How To Lower LDL Cholesterol Without Medication

By Dr. Ajay Mittal in Cardiac Sciences

Jun 09 , 2016 | 1 min read

Cholesterol is actually a waxy substance that is produced by liver and is required to make Vitamin D in the body. Though it plays a vital role in how every cell works but too much cholesterol in the blood can increase your risk of getting cardiovascular diseases.

LDL Cholesterol Normal Range

Surprisingly, you just discovered that you have high cholesterol and you require helpful tips to maintain your cholesterol levels. To avoid heart attack, it is vital to strive for LDL levels/range of 100 and below, but a drop to 80 and lower may be even better.

Know How to Lower LDL Cholesterol Naturally

  • Consume protein-rich plant foods such as beans, legumes, nuts and seeds over meat.
  • It is important to lose as much as weight as possible by exercising, walking and increasing your physical activities.
  • Consume more of soluble fiber-rich foods like beans, barley, oats, fruits and vegetables.
  • Limit your intake of foods full of saturated fats, trans fats, and dietary cholesterol- Foods such as butter, fatty flesh like red meat, full-fat and low-fat diary products, palm oil and coconut oil contain a lot of saturated fats. If you partially see hydrogenated fat in the ingredients list of a food label, it implies that the food contains trans fats. The top sources of dietary cholesterol are primarily egg yolks, organ meats and shell fish.
  • Red meats should be the least desirable choice for you as they not only have the highest proportion of saturated fats but are also rich in heme iron, which can increase the risk of type 2 diabetes nd colo rectal cancer. Red meats can also alter the gut’s microbiome that can increase the risk of cardiovascular disease.
  • Eat plant sterol supplements- Sterols are naturally occurring substances that are found in plants. A daily intake of 1 to 2 grams of plant sterols has been shown to lower LDL cholesterol levels. Foods that are enriched with plant sterols do not contain any calories, sugar, trans fats or salt.
  • Take Psyllium seeds - The Psyllium husk are seed grains that are available as soluble fiber supplement and laxative. Consume 1 teaspoon with water 15 to 30 minutes before a meal to lower your cholesterol.