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7 Natural Ways to Lower Your Cholesterol
03 September 2018
High cholesterol is one of the biggest killers in Australian society. It can lead to many health complications, including strokes and heart attacks which can ultimately be fatal. However, you may be surprised in some of the incredibly effective natural ways that you can lower your cholesterol.
If you're looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol (the bad kind). The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.
Bergamot contains powerful antioxidants called flavonoids. Commonly used as a flavouring in Earl Grey tea, the extract of the bitter citrus fruit was shown to reduce cholesterol levels recent human studies. Bergamot was also shown to raise good cholesterol, removing fatty deposits in the liver and lowering blood sugar levels.
Salmon and fatty fish
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, as well as lowering cholesterol. According to research, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can indeed raise good cholesterol.
Limit your intake of foods full of saturated fats, trans fats, and dietary cholesterol
Foods with a lot of saturated fat include butter, red meat, full-fat and low-fat dairy products, palm oil, and coconut oil. If you see partially hydrogenated fat in the ingredient list of a food label, that food has trans fats. Top sources of dietary cholesterol include egg yolks, organ meats, and shellfish. Steer clear of all these nasties!
Eat a lot more fiber-rich foods
Foods naturally rich in soluble fiber have proven particularly good at lowering cholesterol. Excellent sources include oats, bran, sweet potatoes, as well as legumes or beans, such as pinto beans, black beans and peas. Vegetables rich in soluble fiber include carrots, brussels sprouts, beetroot, and eggplant. Good fruit sources are berries, passion fruit, oranges, pears, apricots, and apples. With this many options, it should be easy to include a few fiber-rich foods into your daily diet.
Lose any excess weight
Losing excess weight is beneficial for all sorts of reasons, from improving your cholesterol profile to preventing epidemic diseases, including type 2 diabetes, high blood pressure, heart attacks, strokes, gout, and many types of cancer.
Psyllium husks are seed grains sold as a soluble fibre supplement and laxative. Studies have shown that 9 to 10 grams daily of psyllium reduces LDL levels.
You are only given one body during your lifetime, so it’s imperative that you take care of it. Next time you’re thinking you may need a healthy change, keep these 7 natural cholesterol remedies in mind.
(Women's Health Week 3 to 7 September has some inspirational ideas and more than 2000 events across the country with which to get involved. Have a look, here.)