Cholesterol, a waxy substance produced by the body, is required to build healthy cells. However, excess cholesterol in the blood can lead to a blockage in the arteries and cause them to harden, leading to heart diseases. Many cholesterol treatments help keep the levels in check. But there are also other lifestyle and food changes that provide support and reduce cholesterol. Here are the ten best ways to lower cholesterol naturally.

Avoid trans fats

Trans fats are unsaturated fats that have been modified. These fats solidify at room temperature, and it gives texture to many foods such as spreads and pastries.

This buttery texture makes these foods viable for an extended period. As a result, many food companies add trans fats to their food products. Unfortunately, the human body does not process these trans fats well. In fact, trans fats have a direct impact on the total cholesterol levels in the blood. They increase the LDL (low-density lipoproteins), which is bad cholesterol, and decrease the HDL (high-density lipoprotein), which is the good cholesterol. Foods that are rich in trans fats and should be avoided include fried foods, pastries, and margarine. Don’t forget to check the nutrition label before you purchase shelved products that could be bad for cholesterol.

Get more soluble fibers in your meals

Another one of the ten best ways to lower cholesterol is to add more soluble fiber to your meals. Soluble fiber is mainly found in plants. The gut breaks down soluble fibers and uses them for their nutrition. Probiotics, also known as good bacteria, maintain good digestive tract health and lower cholesterol in the blood. It has been shown to decrease the total cholesterol levels and the LDL cholesterol in the bloodstream without affecting the HDL cholesterol levels. Research has found that soluble fibers also increase the benefits of statin used to control cholesterol.

Opt for foods with monounsaturated fats

A few years ago, experts suggested low-fat meals to curb and control cholesterol. But there were some negative aspects to this. Mainly because while low-fat meals would reduce LDL, they would also affect HDL levels in the body. On the other hand, opting for a food plan that includes monounsaturated fats showed an increase in healthy HDL levels and a decrease in LDL levels. Monounsaturated fats have also been shown to tackle oxidation caused due to cholesterol. Best cholesterol-lowering foods that are rich in monounsaturated fats include olive oil, nut butter, olives, and even avocados.

Maintain a healthy body weight

Another natural remedy that can help lower LDL levels along with cholesterol treatment is maintaining a healthy body weight. Being overweight can increase the risk of developing this condition. Losing excess weight has multiple benefits, as it lowers the levels of LDLs and triglycerides and increases the HDL in the body. Don’t forget to talk to a doctor before trying a new meal plan and routine to lose excess weight.

Try plant sterols

Sterols and stanols are cholesterol that is found in plants. When we add this to our daily meals, they compete with the human cholesterol and hinder their absorption. This helps reduce the cholesterol levels in the body. Sterols and stanols are usually found in the bark of the tree, making them difficult to consume in their natural form. However, you can try supplements if approved by your healthcare professional.

Add foods with polyunsaturated fats to your meals

Research has shown that polyunsaturated fats reduce bad cholesterol and also work to decrease the risk of heart diseases. They have also been shown to reduce the risk of developing metabolic syndrome and type-2 diabetes. Polyunsaturated fats are omega-3 fatty acids and omega-6 fatty acids. Omega-3 fatty acids are found in fatty fish such as salmon, mackerel, and herring.

Indulge in exercise often

Exercise is not just a cholesterol treatment option; it is something that can help you with your overall health. It helps you stay fit, keeps weight in check, and even helps reduce the risk of heart disease. Individuals can try low-intensity exercises such as walking, jogging, and even cycling.

Add more movements to your daily routine

Sometimes, it is difficult to make time for exercise. In such cases, you can add more movements to your daily routine. Instead of taking the elevator, opt for the stairs. Talking your pet for a walk? Walk for a bit longer. Try stretching when at your desk. All of these small steps can help you get your daily requirement of physical activity and keep cholesterol in check.

Cook your foods differently

Best cholesterol-lowering foods remain the best when you cook them right. That’s right, cooking food in a certain way can also have an impact on the effect the food can have on your body. Instead of frying, try having baked meals. Focus more on boiling, poaching, and even grilling your foods, as these are healthier options.

Try vegetarian foods

Many people are hesitant to try vegetarian foods, even though it is a healthy option, especially for cholesterol. Vegetables have tons of soluble fats and are rich in fiber and low in fats. Not to mention, they are just as flavorful and delicious as their meaty counterparts. Opting for vegetarian foods is also a great way to reduce bad cholesterol. You can try cauliflower, spinach, lady’s finger, or eggplants.