. This is done to improve the stability of the unsaturated fats in vegetable oils. The resultant trans fats are known as partly hydrogenated oils since they are not fully saturated (PHOs). They are solid at room temperature, giving items like spreads, pastries, and biscuits greater texture than unsaturated liquid oils.
Food makers prefer trans fats because of their better texture and shelf life. However, partly hydrogenated trans fats are processed in the body differently than other fats, and not in a positive way. Trans fats raise total cholesterol and LDL levels while lowering HDL levels.
Artificial PHOs, often known as trans fats, were banned in processed foods in the United States by the Food and Drug Administration (FDA) in 2018. The deadline has been extended to January 1, 2020, to allow for the distribution of items that have already been manufactured. The World Health Organization (WHO) has issued a global demand for industrially generated trans fats to be phased out of the global food supply by 2023. Trans fats are typically found in the following foods:
- Margarine and shortening
- Pastries and other baked goods
- Certain microwaveable popcorn
- Fried fast foods
- Some pizzas
- Nondairy coffee creamer
Excess trans fats, along with inadequate polyunsaturated fats and excess saturated fats, are a key cause of coronary heart disease death worldwide, according to the research on global health patterns.
4. Consume Soluble Fibre
Soluble fibre is a collection of chemicals found in plants that dissolve in water but cannot be digested by humans. Soluble fibre, on the other hand, maybe digested by the good bacteria in your intestines. They need it for their sustenance. These healthy bacteria, often known as probiotics, have been demonstrated in studies to help lower LDL levels. A review of studies found that whole grains, which include significant quantities of fibre, lower total and LDL cholesterol levels when compared to control groups. The good news is that whole grains have not been demonstrated to lower HDL cholesterol levels.
Soluble fibre can also aid boost the cholesterol-lowering effects of statin drugs. The advantages of soluble fibres extend to a wide range of disorders. High fibre consumption, including soluble and insoluble fibre, lowered the risk of mortality by about 15% over 17 years, according to a major evaluation of several trials. The following are some of the greatest sources of soluble fibre:
- Oat cereals
- Beans and lentils
- Brussels sprouts
- Fruits
- Peas
- Flaxseeds
Fibre supplements, such as psyllium, are also a good source of soluble fibre.
5. Exercise Regularly
Exercise is a win-win situation when it comes to heart health. It not only improves physical fitness and aids in the fight against obesity, but it also lowers dangerous LDL and raises favourable HDL. The American Heart Association recommends 150 minutes of moderate aerobic exercise each week to lessen cholesterol levels. In one study, 20 overweight women who did 12 weeks of mixed aerobic and strength training saw a reduction in the extremely hazardous oxidised LDL. They did 15 minutes of aerobic activity three times a week, including walking and jumping jacks, resistance-band training, and low-intensity Korean dancing. While even low-intensity exercise like strolling raises HDL, increasing the duration and intensity of your workout improves the effect. Aerobic activities should aim to boost the heart rate to around 75% of maximal. Resistance training should be performed at 50% of one’s maximal capacity. High-intensity exercise that raises the heart rate to 85% of maximum, raises HDL while lowering LDL. The higher the effects, the longer the duration. Even moderate-intensity resistance training can lower LDL. It also raises HDL when used at maximal exertion. The advantage improves when the number of sets or repetitions is increased. Some studies question the efficacy of moderate exercise in lowering cholesterol levels. Except in a few trials confined to certain groups, low to moderate aerobic exercise did not lower LDL levels, according to one study. Another research on inactive young women revealed no difference in their lipid profiles after 8 weeks of various forms of exercise.
Moderate exercise is still suggested, especially for sedentary people, since it may help decrease some specific-sized LDL particles known as subfractions.
6. Maintain A Weight That Is Good For You
Obesity or being overweight might raise your chances of acquiring high cholesterol. 10 mg of cholesterol is produced every day for every 10 pounds of extra fat. The good news is that if you are overweight, decreasing weight can help lower your cholesterol levels. People who decreased 5–10% of their body weight had lower total cholesterol, LDL cholesterol, and triglyceride levels, according to research. Those who dropped more than 10% of their body weight had considerably lower cholesterol and triglyceride levels. A diet rich in healthy oils was shown to reduce both good and bad cholesterol in a trial of people who were trying to lose weight. Women who were overweight or obese were randomly allocated to one of three groups for a one-year behavioural weight-reduction plan:
- Low fat and high carbohydrate
- Low carbohydrate and high fat
- Low carbohydrate and walnut-rich high fat
The walnut-rich diet had the greatest impact on cholesterol levels. It lowered LDL and raised HDL. The walnut-rich diet group, which focused on polyunsaturated fatty acids, did not have the same good cholesterol effects as the high fat, low carb group, which stressed monounsaturated fats. Overall, losing weight has a dual effect on cholesterol, lowering detrimental LDL and raising healthy HDL. Work together with your doctor to develop a nutrient-dense, long-term weight-loss strategy.
7. Smoking Should Be Avoided
Tobacco smoking increases heart disease risk in a variety of ways. Changing the way the body processes cholesterol is one of these techniques. Smokers’ immune cells are unable to return cholesterol from vessel walls to the bloodstream, where it could be transported to the liver. This damage is caused by tobacco tar, not nicotine. These faulty immune cells may play a role in smokers’ arteries being blocked more quickly. Cigarettes contain a hazardous toxin called acrolein, which may enter the bloodstream through the lungs. Scientists think it interferes with HDL’s ability to transport cholesterol throughout the body, causing LDL levels to rise, perhaps leading to heart disease. If feasible, quitting smoking can help to counteract these negative consequences.
8. Alcohol Should Be Consumed In Moderation
One of today’s key health controversies is the function of alcohol in giving heart-protective benefits. According to several studies, alcoholic beverages can raise good HDL cholesterol and lower the risk of heart disease when consumed in moderation. The American Heart Association does not recommend consuming wine or any other alcoholic beverage to decrease cholesterol or enhance heart health. According to the organization, there is no solid study that links alcohol use to improved heart health. Although moderate alcohol consumption may result in a minor increase in good HDL cholesterol, the AHA believes that exercise is a superior approach to obtain this effect. Alcohol consumption guidelines should be revisited in light of their negative impact on cardiovascular health, even in little doses, according to some studies.
Researchers are particularly concerned about the dangers of advocating moderate alcohol use because of the potential for misuse.
9. Take The Sterols And Stanols Found In Plants
Several types of supplements have been demonstrated to help with cholesterol control. Plant stanols and sterols are cholesterol-like compounds found in plants. They are absorbed from the food like cholesterol because they resemble cholesterol. They do not contribute to blocked arteries, however, since components of their chemistry vary from human cholesterol. Conversely, they compete with human cholesterol to lower cholesterol levels. The absorption of plant sterols from the diet substitutes the absorption of cholesterol. Plant stanols and sterols are naturally present in vegetable oils and are added to certain oils and butter replacements in small amounts. Clinical trials demonstrate that ingesting 1.5–3 grams of plant sterols/stanols daily can lower LDL levels by 7.5–12%, according to a review of the literature. According to the researchers, consuming it twice a day with a large meal provides for excellent cholesterol reduction.
Although plant stanols and sterols have been shown to lower cholesterol, no evidence has been found that they reduce the risk of heart disease. Several clinical trials have shown that plant sterol supplements and fortified diets may reduce the risk of heart disease, although there is still a lack of concrete data.
Cholesterol serves a vital role in the body, but too much of it can lead to blocked arteries and heart disease. LDL is vulnerable to free radical damage and is the primary cause of heart disease. HDL, on the other hand, helps to prevent heart disease by transporting cholesterol away from the vessel walls and back to the liver. If your cholesterol is out of whack, lifestyle changes should be your first line of defence. Unsaturated fats, soluble fibre, plant sterols and stanols can all help to raise good HDL and lower harmful LDL cholesterol. Exercising and losing weight might also assist. Smoking and eating trans fats are both unhealthy and should be avoided. Starting at the age of 25, the WHO advises that you get your cholesterol levels examined every 5 years.
