If your doctor is telling you that your cholesterol is too high, you’re probably wondering about your options. Now, you may be wondering how to lower your cholesterol (how long lower cholesterol)? Drugs like statins can lower your cholesterol, but many patients worry about the side effects. You may want to explore lifestyle changes that can provide natural relief for lower cholesterol.
High cholesterol is a serious matter that increases your risk of heart attack, stroke, and kidney failure. However, your body needs some cholesterol to make cell membranes, vitamin D, and a wide variety of hormones.
For optimal health, you want to limit how much low-density lipoprotein (LDL) your liver makes because that’s the cholesterol that causes clogged arteries.
At the same time, you want to maintain adequate amounts of high-density lipoprotein (HDL) that transports cholesterol back to your liver.
Simple changes can make a big difference in helping you to balance your cholesterol. Try making these ideas part of your daily routine.
Adjusting Your Diet
Your liver adjusts how much cholesterol it makes in response to how much you get from food sources.
You can help the process along with these strategies:
Increase your fiber. Soluble fiber can reduce the amount of cholesterol in your bloodstream and help you live longer. Smart choices include beans, vegetables, fruits, and whole grains.
Choose healthy fats. Replace solid fats like butter with liquids as much as possible. Monounsaturated and polyunsaturated fats like olive oil, nuts, seeds, and fatty fish are especially helpful.
Avoid trans fats. These hydrogenated fats increase total cholesterol and LDL while decreasing HDL. Manufacturers use them to increase shelf life, so check the labels on cookies, margarine, and other products.
Lose weight. Slimming down can lower your cholesterol too. Find a diet you can stick with for the long run. Let your family and friends know about your goals and how they can support you.
Drink in moderation. At least one study suggests that having one or two drinks can lower cholesterol for some adults. Keep in mind that heavy drinking has the opposite effect, potentially harming your liver and other organs.
Limit red meat. Beef is the top source of saturated fat for many Americans. Consider a plant-based diet or meat-free days with vegetarian or fish dishes. Using low or no-fat dairy products helps too.
Swap your snacks. A healthy diet can include some treats. Munch on fruit, nuts, and air-popped popcorn.
Cook light. The way you prepare your food matters too. Cut back on cooking oil. Bake and boil instead of frying.
Other Lifestyle Choices
Studies have shown that aerobic exercise and other smart choices can enhance the lipid-lowering effects of a heart-friendly diet. As a bonus, many of these habits will enhance your overall wellbeing, as well as lower your cholesterol.
Try these lifestyle enhancements:
Exercise regularly. There are several theories about why exercise lowers cholesterol, including promoting weight loss and stimulating enzymes that remove cholesterol from your bloodstream. Aerobic activities and resistance training are both beneficial.
Move. You’ll see more results if you stay active in between workouts. Do manual chores like vacuuming and raking leaves. Take the stairs instead of riding the elevator.
Quit smoking. The tar in tobacco damages blood vessels and increases your risk for high cholesterol. Combining nicotine replacement devices with social support may help you to quit. Keep in mind that many adults make multiple attempts before they succeed.
Consider Supplements
There’s a big market for cholesterol-reducing supplements like fish oil and niacin; although, supplementation with whole foods is recommended over a manmade supplement. Your doctor can advise you about possible drug interactions and other safety concerns.
How Long Lower Cholesterol?
It can take as little as three months to lower your cholesterol, but it’s also possible that you won’t see results for six months or more. The time it takes to lower cholesterol depends on your body’s response to the changes you make in your diet and lifestyle.
The most important thing you can do is avoid foods high in saturated fats and cholesterol. Try to eat more whole grains, fruits, vegetables, and lean meats instead of red meat. You should also exercise regularly, get plenty of sleep and stop smoking if you smoke cigarettes.
Talk to Your Doctor
Talk with your doctor about developing an action plan based on your individual needs. Natural methods may help you to manage your cholesterol without taking drugs or may enable you to reduce your dosage.
Read more:
High Cholesterol: Prevention, Treatment and Research | Johns Hopkins Medicine
Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease – PMC
Cholesterol: Latest Research on Ideal Levels and Treatment
Management of high cholesterol levels in older people
Why Is Very High Cholesterol Content Beneficial for the Eye Lens but Negative for Other Organs?
Effect of Change in Total Cholesterol Levels on Cardiovascular Disease Among Young Adults
