When you have high levels of bad cholesterol (LDL) it can lead to having clogged arteries, heart attacks, and kidney failure in future. This is why people monitor their cholesterol levels and find ways to lower their LDL and increase the good cholesterol (HDL) in their bodies. We’ve included a few tips to bringing down the levels of bad cholesterol in your system naturally by creating some good habits for better health.
Exercising has a number of health benefits and lowering bad cholesterol levels is one of those. In one study, a group of women who were overweight were asked to exercise for 15 minutes for three to four days in one week. Researchers discovered that it lowered their LDL levels. They also said that exercising for longer than 15 minutes lowered the LDL even more.
Because of the tar that builds up from regular smoking, fewer cells are able to transport back to the liver which puts smokers at higher risk of clogged arteries. However, it was discovered that quitting smoking significantly lowered LDL levels in smokers, so it’s never too late to kick the habit.
Eat foods with mono-saturated fats
These foods help increase the production of good cholesterol. They also help to keep the bad cholesterol down by reducing the oxidation of lipoproteins. A low-fat diet can do the same thing but unfortunately, it lowers the HDL as well. Tree nuts such as almonds, cashews, hazelnuts, pecans, and walnuts have mono-saturated fats. These aren’t difficult to find and are great snacks. Other foods that good to eat include avocado, olive and canola oils.
Include polyunsaturated fats and omega 3 in your diet
Foods with polyunsaturated fats like omega 3 can lower bad cholesterol, reduce blood glucose and insulin levels. Eating foods rich in polyunsaturated fats lessens the risk of getting type 2 diabetes, and can be found in foods like fish, such as tuna, bluefin, herring, mackerel, and salmon. Tree nuts and seeds are also good sources.
Know the benefits of soluble fibre
When you eat food with soluble fibre, it is digested by the good bacteria (probiotics) in our gut. This process helps reduce bad cholesterol and VLDL (very low density lipoprotein). Good sources of soluble fiber are seeds, whole grains, oats, and fruits.
Have these tasty treats in moderation
Drinking red wine is known to lower LDL levels. However, it is emphasised that it should be done in moderation. For example, white wine is found to have the same effect and even improve reverse cholesterol transport. But, the recommended consumption is just one glass for women and two for men, daily.
Chocolate is known to increase good cholesterol and is considered an antioxidant. As a result, it helps keep arteries unclogged. However, make sure you stick to eating dark chocolate as it has less sugar.
Ask us more
Diabetes patients are among those who need to keep their cholesterol levels down. Greg Keily Chemist is a compounding pharmacy on the Gold Coast that specialises in diabetes management and is part of the National Diabetes Services Scheme (NDSS). Open daily from 7:00 am to 9:00 pm, give us a call or visit for consultation and other related services.