Fed up of having medicines to control your high cholesterol ?

Just Imagine tackling high cholesterol without relying on medicines. Curious to know more about it?

An individual can effectively manage high cholesterol with proper lifestyle modifications, appropriate diet and regular exercise.

In this blog, Karetrip will explore various strategies to manage high cholesterol without the support of medicines.

So, let's dive in and discover how you can combat your cholesterol level without medication.

How to lower cholesterol naturally?

By making necessary modifications to what you eat and how you live can have a beneficial effect on your cholesterol levels .

Once you adopt these changes in your daily routine , you could visualise a steady decrease in your LDL cholesterol level and triglycerides levels . Also switching on to a healthy diet and lifestyle help to improve your HDL (“good”) cholesterol levels.

Now let's look into various strategies that can aid in managing high cholesterol without any medication:

1. Dietary Adjustments

One of the significant ways of managing cholesterol without medication lies in a heart-healthy diet. By incorporating certain modifications in your diet, you can reduce cholesterol and thereby improve your heart health.

• Increase the intake of Soluble Fiber: Soluble fiber which is present in abundant amounts in food items like oats, beans, lentils, apples, and citrus fruits, are capable of bringing down the absorption of cholesterol into your bloodstream.

• Go for Healthy Fats: Trans fats and saturated fats are responsible for raising overall cholesterol levels. Try to eliminate trans fats by replacing them with monounsaturated and polyunsaturated fats.

Try to limit the saturated fat intake to less than 6 percent of your daily calories as recommended by The American Heart association. This can significantly lower LDL cholesterol which is considered bad for health . Food items like olive oil, avocados, nuts, and fatty fish such as salmon and mackerel contain healthy fats.

• Add whey protein: Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.

• Limit Dietary Cholesterol: Foods high in cholesterol, such as red meat, full-fat dairy products, and processed foods, should be consumed in moderate amounts as the saturated fats found in them raise your total cholesterol value.

• Incorporate Omega-3 Fatty Acids in your diet: Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, do not affect LDL Cholesterol. It can help to reduce triglycerides and raise HDL (high-density lipoprotein) cholesterol.

2. Regular Physical Activity

Incorporating regular physical activity in your daily routine is a powerful tool in managing your cholesterol levels. It can help raise the level of HDL cholesterol which is good for the body while lowering LDL cholesterol and triglycerides.

Based on recent research conducted in the UK, it was found out that taking part in regular exercises increased HDL level by 4.6% and lowered LDL and triglycerides level by 5% and 3.7%, respectively.

At least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week is recommended for good cardiovascular function by The American Heart Association.

Engaging in activities such as brisk walking, cycling, swimming, and running are better options for managing our cholesterol levels. Also try to incorporate strength training exercises twice a week for better health.

3. Weight Management

By maintaining a healthy weight one can manage their cholesterol levels to a great extent. Excess body weight, particularly abdominal fat, is often the result of higher levels of LDL cholesterol and triglycerides and lower levels of HDL cholesterol.

There are different strategies that can be adopted to maintain a healthy weight.

• Monitoring Calories: Always keep track of your calorie intake.Carrying even an extra pound contributes to high cholesterol.
• Healthy Eating Patterns: Try to stick to a balanced diet that includes fruits, vegetables, whole grains, and lean proteins that can aid in weight loss. Also try to switch on to healthy alternatives. If you have a craving for sugary beverages, forget about it and switch to normal water.
• Activity oriented lifestyle: Try incorporating more activity into your daily routine. Try to use the stairs instead of the elevator. Try to do all your household work alone without the support of a maid. Try to take brisk walks in between your working hours.

4. Lifestyle Modifications

Making certain modifications in the lifestyle can significantly impact the cholesterol levels of an individual. Some of them are as follows:

• Quit Smoking: Once you quit smoking, there would be an elevation in the HDL cholesterol levels that is beneficial for overall heart health. Also the chemicals present in cigarette smoke can make LDL stickier and also damage the lining of blood vessels, making them swollen and inflamed. So quitting smoking is essential for managing high cholesterol and maintaining a healthy heart.

• Limit the intake of Alcohol : Excessive alcohol consumption can lead to an elevation in the triglyceride levels which contribute to high cholesterol. It is recommended to limit the intake of alcohol as one drink per day for women and up to two drinks per day for men,

• Stress Management: Stress can negatively impact cholesterol levels and overall heart health. Regular practice of yoga, meditation, deep breathing exercises, and mindfulness can help in tackling stress.

• Healthy sleep habits : Lack of good-quality sleep appears to negatively impact cholesterol. Minimal sleep or poor sleep quality has a close association with higher cholesterol levels.

People with insufficient sleep often have low levels of HDL which are good for health. Therefore, a person has to develop good sleep hygiene practices for better cholesterol management.

5. Regular Monitoring and Professional Guidance

Through regular monitoring and guidance from healthcare professionals , an individual can effectively manage cholesterol without medication.

Routine blood tests to check cholesterol levels and consultations with doctors or dietitians can help track progress and make necessary adjustments to the lifestyle plan.