Lower LDL Cholesterol Naturally

High Cholesterol has Zero Symptoms

High cholesterol is caused by genetics, lifestyle choices and has zero symptoms (Morales Brown and Eske). Making healthy changes to your lifestyle, changing your diet and exercising, will lower the bad cholesterol low-density lipoprotein (LDL) and raise the good cholesterol high-density lipoprotein (HDL) (Mayo Clinic).

Heart disease is 90% preventable even if it's in your genetics by keeping your LDL low because high levels increase your risk for stroke and heart attacks (Cleveland Clinic). 

Lower LDL cholesterol by 10% naturally by consuming 2g of plant sterols or stanols a day and replace meat, which raises low-density lipoprotein cholesterol levels, with eating fish (high in omega-3 fats) a few times a week which lowers LDL cholesterol and reduces triglyceride levels in the bloodstream (Publishing). Dr Wesley Milks, a cardiologist and clinical lipidologist, says "we often tell patients that diet - focused on reducing saturated fat and increasing fiber, sometimes incorporating supplements such as plant sterols or other "nutraceuticals" - is a key factor that will affect cholesterol levels" (Milks). 

The ratio of LDL to HDL cholesterol is the most important thing when lowering your cholesterol naturally and should be around 2:1 in the lipid profile blood test (Link). 

Cholesterol Is Good and Necessary for Your Body 

Cholesterol is good and necessary for your body to perform neurological functions, produce vitamin D, essential for cells, digest fats, and produce hormones (Connell).

Foods high in soluble fiber prevent cholesterol from absorbing in the digestive tract: (Medline Plus)

• Oatmeal
• Apples
• Oranges
• Pears
• Prunes
• Bananas
• Kidney - Beans
• Lentils
• Lima Beans

Multiple clinical research studies were conducted proving walnuts were good at lowering LDL cholesterol and triglycerides probably because of the nut's unique composition of a-linolenic acid and linoleic acid which have anti-inflammatory properties (Guash-Ferre et al.). 

Artichoke leaf extract is another food source which has clinical research showing it can significantly lower LDL cholesterol and triglycerides as well (Sahebkar et al.). 

You have to take the good with the bad. It will defeat the purpose if you eat good food along with the bad. Avoid foods like fatty red meat, sodas, white bread, fried food, processed meats and of course smoking (Ennis). Contrary to belief, healthy meals can taste just as good as an unhealthy meal.

Multiple foods exist to lower bad cholesterol and raise good cholesterol. Individually, each one can lower and/or raise cholesterol on their own, but the beauty is you can make meals that pair some of them together to really properly repair your cholesterol and/or maintain healthy levels. 

Works Cited

Guasch-Ferré, Marta, et al. “Effects of Walnut Consumption on Blood Lipids and Other Cardiovascular Risk Factors: An Updated Meta-Analysis and Systematic Review of Controlled Trials.” The American Journal of Clinical Nutrition, vol. 108, no. 1, 21 June 2018, pp. 174–187, academic.oup.com/ajcn/article/90/1/56/4596930.

Morales Brown, Louise, and Jaime Eske. “How to Lower Cholesterol Naturally without Medication.” Www.medicalnewstoday.com, 7 May 2019, www.medicalnewstoday.com/articles/325113.

Mayo Clinic. “Can Lifestyle Changes Benefit Your Cholesterol?” Mayo Clinic, 2018, www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935.

Publishing, Harvard Health. “5 Foods That Fight High Cholesterol.” Harvard Health, 15 Feb. 2021, www.health.harvard.edu/heart-health/5-foods-that-fight-high-cholesterol.

Milks, M. Wesley. “How a Heart Doctor Lowered His Cholesterol.” Wexnermedical.osu.edu, 29 July 2019, wexnermedical.osu.edu/blog/how-a-heart-doctor-lowered-his-cholesterol. Accessed 10 Dec. 2022.

Link, Rachel. “How Exactly to Lower Cholesterol Naturally.” Dr. Axe, 29 July 2018, draxe.com/health/lower-cholesterol-naturally-fast/.

Cleveland Clinic. “How to Naturally Lower Your Cholesterol.” Health Essentials from Cleveland Clinic, 29 Oct. 2020, health.clevelandclinic.org/from-fiber-to-fish-oil-natural-ways-to-lower-your-cholesterol/.

Connel, Jerry. “6 Best Ways to Lower Cholesterol without Drugs.” Foodfight.org, 18 Mar. 2022, www.foodfight.org/health/natural-ways-to-lower-cholesterol/. Accessed 10 Dec. 2022.

Medline Plus. “How to Lower Cholesterol with Diet.” Medlineplus.gov, National Library of Medicine, 2019, medlineplus.gov/howtolowercholesterolwithdiet.html.

Sahebkar, Amirhossein, et al. “Lipid-Lowering Activity of Artichoke Extracts: A Systematic Review and Meta-Analysis.” Critical Reviews in Food Science and Nutrition, vol. 58, no. 15, 24 Aug. 2017, pp. 2549–2556, 10.1080/10408398.2017.1332572. Accessed 2 May 2020.

Ennis, Khama. “How Can You Naturally Lower High Cholesterol without Medication?” Goodrx.com, 2022, www.goodrx.com/conditions/high-cholesterol/treatment-without-medication. Accessed 10 Dec. 2022.