0
en
US
WSMEU
210623994
X
× SuperSmart Learn by health topic New articles Popular articles
Visit our shop My account Smart Prescription Blog Loyalty scheme Language: English
Blood sugar & Cholesterol Advice

8 natural ways to reduce ‘bad’ cholesterol

What is ‘bad’ cholesterol? How can you reduce it? Discover 8 simple, natural ways of lowering LDL cholesterol in the blood.
‘Bad’ LDL cholesterol which blocks the arteries
In excess, bad cholesterol can block the arteries.
Rédaction Supersmart.
2021-03-31Comments (0)

A quick reminder: what is ‘bad’ cholesterol?

People often talk about cholesterol... but do you actually know what it is? Cholesterol is a lipid that circulates in the blood and plays an essential role in the human body.

It is in fact a component of cell membranes. It is also the precursor of bile acids and certain hormones. In addition, cholesterol enables vitamin D to be synthesised on the surface of the skin and forms part of our body fat.

Cholesterol is transported in the blood by proteins:

Let’s explore a few simple measures that can help you lower your level of ‘bad’ LDL cholesterol.

Reduce your overall fat intake

A high-fat diet is definitely to be avoided, especially if you already have high cholesterol levels (2). You can easily reduce the amount of fat in your diet by preparing your meals yourself:

Take regular exercise to lower your LDL cholesterol

Sport or exercise plays an important role in reducing ‘bad’ cholesterol (3). Try to engage in physical activity on a regular basis. This could take the form of running, playing a team sport or simply walking. Whether alone or with others, walking is the easiest activity to adopt.

Just a short period every day is enough, making sure your activity is suited to your fitness level and ability. If you’re put off by bad weather, you could always invest in an indoor exercise bike and notch up the kilometres while watching TV, for example. It’s definitely preferable to being a couch potato!

Benefit from the properties of linoleic acid

Linoleic acid is a fatty acid which helps to maintain normal cholesterol levels(4). It’s found in certain vegetable oils, some of which are good for cooking, while others are best consumed cold, in a salad dressing, for example.

It can be difficult, however, to increase your intake of linoleic acid while reducing your consumption of dietary fats. To help, you can take a supplement containing conjugated linoleic acid (such as the product CLA).

Cholesterol and heart health: eat fruit and vegetables

You don’t need us to tell you: fruits vegetables can and should be eaten in abundance. A diet high in fruit and vegetables significantly reduces lipid risk factors for cardiovascular problems (5).

If you’re feeling peckish, instead of reaching for a biscuit or piece of chocolate, choose some seasonal fruit. It will almost certainly be high in fibre and vitamins, and most importantly, low in unhealthy fats.

Pectin for combatting ‘bad’ cholesterol

Pectin is a natural substance found in apples and citrus fruit, and is often used to set jams and marmalades. But did you know that it has also been shown to help fight bad cholesterol?

This compound actually helps to maintain normal blood cholesterol levels(6). You can boost your pectin intake by taking a natural concentrate of hydrolysed pectin (such as the product PectaSol®).

Add red yeast rice to your diet

Obtained by fermenting red rice, this yeast contains a beneficial substance called monacolin K which helps maintain normal cholesterol levels (7).

To benefit from its properties, you could take a red yeast rice supplement standardised in monacolin K (such as Red Yeast Rice Extract). But be sure to check with your doctor first as it is contraindicated for those suffering from liver problems.

Quit smoking and you’ll increase your ‘good’ cholesterol

Smoking is an important factor to consider. One American study involving 1500 smokers suggests that cutting down on smoking, or stopping altogether, leads to an increase in levels of ‘good’ HDL-cholesterol (8).

If you find it too difficult, there are various aids that can help:

You can also seek help from specialists, so don’t hesitate to speak to your doctor.

Increase your intake of alpha-linolenic acid

Alpha-linolenic acid (ALA) is an omega-3 fatty acid which helps to maintain normal cholesterol levels (9). It’s therefore important to make sure you consume enough.

ALA is found naturally in various foods, but a particularly good source is sea buckthorn oil. Sea buckthorn is a thorny shrub native to Europe and Asia, with red-orange berries. A good way of ingesting sea buckthorn oil is to take a supplement with a high content of active ingredients(such as Sea Buckthorn Extract).

References

  1. Huff T, Boyd B, Jialal I. Physiology, Cholesterol. [Updated 2021 Mar 2]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470561/
  2. Institute of Medicine (US) Committee on Diet and Health; Woteki CE, Thomas PR, editors. Eat for Life: The Food and Nutrition Board's Guide to Reducing Your Risk of Chronic Disease. Washington (DC): National Academies Press (US); 1992. Chapter 6, Fats, Cholesterol, And Chronic Diseases. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235018/
  3. Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014;44(2):211-221. doi:10.1007/s40279-013-0110-5
  4. Rassias G, Kestin M, Nestel PJ. Linoleic acid lowers LDL cholesterol without a proportionate displacement of saturated fatty acid. Eur J Clin Nutr. 1991 Jun;45(6):315-20. PMID: 1915205.
  5. Jenkins DJ, Popovich DG, Kendall CW, Vidgen E, Tariq N, Ransom TP, Wolever TM, Vuksan V, Mehling CC, Boctor DL, Bolognesi C, Huang J, Patten R. Effect of a diet high in vegetables, fruit, and nuts on serum lipids. Metabolism. 1997 May;46(5):530-7. doi: 10.1016/s0026-0495(97)90190-6. PMID: 9160820.
  6. Brouns F, Theuwissen E, Adam A, Bell M, Berger A, Mensink RP. Cholesterol-lowering properties of different pectin types in mildly hyper-cholesterolemic men and women. Eur J Clin Nutr. 2012 May;66(5):591-9. doi: 10.1038/ejcn.2011.208. Epub 2011 Dec 21. PMID: 22190137.
  7. Cicero AFG, Fogacci F, Banach M. Red Yeast Rice for Hypercholesterolemia. Methodist Debakey Cardiovasc J. 2019;15(3):192-199. doi:10.14797/mdcj-15-3-192
  8. Gepner AD, Piper ME, Johnson HM, Fiore MC, Baker TB, Stein JH. Effects of smoking and smoking cessation on lipids and lipoproteins: outcomes from a randomized clinical trial. Am Heart J. 2011;161(1):145-151. doi:10.1016/j.ahj.2010.09.023
  9. Morise A, Sérougne C, Gripois D, Blouquit MF, Lutton C, Hermier D. Effects of dietary alpha linolenic acid on cholesterol metabolism in male and female hamsters of the LPN strain. J Nutr Biochem. 2004 Jan;15(1):51-61. doi: 10.1016/j.jnutbio.2003.10.002. PMID: 14711461.
SharePinterest

Comments

You must be connected to your account to leave a comment
Be the first to review this article
Our selection of articles
Virtues of moringa
Moringa: the 4 virtues of the Tree of Life

Moringa oleifera, or ‘Tree of Life’, is a key plant in the diet and traditional pharmacopoeia of many tropical countries, reputed to be able to treat 300 diseases. Here we focus on 4 of its key benefits.

Glycaemic load of foods
Glycaemic load: summary table

Keen to follow a low-glycaemic load diet? This table lists both the glycaemic index and glycaemic load of common foods in alphabetical order

Triglycerides in the bloodstream
Hypertriglyceridaemia: what can you do about it ?

Having high blood triglycerides can pose a risk to health. The good news is there are ways in which it can be dramatically lowered. Read on for all the details.

Berberis vulgaris or barberry rich in berberine
Berberine - an effective and powerful activator of AMPK

In the United States, berberine is one of those substances that people just can’t get enough of. Though previously little-known among Western populations, it is now becoming the new anti-ageing and anti-diabetes weapon, because by improving insulin sensitivity and facilitating the transport of glucose into cells, it appears to be as effective as conventional drugs at enhancing the body’s ability to use glucose and insulin and so lower blood sugar.

Various low GI foods
Low glycaemic index foods: what are they and why should we eat them?

It’s not just diabetics or obese individuals who benefit from knowing which foods have a low glycaemic index. Discover which foods fall into this category.

Woman suffering from insulin resistance
Insulin resistance: definition, symptoms and natural treatments

Insulin resistance is a silent condition that can cause serious complications. Discover how to identify it.

Products which must be of interest

© 1997-2024 Supersmart.com® - All rights reserved
© 1997-2024 Supersmart.com®
All rights reserved
Nortonx
secure
Warning
ok