How to Reduce Cholesterol in 3 Steps

Cholesterol is often referred to as a modern-day disease, so it’s no surprise that one of the most common searches on the internet is “How to reduce cholesterol?” In the hectic times we live in, it can sometimes be challenging to maintain a healthy diet and lifestyle, which can lead to negative health consequences, including high levels of harmful cholesterol. Before delving into how to lower and keep cholesterol levels in check, let’s first understand what cholesterol is. Cholesterol is naturally present in the body and is essential for its proper functioning. It is a substance necessary for normal cell function, and it typically plays a role in the synthesis of vitamin D, the construction of hormones (such as progesterone and testosterone), and provides energy to the body. There are two types of cholesterol in the body:

• Endogenous Cholesterol – produced by the body
• Exogenous Cholesterol – obtained from food

Interestingly, 80% of cholesterol is produced within the body in the form of endogenous cholesterol, which affects mood and health. Cholesterol itself cannot move through the blood vessels, which is why lipoproteins assist it in circulating through the body. The two key lipoproteins are:

• HDL Cholesterol (when cholesterol exits the bloodstream)
• LDL Cholesterol (when cholesterol enters the bloodstream)

Although both types of cholesterol are essential for our body, it is dangerous when their levels become elevated—especially LDL cholesterol, often referred to as “bad” cholesterol. When LDL cholesterol or oxidized cholesterol levels rise (which blood tests do not differentiate), it can lead to a blockage in the entire process. Cholesterol then begins to accumulate on the walls of blood vessels, impeding normal blood flow and increasing the risk of atherosclerosis. Since high levels of LDL cholesterol can lead to heart diseases, which ultimately cause heart attacks and strokes, it is important to regularly check cholesterol levels through blood tests and take any deviations seriously. It is recommended that LDL cholesterol levels be kept below 1,4 mmol/L.

How Does Elevated Cholesterol Occur?

Cholesterol is typically ingested through animal-based foods, while it is not present in plant-based diets. Many people prefer diets high in saturated fatty acids, which are the most harmful type of fat.
Saturated fatty acids quickly convert into harmful cholesterol in the body, which accumulates on the walls of blood vessels and leads to heart disease. Cardiovascular diseases are among the most common modern ailments, with cholesterol accumulation in blood vessel walls being one of the leading causes.

How to Recognize the Symptoms of High LDL Cholesterol?

Elevated cholesterol is often difficult to detect through symptoms alone and is most commonly discovered only after blood tests. Some symptoms include:

• Tingling in the arms and legs
• Neck pain (if there is blockage in the blood vessels)
• Rapid pulse
• Fatty deposits on the eyelids that form as yellow growths

Tips for Naturally Reducing LDL Cholesterol

The good news is that cholesterol can be effectively reduced naturally; it just needs to be detected in time and lifestyle changes implemented. It’s important to address it at the onset, as even small steps, such as dietary changes and increasing physical activity, can quickly yield positive results. Here’s how to reduce cholesterol quickly and easily!

Diet for Elevated Cholesterol

The main culprit for elevated cholesterol levels is saturated fatty acids, which are commonly found in meat and processed meat products. Therefore, the first step is to change your diet. Diet for Elevated Cholesterol Does Not Have to Be Tasteless. Start by paying attention to processed meat products like sausages, hot dogs, pâtés, and hamburgers, as well as dairy products like butter and eggs. If you follow a vegan diet, be mindful of your intake of coconut and palm oils, as they are high in saturated fatty acids. Saturated fatty acids are also found in widely available baked goods that many people cannot imagine their day without. If you are among them, limit, reduce, or eliminate them from your diet, and success will surely follow. Avoid consuming pre-packaged or processed foods and focus on preparing meals yourself. Try to plan your meals in advance and purchase ingredients on time. If you work, prepare your meals the day before and take your lunch to work. This will help you stay organized and avoid the temptation of reaching for unhealthy and fatty baked goods.
It is recommended to consume berries, legumes, pulses, and green leafy vegetables. Whole foods and carefully selected ingredients will answer the question of how to reduce cholesterol.

Omega-3 Fatty Acids

To start, try to replace all saturated fatty acids with omega-3 fatty acids. You can find them in salmon, tuna, mackerel, flaxseeds, walnuts, chia seeds, soy, algae, avocado oil, olive oil, and more. Omega-3 fatty acids cannot be produced by the body, yet they are essential for its proper functioning. This is why many people often take them in the form of dietary supplements.

Monounsaturated Fatty Acids

These fats are found in canola oil, walnut oil, olive oil, chicken, almonds, eggs, and more. Use them in moderation, as they help reduce harmful LDL cholesterol while not affecting HDL or good cholesterol levels.

Polyunsaturated Fatty Acids

One of the most well-known polyunsaturated fatty acids is found in sunflower oil, which simultaneously reduces both LDL and HDL cholesterol, so it should be used in moderation. Besides sunflower oil, polyunsaturated fatty acids are also present in salmon, quinoa, walnuts, chia seeds, and others.

Red Rice

Although not widely known or common in our regions, red rice could be the greatest fighter against cholesterol. It is considered the best natural remedy for reducing cholesterol and is often included in various dietary supplements for this purpose. What makes it so powerful? Its strength lies in monacolin. Red rice contains up to 15 types of monacolin, with the most prominent being monacolin K, which helps maintain normal cholesterol levels in the blood. While used as a natural remedy for cholesterol in traditional Chinese medicine, red rice only gained popularity in Europe in the 21st century. Research has shown that red rice can lower harmful LDL cholesterol, increase beneficial HDL cholesterol, and generally improve heart and blood vessel health. Dr. Alenka Brozina recommends red rice extract as a natural remedy for cholesterol. In this case, the beneficial effect is achieved with a daily intake of 10 mg of monacolin K from fermented red rice preparations. Soon after starting the regimen, LDL cholesterol levels decrease, and there is a favorable effect on elevated blood pressure.
Red rice is available in well-stocked health food stores, and if it’s more convenient for you, you can also obtain it in capsule form as an extract and take it as a dietary supplement.

Whole Grains

Although some people avoid consuming grains, they are crucial for maintaining health. They affect healthy digestion, increase energy levels, and reduce the likelihood of fat accumulation. Whole grains help maintain an ideal body weight and keep you feeling full for longer after consumption. Therefore, there is no need to wonder how to lower cholesterol any further; reach for whole grains. It is important to eliminate all foods made from white flour from your diet and include whole grains instead. Some of the best whole grains are:

• Oats
• Rye
• Spelt
• Barley
• Quinoa
• Amaranth
• Buckwheat
• Brown rice

In addition to the mentioned foods, which you can use as side dishes or main courses, you can also consume whole grain bread and whole grain pasta in limited quantities.

Natural Remedies for Elevated Cholesterol

If you want to lower cholesterol without resorting to medication, it is important to adhere to certain dietary habits. Today, there are many natural remedies for elevated cholesterol that can help you lower your cholesterol levels quickly and naturally. Some of the most well-known recipes for reducing cholesterol are:

• Tomato juice
• Beetroot and lemon
• Parsley and lemon drink
• Honey and yeast
• Oatmeal with apples
• Lemon and garlic

All the mentioned cholesterol-lowering recipes are easy to prepare and contribute to naturally reducing cholesterol levels.

How to Lower Cholesterol with Physical Activity

In addition to a balanced diet, daily physical activity also impacts cholesterol reduction, with proven benefits of lowering cholesterol by up to 30%. Incorporating physical activity into your life can help maintain a healthy body weight and healthy arteries. It is recommended to engage in 30 minutes of exercise each day, five days a week. In addition to strength training, excellent physical activities include cycling, rollerblading, and swimming. Regardless of which activity you choose, it is important that it suits you and makes you happy. If exercising at home or going to the gym seems challenging, try walking every day. Walking is often an overlooked physical activity, but it has tremendous positive effects on health. You don’t need any special equipment—just a good pair of sneakers, and you’re ready to go! Whether with company or alone, at a slower or faster pace, aim to reach 10,000 steps each day. Soon, you’ll feel more energetic, lively, improve your fitness, lower your cholesterol, and your figure will thank you. And finally, but by no means less important—try to eliminate and reduce stress completely. Stress is often called a silent killer, frequently unnoticed but responsible for many health issues. Take control of your life and start with small changes—eliminate stress, incorporate a healthy diet for high cholesterol, and gradually increase your walking time or engage in other physical activities that suit you. There’s no doubt that you will quickly notice positive changes in your physical and mental health, and cholesterol reduction will surely follow.

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