51 Lower Your Cholesterol Naturally
Your risk of cardiovascular disease increases as you get older, partly because cholesterol levels rise with age until you reach age sixty or sixty-five. Experts recommend keeping your total below 200 mg/dL; high levels (240 mg/dL and above) double your risk of heart disease. But total cholesterol doesn’t tell the whole story. There are actually thirteen different kinds of cholesterol, including four types of low-density lipoproteins (LDL—the “bad” cholesterol), and they each play a different role in cardiovascular health. A full lipid panel test reveals more about your risk of heart disease and the best way to keep cholesterol levels in check.
For high-density lipoproteins (HDL), the “good” kind that keeps cholesterol from building up in the walls of the arteries, the higher the numbers, the better. Less than 40 mg/dL is considered a major risk factor for heart disease, while 60 mg/dL and above actually protects against heart problems. Women often have higher HDL than men.
LDL accumulates in your arteries and creates fatty deposits called plaques that reduce blood flow. Rupturing of those plaques can cause serious heart and vascular problems. Ideally, your LDL should be less than 100 mg/dL (levels of 160 to 189 mg/dL are considered high), but women’s LDL levels often rise with menopause.
Triglycerides are another type of blood fat that usually results from eating more calories than you burn (one reason why being overweight increases your risk of heart attack). High levels have been linked to coronary artery disease. You want your triglycerides to be less than 150 mg/dL.
If your cholesterol is high, you may not need to add another medicine to your regimen to get your levels back into a safe range. Talk to your doctor about trying these natural approaches (give them about three months to show results) before taking a cholesterol-lowering drug that carries side effects. And even if you’re already taking a cholesterol medication, these strategies can improve its effectiveness, potentially allowing you to reduce your dose.
Adopt Lifestyle Changes to Live Longer
As you get older, your weight tends to creep up (
12). Excess weight lowers HDL while raising LDL and triglycerides, but losing as little as 5 to 10 pounds (2.3 to 4.6 kg) can help reverse that effect. One of the most effective dietary changes you can make is to reduce your intake of refined carbohydrates such as white flour and sugar, and processed foods, which provide empty calories that get converted into triglycerides (and extra pounds). Eat more whole grains, legumes, fruits, and vegetables for their cholesterol-clearing fiber and plant stanols and sterols, which lower LDL. Swapping out saturated and trans fats for healthier monounsaturated fats—found in olive and canola oils, avocados, nuts, and seeds—and omega-3s (25, 58) is another smart step.
Whether or not you’re overweight, regular exercise can boost HDL and lower triglycerides. In fact, exercise is one of the few things capable of boosting heart-protective HDL. And if you are carrying a few extra pounds, exercise can help you lose weight, thereby lowering LDL. A 2009 study in the Journal of Physical Activity and Health found that previously sedentary men who began exercising significantly improved measures of HDL, LDL, and triglycerides in just eight weeks. Aim for thirty to sixty minutes of moderate activity on most or all days of the week.
Supplement to Lower Cholesterol
Artichoke leaf extract (Cynara scolymus) may reduce total cholesterol with few mild and quickly disappearing side effects, according to a 2009 review of studies. Preliminary research suggests it might also reduce LDL and triglyceride levels, but more studies are needed to confirm that effect. Take 1,800 to 1,920 milligrams a day, divided into two or three doses.
If you butter your bagel (whole grain, of course) every day, consider switching to a margarine that contains plant stanols and sterols, which can reduce total cholesterol and LDL. Look for beta-sitosterol or sitostanol, found in margarines like Promise Activ or Benecol.
Fiber supplements like blond psyllium (found in seed husk and products such as Metamucil) and oat bran also help lower total cholesterol and LDL, and ground flaxseed can help reduce triglycerides. For every 1 to 2 grams of soluble fiber you consume daily, you may lower your LDL by 1 percent, according to the Cleveland Clinic. Increase your fiber intake slowly to avoid digestive distress, but women should aim for 25 grams and men for at least 30 grams daily.