How to lower bad cholesterol levels naturally?

Do you hear the word ‘cholesterol’ and immediately start worrying about your heart health? Well, here’s the thing: not all cholesterol is bad for you! In fact, our bodies need a certain amount of it to function properly. However, having too much of that bad cholesterol can lead to serious health problems.

So what can you do about it? You could try taking medication…or you could take matters into your own hands and lower those levels naturally! Here are some tips on how to do just that:

Make Some Dietary Changes

You are what you eat. If your diet consists mainly of fast food burgers and fries washed down with sugary soda (and let’s be honest, who doesn’t love that?), then I’m afraid we have some bad news for you…

But fear not my friend! There are easy tweaks that can make a huge difference when it comes to lowering bad cholesterol levels. Simply swap out some less-healthy foods or drinks for these alternatives:

Avocado Toast Instead of Buttered Toast

Avocado toast – once thought to be only consumed by nature-loving hipsters – has become somewhat mainstream in recent years. And there’s good reason for this! Not only does avocado toast taste delicious (especially if topped with salt/pepper/sriracha), but avocados contain healthy monounsaturated fats which help reduce LDL (‘bad’) cholesterol levels.

Oatmeal Instead of Sugary Cereals

If the first thing you reach in the morning is Coco Pops or Froot Loops (guilty as charged….), consider switching things up and opting instead for oatmeal porridge (boring right?!). This may sound like an old person snack but bear with us – oatmeal contains soluble fiber which helps flush out excess bile acids in our gut – reducing both total and LDL cholesterol!

Red Wine Instead of Beer

Great news for wine lovers! Moderate consumption (1-2 glasses per day if you’re a man, and 0.5-1 glass if you’re a woman) of red wine has been linked to an increase in HDL (‘good’) cholesterol levels. Just make sure not to go overboard – we all know how quickly one glass can turn into five…or is that just us?

Exercise Regularly, but Comfortably

No pain no gain right? Maybe when it comes to building muscles or burning calories, but not necessarily for reducing those bad cholesterol levels. In fact, high intensity exercises like Crossfit or HIIT may actually lead to increased inflammation and result in higher risk factors!

It’s best therefore to blend moderate exercise with some light cardio; here are some ideas:

Take a daily walk instead of Ubering/Taxiing

If your office or university campus within walking distance then why not try parking yourself at the further end (who doesn’t luxury??)? If this isn’t possible take public transportation part-way (think green) and hoof it the rest.

Walking regularly has been shown in numerous studies (we looked up wikipedia so its legit!) as being effective at decreasing both bad LDL and total cholesterol – plus its super easy on our joints especially when compared with more strenuous activities such as running.

Take Up Yoga Over Weights Gym Sessions

Yoga offers many benefits beyond just physical strength gains enjoyed by gym junkies!. Certain poses targeting heart rate have been found helpful in decreasing levels of triglycerides which increases blood fat alongside unhealthy cholesterol directly linked to an increase in potential cardiovascular events – never mind keeping the mind relaxed too). Really want those bicep curls bro?, don’t worry there’s nothing wrong with picking them up between mat sessions!

Limit Alcohol Consumption

While moderate alcohol intake can actually increase good cholestrol levels (as we found out in the wine section) – it doesn’t always mean that more is better. Health care professionals and studies alike have concluded when done to excess, alcohol can raise triglyceride levels alongside other unwanted consequences such as liver issues (yes all those vodka shots will likely cause problems).

If you are trying to reduce cholesterol levels consider cutting out binge drinking sessions and try alternate strategies such as relaxation techniques or stress relievers such spending time with loved ones; if this isn’t working then sparingly sipping on a drink once per week while out with mates may be acceptable.

Other Tips

We’ve already covered dietary changes, exercise regimes and alcohol consumption habits but there are some additional lifestyle tips that could help:

Quit Smoking

Smoking of course is detrimental no matter which way one spins it; whether in the form of tar coated lungs or dreadful smelling clothes…it doesn’t help anyone especially yourself so ditch smoking for better lung function not forgetting quitting leads to decreased LDL by itself!

Drink Plenty of Water

Water isn’t just great for keeping us hydrated during exercising sessions its very helpful pump getting rid of ‘bad’ ingredients from our bloodstream! (think flushing stuff).

Summary? Quite simply add lots of water into your daily routine – especially after finishing up at work.

Watch your Weight

Avoiding obesity means lower risk factors full stop. It’s simple math really – fewer calories consumed than burnt leading 1 pound lost approximately equals net decrease around 1 point/ one third unit following total inflammation scale reduction (so even walking short distances regularly counts!).

In conclusion, don’t let the fear-mongering about cholesterol freak you out. Instead focus on making healthy decisions everyday by adapting moderation whilst watching what foods reach into (gym trips shouldn;t offset eating an entire pizza) Mix these tips into everyday life habitually, and before you know it those LDL (‘bad’) cholesterol levels will decrease along with several compliments on your amazing figure!

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