Easy Ways to Lower Cholesterol

Knowing that high cholesterol can lead to cardiovascular events including coronary heart disease, stroke, and peripheral vascular disease can be a frightening diagnosis. According to WebMD, high cholesterol is linked to diabetes and high blood pressure.

Cholesterol is produced in the liver and serves a variety of roles in the body, including keeping cell walls flexible and assisting in hormone production. However, too much cholesterol in the blood can cause clogged arteries, strokes, heart attacks, and kidney failure, according to Healthline.Small, manageable modifications in lifestyle behaviors, according to experts, can help decrease cholesterol in many circumstances.Cholesterol is made in the liver and has a number of functions in the body, including keeping cell walls flexible and aiding hormone production. According to Healthline, too much cholesterol in the blood can lead to clogged arteries, strokes, heart attacks, and kidney failure. Experts say that small, reasonable changes in lifestyle practices can help lower cholesterol in a variety of situations.

"It's not about adding or subtracting egg yolks, which is probably the most misunderstood piece of cholesterol-lowering advice you've ever heard," says Laura Burak, a registered dietitian, according to Eat This, Not That! "Rather, it's about focusing on adopting a more quality diet so that over time, it just becomes the way you live and doesn't require constant effort," she says.

"Build your diet around nutritious whole foods like fruits and vegetables, as well as heart-healthy fats like nuts, seeds, avocado, olive oil, and fatty fish like salmon, which have been shown to boost blood lipids," she advises.

Here are some easy strategies to lower your cholesterol that have been clinically proven:

• Have a watermelon snack. According to a study published in Current Developments in Nutrition, watermelon's heart disease prevention capacity derives from its high levels of fiber, vitamins, minerals, and bioactive components including lycopene and beta-carotene. In the study, those who ate watermelon had lower hazardous LDL cholesterol and higher beneficial HDL cholesterol.

• Supplement with fish oil, fiber, and CoQ10. Fish oil and soluble fiber, according to Healthline, are proven to lower cholesterol and improve heart health. The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are abundant in fish oil (EPA). Fish oil supplementation in the diet of older persons was found to help lower blood pressure, total cholesterol, and LDL levels, according to one study. Psyllium is a type of soluble fiber that can be taken in the form of a supplement. Taking psyllium fiber efficiently lowers LDL cholesterol levels and lowers the risk of cardiovascular disease, according to a review of 28 studies. Another supplement that has shown potential in lowering cholesterol is coenzyme Q10.

• Get some exercise. Each week, the American Heart Association suggests 150 minutes of moderate aerobic activity. Exercise can help you maintain a heart-healthy weight while also lowering cholesterol. According to Healthline, one study found that 12 weeks of aerobic activity, such as brisk walking mixed with resistance or strength training, lowered LDL levels in 20 overweight women.

• Increase your garlic consumption. "It's been used since the time of Hippocrates to treat a variety of ailments," noted cardiologist Dr. Stephen Sinatra tells Newsmax, "but modern cardiologists tout garlic as an excellent blood thinner, cholesterol-lowering agent, and a herb that can even lower blood pressure as effectively as some drugs." According to Verywell Health, garlic is one of the most commonly purchased herbal remedies for lowering cholesterol levels. Garlic's cholesterol-lowering properties appear to be dose-dependent.

As a result, the more garlic you consume, the lower your cholesterol will be. Kyolic aged garlic extract is one of the most well-studied garlic supplements. Dr. Matthew Budoff, a top cardiologist and professor of medicine at UCLA's David Geffen School of Medicine, claims that taking this supplement can reduce the risk of heart attack and stroke by reversing arterial plaque accumulation.