Cholesterol supports many essential bodily functions, such as cell membrane formation and hormone production. However, having high levels of LDL cholesterol can increase a person’s risk of heart disease, heart attack, and stroke.
People can naturally lower their cholesterol levels by adopting dietary and lifestyleTrusted Source changes.
This can include changing the types of fats they eat, consuming soluble fiber, exercising regularly, quitting smoking, maintaining healthy body weight, limiting alcohol intake, and getting enough good-quality sleep.
1. Avoid trans fats- Sources of trans fats may include:
– vegetable shortening
– partially hydrogenated vegetable oils
– fried foods
– certain processed
– prepackaged foods
2. Eat more polyunsaturated fats- polyunsaturated fats include omega-3 and omega-6 fatty acids. Both omega-3 and omega-6 are known as essential fatty acids. Essential refers to the fact that the body cannot produce these oils, and a person can only get them directly from food sources.
Evidence notes that consuming these fats instead of saturated fat can have a beneficial effect on blood cholesterol levels by reducing LDL cholesterol without affecting HDL cholesterol.
Dietary sources of polyunsaturated fats include:
– Some types of nuts, such as walnuts
– some seeds, including sunflower seeds
– plant oils, such as soybean, corn, and sunflower oils
– other soybean products, such as tofu and edamame beans.
Eat more soluble fiber
Eating foods high in fiber can be beneficialTrusted Source for blood cholesterol levels. There are two kindsTrusted Source of dietary fiber — soluble and insoluble.
When a person consumes soluble fiber, it absorbs water and creates a thick, gel-like paste in a person’s intestines. This gel helps to support digestive health and also aids in trapping fats, meaning the body cannot absorb them. As such, soluble fiber can help to lower levels of LDL cholesterol.
Foods rich in soluble fiber include:
– vegetables
– fruits
– whole grains, such as oatmeal and brown rice
legumes
– beans
Recommendations-
– Nutrilite CH balance
– Nutrilite All Pl
ant Protein
– Nutrilite Salmon Omega 3
– Nutrilite Fiber
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