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How to Lower Your Cholesterol Naturally

Illustration on how to reduce your cholesterol. Brookhaven Heart.

Photo by designer491 for Shutterstock

It is never too early to start prioritizing your cholesterol and overall heart health – especially if it’s something that runs in your family. If your current cholesterol levels are not too high, but you would like them to be lower, we have great news for you. According to Harvard Health, there are several easy, natural ways in which you can lower your cholesterol – just by changing up what you eat! When you eat a healthy diet and have an active lifestyle, cholesterol should be the last thing you have to worry about.

Here are some tips to keep your diet in check.

Replace Your Fats

You don’t have to avoid fats altogether. In fact, that would actually be a bad idea! What you do need to do, however, is avoid certain types of fats, specifically trans and saturated fats.

Heavy amounts of trans fats have been known to contribute to heart disease, so you need to be paying attention to your labels. A lot of times they are added to help preserve foods on the shelves in supermarkets, but they are doing nothing for your heart and overall wellbeing. The same goes for saturated fats, though they are better in moderation. A lot of times saturated fats take the form of animal products, which include red meat, organ meats, butter, and high-fat cheese. Simply put, you cannot overdo it.

A significant amount of polyunsaturated and monounsaturated fats are the way to go in your heart-healthy, cholesterol-lowering diet. For protein, go with salmon or tuna, use plant-derived oils like olive oil to cook, use avocados to get your fats and discourage sugar cravings, and snack on things like seeds and nuts.

Do: Fruits and Vegetables. Don’t: Refined Grains and Refined Sugars.

This is nothing new. A large amount of fruits and vegetables in your diet is by far one of the best things you can do for your entire body. Your heart will thank you, and so will your taste buds. There are so many new recipes out there to healthily prepare these crucial nutrients, so get creative and get colorful – you want variety.

In terms of grain-based foods, always opt for whole grains; they are much better for you in terms of cholesterol, fiber, and other natural properties instead of fake additives. Stay away from refined sugars! And do not believe everything you read – “low fat” often translates to high sugar, so always choose a regular product with low or 0 trans fat.

Count Your Calories, Get Active, and Come to Brookhaven Heart

Harvard Health encourages all of those trying to lower their cholesterol naturally to be mindful of the calories they consume, as good fats have a high amount of them in smaller portions. You can never be too careful. If you have not already, you’re going to want to incorporate regular activity into your routine; it can be as vigorous as cardio or as calm as a nice, long walk.

Make an appointment with Brookhaven Heart to test the progress of your lifestyle changes when it comes to your cholesterol levels, and make sure that there is nothing new to be concerned about as time goes on. Call us today at 631-654-3278. We have offices in Patchogue, New Hyde Park, and Hicksville, New York.