How to lower cholesterol naturally?

Introduction

Cholesterol is an organic substance and an essential structural constituent of an animal cell membrane. It plays a significant role in holding the structural integrity and the fluidity of the membrane. It is the substance that allows animals cells to effectively execute their functions without the cell wall, allowing them to change shape whenever necessary. In addition, it is a prerequisite in the biological synthesis of steroid hormones, bile acid and vitamin D. The level of cholesterol is not constant in organisms but rather varies with age, weight, and gender.

Time and again, the human body tends to produce cholesterol and that is why it is imperative to keep checking the levels of cholesterol on a regular basis. The lipoprotein cholesterol profile includes the following:

1. The total cholesterol: is calculated by adding LDL and HDL levels and 20 % of triglyceride level.
2. The Low-Density Lipoprotein (LDL), also referred to as Bad cholesterol
3. High-Density Lipoprotein (HDL), commonly referred to as Good cholesterol.
4. Triglycerides, fats that are carried in the blood. Any excess calories are converted to triglycerides and stored in fat cells in our bodies.

For proper body functioning, the cholesterol levels must be in equilibrium. However, it is this aspect of maintaining the balance that is so hard for a majority of people. While LDL cholesterol levels should be maintained at the minimum, excess of HDL levels cushion the body against heart-related disorders such as heart attacks and strokes (Bogers et al, 2007).

In light of the above, it goes without saying that maintaining cholesterol levels is not a walk in the park. It requires concerted efforts to especially where the objective is to lower it. To create awareness in this context, this article will examine different ways of reducing cholesterol naturally.

HOW TO LOWER CHOLESTEROL NATURALLY

Monounsaturated fats

In contrast to saturated fats, unsaturated fats comprise of at least one double chemical bond that vary in how they are utilized in the body. Monounsaturated fats contain only a single double bond (Frikke et al, 2008). While many recommend a low-fat diet for weight-loss, a study of ten individuals found that a low-fat diet curtails the levels of harmful LDL but reduces the good HDL in the same measure. Contrastingly, a diet rich in monounsaturated fats significantly reduced the bad LDL levels while maintaining high levels of essential HDL.

Moreover, a study on 24 adults plagued with high blood cholesterol drew the same conclusion, that is, taking a diet rich in monounsaturated fats boosted the good HDL by 12%.

In addition, monounsaturated fats also lessen the oxidation of lipoproteins which is often attributed to clogged arteries. A study of 26 persons established that substituting polyunsaturated fats with monounsaturated fats in ones' diet moderates the oxidation of fats and cholesterol.

Tip: Monounsaturated fats are healthy since they diminish the bad LDL cholesterol, boosts good HDL cholesterol and condenses harmful oxidation.

Sources of monounsaturated fats

The following are major sources of monounsaturated fats. Notably, some of these sources also provide polyunsaturated fats

1. Tree nuts for example almonds, walnuts, hazelnuts, and cashews among others.
2. Avocados
3. Eggs
4. Extra virgin olive oil

In summary, monounsaturated fats, for example, the ones found in olive oil, avocados, and tree nuts among others, naturally lower the level of cholesterol. It achieves this by reducing the bad LDL while at the same time promoting good HDL levels. Monounsaturated fats are also essential in lessening the oxidation attributed to clogged arteries.

Avoid Trans-fats

These refer to unsaturated fats hardened through the process of hydrogenation. This is done objectively to stabilize the unsaturated fats in vegetable oils. The resultant trans-fats are partially saturated and are in solid state at room temperatures. When assimilated in the body, they tend to increase Total Cholesterol and LDL (bad cholesterol) levels and decreases the HDL (good cholesterol) levels. Always check the nutrition label for any trans-fats and avoid products that are made of hydrogenated oils.

Additionally, a study of global health trends projected 8% of total deaths from heart disorders globally are attributed to trans-fats. Moreover, another research established that a ban restricting trans-fats in New York decreased heart disease deaths by at least 4.5%.

Tip: Trans-fats increase Total cholesterol levels and LDL levels and significantly reduce the HDL levels. Any consumption of hydrogenated oil should be avoided.

Incorporate soluble fiber in your diet.

Soluble fibers refer some group of compounds in plants that are easily soluble in water but not digestible in humans. Nevertheless, the bacteria found in the digestive tract, specifically in the intestines, digests these fibers since they are crucial in their nutrition. It is these probiotic bacteria that are essential in fighting the levels of bad cholesterol in the human body.

A study of 30 individuals taking at least 3 grams of soluble fiber supplements on daily basis for at least 12 weeks abridged LDL by 18%. In addition, fiber from psyllium reduced LDL levels by at least 6%.

Another study involving fortified breakfast cereal established that added soluble fiber from pectin cuts LDL levels by 4% while fiber obtained from psyllium minimized LDL levels by 6%. In fact, a review of several studies showed high fiber intakes, whether soluble or insoluble fiber lowered the risk of death in a period of 17 years by around 15%.

Sources of soluble fibers

• Some common sources of soluble fiber include leguminous plants such as beans, peas, lentils, fruits, and oats among others.
• Additionally, fiber supplements such as psyllium are safer and less expensive sources.

Tip: Soluble fibers enrich probiotic bacteria with nutrients. These bacteria, in turn, reduce the level of cholesterol in the body by lessening LDL levels. Recommended sources of the soluble fibers include beans, peas, lentils, and whole grains.

Exercise regularly

When many people come across the term exercise, what comes into their minds is physical fitness and burning calorie. While this is true, the role of physical exercise in lowering the level of cholesterol cannot be underestimated. Research shows that exercise alone decreases harmful LDL and boosts essential HDL. For instance, in one study of 12 weeks coupled with aerobics and exercises involving resistance lessened the harmful oxidized LDL in at least 20 overweight women. They exercised at least 3 days every week and spent 15 minutes on aerobic activities such as walking and jumping jacks. Even though simple exercise such as walking increases the level of HDL, it is recommended you make your exercise lengthy and more intense to maximize the benefits from exercising.

Besides, based on a review of 13 research studies, at least 30 minutes of activity in five days every week is enough to increase the level of cholesterol and diminish the probability of heart disorders.

Aerobic exercises increase the heartbeat to about 75% of its maximum ability. Resistance training intensity needs to be at least 50 percent of maximum heartbeat. Conventionally, activities that boost heart rate to about 85% of its maximum promotes the levels of HDL while at the same time reduces LDL levels. Consequently, the lengthier the duration, the greater the effects.

Tip: Exercise regulates cholesterol to the required levels and boosts health of your heart. By increasing the frequency, length and intensity of the exercises benefits can be even greater.

Aim at weight loss

Weight loss is imperative in controlling the levels of cholesterol in the human body. Particularly, dieting impacts the way the body takes in and produces cholesterol.

A study conducted for a period of two years involving 90 adults on one of the three indiscriminately assigned weight cut foods boosted the intake of cholesterol from the diet and significantly reduced the creation of new cholesterol in the body. Within this two-year period, HDL levels improved while the level of bad LDL levels remained constant. In a similar study involving 14 mature men, the amount of LDL levels greatly reduced, cushioning the heart even more. Still, a study of 35 women revealed a diminished creation of fresh cholesterol in the body over a six-month period of weight loss.

Tip: Weight loss plays a double role in controlling cholesterol levels. It promotes the essential HDL and reduces the harmful LDL.

Avoid smoking

Smoking increases the chances of heart-related disorders in diverse ways, one of which being altering how the body deals with cholesterol. The complication is brought about by tobacco tar rather than nicotine. 

The damaged immune cells lead to the growth of clogged arteries in smokers. In an extended study carried out in Pacific Asia, decreased HDL and increased levels of total cholesterol was attributed to smoking. Furthermore smoking obstructs body’s ability to send cholesterol back to the liver where they are broken down and stored.

Make use of supplements

Fish oil

It is enriched with omega-3 fatty acid called docosahexaenoic acid (DHA) and eicosapentaenoic acid, abbreviated as EPA. One study involving 42 adults established that in taking four grams of quality fish oil daily significantly reduced the total amount of fat carried in the body. In a similar study, taking six grams of fish oil daily boosted the levels of good HDL. Furthermore, a study of more than 1500 adults also established that omega-3 fatty acids including those from fish oil supplements diminished the risk of heart disease. Krill oil is a superior form of fish oil that is extracted from the shell fish found in the antarctic and is known to be easily absorbed by the blood stream compared to other forms of fish oil. I would recommend the following product for Krill oil supplement that you can include in your diet easily:



Psyllium

Psyllium is a form of fiber. Which is widely used as a form of laxative. In a study of more than 30 adults, it was established that cookies enriched with 8 grams of psyllium lessened Total cholesterol and LDL cholesterol by close to 10%. In another study, 5 grams of psyllium taken on daily basis, LDL and Total cholesterol reduced by nearly 5% in a 26-week period. Psyllium also works in overcoming constipation because of its rich fiber content. Below is a link to an organic psyllium husk supplement you can find on amazon which I would recommend trying. Start with a low dosage first and see how your body takes it before increasing your dosage:



Coenzyme Q10

Coenzyme Q10 is a chemical substance that boosts the body cells energy production capacity. It is nearly the same as a vitamin, only that the body can produce its own Coenzyme Q10, thereby decreasing deficiency. Even though deficiency may not be there, this enzyme can be very beneficial in other conditions.

Several studies with more than 400 participants found that coenzyme Q10 supplements decrease the total cholesterol, even though the good HDL and bad LDL did not vary.

Coenzyme Q10 may also be helpful in reducing symptoms after a heart failure when complemented with other medication. Below is a CoQ10 supplement available on amazon that I would recommend:

Tip: Fish oil supplements and soluble fiber supplements, for example, psyllium boosts cholesterol and reduces the chances of heart diseases. In addition, coenzyme Q10 reduces the total cholesterol and is also thought to be essential in preventing heart diseases. 

Use plant sterol and stanols

Plant sterol and stanols are substances that naturally occur in grains, legumes, fruits and vegetables that are thought to lower cholesterol levels. Their chemistry is completely different from human cholesterol and for this reason, they do not have a hand in clogged arteries (Law, 2000). In fact, they help in this regard by competing with human cholesterol. For instance, when they are absorbed in the diet, they substitute the intake of cholesterol. A recent study by University of California Davis Medical center noticed that when adults were given sterol fortified orange juice that their LDL levels had a 12.4% drop.
Another study involving 60 participants from both genders established that yogurt consumption with small amounts of plants stanols, perhaps one gram, lessens the bad LDL by 15% compared to placebo. A similar study found that they decrease LDL by at least 20%.

Despite being beneficial, scientific studies are yet to prove whether stanols and sterols reduce the chances of heart diseases.

Tip: Plant sterols and stanols are essential in establishing cholesterol equilibrium in the body. They achieve this by competing with human cholesterol intake and decrease LDL levels.

Moderately use alcohol

When taken in small quantities, the ethanol found in alcoholic drinks boosts HDL significantly and lessens the volatility of heart disorders. A study on 18 individuals established that taking 24 grams of alcohol from white wine daily boosts the level of useful HDL by at least 5% compared to the use of the equal quantity of white grape juice.

In addition, alcohol also promotes reverse cholesterol transport, that is, cholesterol is removed from the bloodstream and vessel walls, and transported back to the liver. This decreases the probability of clogged arteries and heart disorders.

Tip: While moderate alcohol is essential in reducing the chances of heart diseases, too much intake of alcohol interferes with the normal functioning of the liver and increases the chances of addiction.

CONCLUSION

While cholesterol is very essential in a human body, it can be too damaging when allowed to go beyond the acceptable limits. For instance, it may lead to clogged arteries and increase the risk of heart disorders. Once you discover your cholesterol levels are out of balance, lifestyle interventions are essential to bringing cholesterol levels back to normal levels.

Monounsaturated fats, soluble fiber and plant sterols and stanols promote the levels of HDL (good) and lower LDL(bad) levels.
Exercising frequently should be part of your lifestyle.
Eating foods with trans-fats, smoking and drinking excess alcohol can be very harmful to your overall health. 

Moderate amounts of alcohol consumption can be beneficial for your heart health.

Supplements like fish oil, psyllium, CoQ10 can also help you in lowering your cholesterol levels naturally.

Further Reading: Your guide to lowering your cholesterol with TLC

References

Bogers, R. P., Bemelmans, W. J., Hoogenveen, R. T., Boshuizen, H. C., Woodward, M., Knekt, P, & Thorpe, R. J. (2007). Association of overweight with increased risk of coronary heart disease partly independent of blood pressure and cholesterol levels: a meta-analysis of 21 cohort studies including more than 300 000 persons. Archives of internal medicine, 167(16), 1720-1728.

Law, M. (2000). Plant sterol and stanol kinds of margarine and health. BMJ: British Medical Journal, 320(7238), 861.
Ma, H. (2004). Cholesterol and human health. Nature and Science, 2(4), 17-21.

Shepherd, J., Barter, P., Carmena, R., Deedwania, P., Fruchart, J. C., Haffner, S, & Waters, D. (2006). Effect of lowering LDL cholesterol substantially below currently recommended levels in patients with coronary heart disease and diabetes: the Treating to New Targets (TNT) study. Diabetes Care, 29(6), 1220-1226.

Sullivan, D., Olsson, A. G., Scott, R., Kim, J. B., Xue, A., Gebski, V, & Stein, E. A. (2012). Effect of a monoclonal antibody to PCSK9 on low-density lipoprotein cholesterol levels in statin-intolerant patients: the GAUSS randomized trial. Jama, 308(23), 2497-2506.

Frikke-Schmidt, R., Nordestgaard, B. G., Stene, M. C., Sethi, A. A., Remaley, A. T., Schnohr, P., ... & Tybjærg-Hansen, A. (2008). Association of loss-of-function mutations in the ABCA1 gene with high-density lipoprotein cholesterol levels and risk of ischemic heart disease. Jama, 299(21), 2524-2532.

Clee, S. M., Kastelein, J. J., van Dam, M., Marcil, M., Roomp, K., Zwarts, K. Y, & Suda, T. (2000). Age and residual cholesterol efflux affect HDL cholesterol levels and coronary artery disease in ABCA1 heterozygotes. The Journal of clinical investigation, 106(10), 1263-1270.

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