How to Lower Cholesterol Without Medication? .. Practical Steps from Home

Listen to the article The audio text is automatically generated by a machine system

Controlling cholesterol levels is extremely important, as high levels are a major risk factor for cardiovascular events, such as heart attacks and strokes. Doctors often recommend medication to help those with very high levels reduce them.

However, if cholesterol levels are slightly or moderately elevated, it may be possible to lower them without resorting to medication. A report published on the "healthline" website reviews strategies that can be tried at home for this purpose.

There are several reasons why some may prefer this option. Statins, the most commonly used class of drugs for treating high cholesterol, may have side effects for some individuals that are more severe than the risks associated with high cholesterol itself. Additionally, lifestyle changes that lower cholesterol contribute to overall heart health and reduce the risk of other diseases.

Consuming foods rich in saturated or trans fats raises cholesterol levels. Saturated fats are abundant in dairy products, meats, and palm and coconut oils, while trans fats are found in fast food and processed foods.

However, the latter has become less prevalent after the U.S. Food and Drug Administration (FDA) restricted the use of industrial trans fats.

The American Heart Association recommends reducing saturated fats to less than 6% of daily caloric intake. Trans fats are the most harmful as they raise 'bad' cholesterol (LDL) and lower 'good' cholesterol (HDL); the World Health Organization advises that they should not exceed 1% of the diet.

Increasing daily intake of soluble fiber helps lower bad cholesterol. Rich sources include oats, nuts, legumes, apples, avocados, carrots, and sweet potatoes.

One of the easiest ways to increase this fiber is by taking psyllium supplements and making oats a breakfast staple, in addition to increasing the intake of fruits and vegetables.

The likelihood of high cholesterol increases among those who are obese or overweight, but that does not mean that individuals with normal weights are immune to it.

Aerobic exercises help maintain a healthy weight and promote heart health, as well as raise levels of good cholesterol, which in turn removes the bad from the body. Walking, running, cycling, and swimming are beneficial in lowering cholesterol, especially when practiced for 150 minutes a week, or about 30 minutes a day for five days.

It is generally preferred to obtain nutrients from their natural sources, although some individuals may benefit from supplements that improve lipid profiles in the blood.

Fish oil supplements contain omega-3 fatty acids, which may help lower triglycerides, although research results in this regard are mixed. Fish oil may not directly lower bad cholesterol, but it has other benefits, including reducing inflammation.

Some evidence suggests that garlic supplements may moderately lower bad cholesterol, but the U.S. National Center for Complementary and Integrative Health points out that this effect may be limited.

Research dating back to 2000 indicated that garlic might reduce the body's absorption of cholesterol and lower triglycerides in the blood, but more studies are needed to understand the relationship accurately. Garlic supplements can be purchased from health food stores, or one can simply increase the use of raw garlic in home cooking.

There are no specific symptoms that indicate high cholesterol, and many people with the condition are unaware of it. According to the Centers for Disease Control and Prevention (CDC), cholesterol levels should be checked by a healthcare professional every 4 to 6 years after reaching the age of 21. More frequent checks are recommended if there is a personal or family history of high cholesterol or cardiovascular diseases.

Lifestyle changes, such as diet and exercise, are usually the first line of treatment. However, if the doctor believes that your risk of a serious cardiovascular event is high, they may recommend taking a statin.