How to Lower Your Cholesterol Naturally
fell dramatically in many places. Autopsies from this period also revealed reduced rates of atherosclerosis, which is a buildup of fatty arterial plaques that causes cardiovascular disease.
Different parts of the body, including the brain and the blood, contain cholesterol. It’s the oversupply of cholesterol in the blood, specifically, that causes problems—specifically low-density lipoprotein , which is also known as “bad cholesterol. Too much LDL in the arteries can “form a fatty streak, which is the precursor of atherosclerotic plaque,” explains Dr.
One of the biggest trends in diet and nutrition advice is a movement away from talking about specific micronutrients and optimal daily servings of this or that food group. Instead, nutrition experts now talk a lot more about broad patterns of healthy eating. This means limiting certain foods while prioritizing others, rather than trying to hit narrow targets., which means a way of life,” Sperling says. “Dieting shouldn’t be torture, or something you maintain for a month.
She adds that protein-rich soy-based products—from tofu to soy milks and yogurts—may also be good substitutes for meat, butter, milk, and other conventional saturated fat sources. “People in America are fixated on protein, but Americans don’t really like to eat soy products,” she says. This is unfortunate because research stretching back several decades has linked soy to improved heart health and lower blood cholesterol levels.
Last but not least, Cho says that getting plenty of fiber in your diet—something most Americans fail to do—is extremely important. “Fiber can bind to dietary cholesterol and eliminate it from the body,” she says. “We want you to aim for 25 grams of soluble fiber per day.” This is possible if you’re eating a lot of whole vegetables, fruits, and healthy whole grains like oatmeal or flaxseed. But supplements can also help you get there.
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