Lipoproteins play a vital role in carrying cholesterol, fats, and fat-soluble vitamins throughout the bloodstream. Cholesterol exists in two main forms — LDL (Low-Density Lipoprotein) and HDL (High-Density Lipoprotein), 24NewsHD TV reported on Sunday.
While LDL cholesterol is considered harmful, as it can clog arteries and increase the risk of a heart attack, HDL cholesterol is known to be beneficial, helping protect against heart disease.
The liver naturally produces cholesterol based on the body’s needs, but factors such as family history, smoking, and a sedentary lifestyle can significantly influence cholesterol levels.
Fortunately, experts say there are several natural ways to lower harmful cholesterol and improve heart health.
Choose Healthy Fats
Research shows that monounsaturated fats help lower bad cholesterol (LDL) and raise good cholesterol (HDL).
Healthy sources include olive oil, peanut oil, canola oil, almonds, peanuts, and sesame seeds.
Include Omega-3 Fatty Acids
Studies have found that polyunsaturated fats, especially omega-3 fatty acids, reduce LDL levels and the risk of heart disease. They also help protect against metabolic syndrome and type 2 diabetes.
Good sources are fish, walnuts, and soybeans.
Limit Trans Fats
Trans fats are used to enhance flavor and shelf life in processed foods but are extremely harmful to heart health. They raise LDL cholesterol and lower HDL cholesterol.
These fats are often found in fried foods, packaged snacks, and baked goods, which can block arteries over time.
Eat More Fiber
Soluble fiber helps lower harmful cholesterol. Foods such as oats, seeds, lentils, fruits, and peas are rich in this type of fiber and support better heart health.
Exercise Regularly
Physical activity not only boosts fitness but also helps reduce LDL levels.
The American Heart Association recommends at least 150 minutes of moderate exercise per week to maintain healthy cholesterol levels.
Maintain a Healthy Weight
Excess body weight raises cholesterol levels, while losing weight helps reduce harmful cholesterol and increase beneficial HDL cholesterol.
Avoid Smoking
Smoking elevates bad cholesterol and lowers good cholesterol, contributing to artery blockage. Quitting smoking can reverse many of these harmful effects over time.
Consider Supplements
Certain supplements can help manage cholesterol and improve heart health.
Psyllium husk (Isabgol), rich in fiber, is particularly effective in lowering cholesterol levels naturally.
By making these simple but consistent changes — choosing the right fats, staying active, eating fiber-rich foods, and avoiding tobacco — you can naturally manage cholesterol and significantly reduce your risk of heart disease.