Cardiovascular disease is the most prevalent cause of mortality worldwide. It should, therefore, come as no surprise that high cholesterol – considered to be a significant risk factor for developing cardiac problems - is a hot topic.
Although the prescription drug statins are routinely used for managing high cholesterol levels, these don’t come without side effects.
As a result, this article aims to explore natural and evidence-based ways to combat high cholesterol and keep the heart and blood vessels in good working order.
What is Cholesterol?
Firstly, it is essential to understand what cholesterol is, and the role it plays in the body.
Cholesterol is necessary for humans, and when levels are within the norm, it is entirely healthy. The problem lies in uncontrolled levels.
In simple terms, cholesterol is a fatty substance that is produced by the liver, with most of the body’s cholesterol circulating in the bloodstream.
Cholesterol has numerous essential roles such as supporting the structure of cell membranes, synthesizing steroid hormones, insulating nerve cells, and creating bile – a substance necessary for digesting fat.
In the bloodstream, there are different types of cholesterol. These are categorized as HDL (‘good’) cholesterol and non-HDL (‘bad’) cholesterol.
If there is an excess of bad cholesterol, this can be deposited in the blood vessels, which can cause blockages and subsequent cardiac events.
On the other hand, HDL cholesterol works by transporting excess cholesterol back to the liver for further use or removal from the body.
So as you can imagine, having healthy levels of both types of cholesterol is essential to keep a balance in the body.
Ways to Fight High Cholesterol Levels
Now that we understand what cholesterol is, and how an imbalance can lead to cardiovascular disease (CVD) the next obvious question is what we can do to keep our cholesterol levels healthy.
Lose Weight
Not everyone who has high cholesterol is overweight or obese, but this is often the case.
Excessive body fat is harmful to cardiovascular health because it can simultaneously raise LDL cholesterol levels while suppressing HDL cholesterol.
High cholesterol is only part of the problem, however, as obesity often leads to numerous other issues such as high blood pressure and diabetes.
Research also indicates that the length of time spent overweight is an important indicator of future heart issues, so the sooner you slim down, the better.
If you are overweight and suffer from high cholesterol levels, aim to achieve a body mass index (BMI) of 25 or less – a healthy weight.
Although reaching a healthy weight is the ultimate aim, research has shown that even losing 5% of your body weight has a clinically relevant benefit to health.
Proper Diet
Although weight loss is the most powerful way to naturally reduce high cholesterol levels, making positive changes to your diet - independent of losing weight - can also have a big impact.
The research is pretty clear on most aspects of a diet for improving cholesterol levels.
A large-scale study published very recently that compared a vegetarian diet to a Mediterranean diet reported exciting findings.
It is shown that those on the vegetarian diet – eating mostly plants and whole grains, with some nuts, eggs, and dairy - experienced a significant reduction in LDL cholesterol.
Interestingly, a similar Mediterranean diet that included more olive oil, fish, poultry, and a small amount of red meat led to a significant reduction in triglycerides.
Although the diets improved overall cholesterol through different mechanisms, the researchers believe they both improved cardiovascular risk factors to a similar extent.
The results of this study reinforce many previous findings that show that a diet rich in fruit, vegetables, legumes, whole grains, and unsaturated fats can help to keep your heart healthy.
Similarly, diets chronically high in sugar, trans fats, and processed foods result in abnormal (and dangerous) cholesterol readings.
Interestingly, it has been shown that foods naturally high in cholesterol do not necessarily increase blood cholesterol to a notable degree.
As foods such as eggs and seafood are high in many essential nutrients, these indeed belong in a healthy diet.
Supplementation
Aside from the main components of the diet, certain food supplements complement the diet and are proven to lower cholesterol levels.
Two food supplements that have backings from the European Food Safety Authority are plant sterols and red yeast rice, due to substantial scientific evidence showing that they can markedly reduce blood cholesterol.
Plant sterols have a very similar structure to cholesterol and therefore compete with cholesterol for absorption into the body – subsequently lowering blood levels.
Red yeast rice is rich in a compound known as monacolin K, which downregulates the body’s production of cholesterol in a similar way to statins.
Statins, which are some of the most widely prescribed medicines in the world, are also effective but come with side effects, with liver damage being one of the most commonly cited.
To combat the potential liver damage, many people are benefitting from supplementing with lecithin.
Not only is there evidence for lecithin’s ability to reduce high cholesterol, but it can also support liver function, possibly limiting the effect of statins.
Another positive of lecithin is that it can emulsify fats, helping their transport and therefore reducing their deposit in the blood vessels.
Even though supplements can certainly help on their own, the best results will be seen when paired with the dietary recommendations outlined above.
Exercise
Everyone knows how important exercise and physical activity is, with it having an almost inexhaustible number of positive benefits to the health of the body.
Unsurprisingly, regular exercise can do wonders for our cholesterol levels and cardiovascular health.
Research has consistently shown that exercise can markedly improve HDL cholesterol and triglyceride levels.
When paired with a calorie-controlled diet that leads to weight loss, LDL cholesterol also improves.
Exercise is fantastic for the cardiovascular system in general.
As the heart is a muscle, it adapts to exercise, getting stronger and more efficient.
As the heart gets stronger, it can pump more blood per beat, meaning the resting heart rate decreases.
Exercise also helps to manage blood pressure, which is essential for reducing the risk of heart disease and other complications such as kidney damage.
Ideally, everyone should perform a mixture of aerobic and muscle-strengthening exercises for maximum benefit as research has shown the combination of the two is superior.
Typically, 150 minutes of aerobic exercise per week is recommended, which is usually completed in 5 sessions of 30 minutes.
With regards to resistance exercise, 2 weekly sessions on non-consecutive days that stimulate all major muscle groups is the target.
Structured exercise is likely to have the best benefit, but minimizing sedentary behaviors through general physical activity is also very important.
It is very tempting to use the car for short journeys, but walking more frequently can have a significant impact on overall health.
Similarly, small behavior changes like hand-washing the vehicle instead of using the car wash, or using the stairs instead of the lift will all add up.
Quit Smoking
Smoking negatively affects the cardiovascular system in numerous ways, with cholesterol levels being one of them.
Contrary to exercise, smoking lowers HDL levels.
There is also evidence showing that tobacco smoking can worsen the effects of LDL cholesterol, as chronic inflammation of the blood vessels leads to a more significant deposit of cholesterol.
The good news is that quitting smoking can improve HDL cholesterol by up to 30% in as little as 3 weeks.
On a more long-term basis (upward of 5 years), the risk of heart disease decreases to a similar level to someone who has never smoked.
Unsurprisingly then, the best thing that a smoker could do for their health is to quit immediately.
What Reduces Cholesterol Quickly Naturally?
Several natural approaches can effectively and promptly reduce cholesterol levels. Dietary modifications play a crucial role, and incorporating specific foods into your regimen can positively impact cholesterol profiles.
Firstly, increasing soluble fiber intake is a proven method to lower cholesterol. Soluble fiber, found in oats, barley, legumes, and certain fruits, binds to cholesterol molecules in the digestive tract, preventing their absorption into the bloodstream. This promotes the excretion of cholesterol through feces, contributing to a reduction in overall cholesterol levels.
Omega-3 fatty acids, predominantly found in fatty fish like salmon, mackerel, and sardines, have been shown to lower triglycerides and increase high-density lipoprotein (HDL or "good") cholesterol. These beneficial effects on lipid profiles contribute to a healthier balance of cholesterol in the bloodstream.
Nuts, specifically almonds and walnuts, are rich in monounsaturated fats, polyunsaturated fats, and plant sterols. These components work synergistically to lower LDL (low-density lipoprotein or "bad") cholesterol levels. Additionally, the antioxidants present in nuts combat oxidative stress, further supporting cardiovascular health.
Plant sterols and stanols, naturally occurring compounds in certain plant-based foods, can block the absorption of cholesterol in the intestines. Foods fortified with sterols or stanols, such as certain margarines and orange juice, can be effective in reducing LDL cholesterol when consumed regularly as part of a heart-healthy diet.
Regular exercise is another natural strategy to swiftly impact cholesterol levels. Physical activity not only helps raise HDL cholesterol but also aids in weight management and overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week for optimal cholesterol benefits.
It's important to note that while these natural approaches can be effective, individual responses may vary. Consulting with a healthcare professional is recommended to tailor these strategies to individual health needs and to monitor cholesterol levels over time. Integrating these evidence-based, natural methods into a comprehensive lifestyle approach can yield prompt and sustainable improvements in cholesterol profiles.
The Bottom Line
If you are one of the many people suffering from high cholesterol, and therefore an increased risk of heart disease, you can make powerful changes.
Summarizing the key points of this article, the best behaviors you can make to improve cholesterol levels naturally are:
- To reduce and sustain a weight loss of at least 5%, but ideally, reduce body mass index below 25.
- To have a diet that includes lots of fruit, vegetables, fiber, and unsaturated fats, while restricting fatty and red meat, trans fats, processed and junk foods, and alcohol.
- Avoiding sedentary behaviors, and regularly performing both aerobic and muscle-strengthening activities
- Quitting smoking if you are a smoker.
Although relatively simple, the key thing is to ensure you maintain these behavior changes to avoid cholesterol creeping back up.
These behavior changes will all be beneficial in their own right, but the best results will be seen when combined.
Sources:
https://heartuk.org.uk/press/press-kit/key-facts-figures
https://jamanetwork.com/journals/jama/fullarticle/184063
https://www.nhs.uk/conditions/high-cholesterol/
https://www.nature.com/articles/ijo2017231
https://www.ncbi.nlm.nih.gov/pubmed/18198293
https://www.ncbi.nlm.nih.gov/pubmed/26916363
http://clinchem.aaccjnls.org/content/64/1/201
http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)32252-3/abstra
https://www.ncbi.nlm.nih.gov/pubmed/28338639
https://www.ncbi.nlm.nih.gov/pubmed/21490917