How to Lower Your Cholesterol Levels In 1 Week

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High LDL cholesterol levels lead to cardiovascular disease, the number one cause of death worldwide. (1)

Cardiovascular disease is associated with arterial problems, further affected by blood pressure and cholesterol.

We combine Ldl or “bad cholesterol,” as it is otherwise called, with heart disease. Ldl cholesterol is one of the most important enemies of our health. (2)

Cholesterol is a soft and pliable fat found in the animal foods we consume, but not in plant foods.

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Additionally, cholesterol is vital to maintaining good health because it is necessary for many bodily functions. Such functions are the synthesis of certain hormones and the creation of the membranes of our body.

The importance of balancing cholesterol levels in the body

Cholesterol is so essential that if we do not take care of its adequacy in the body, the body will create it on its own.

Unfortunately, despite being essential to our lives and health, poor nutrition can be fatal. For example, cardio problems may happen when there is an excess of cholesterol in the arterial walls.

In today’s article, you will discover how to lower cholesterol levels naturally in one week with five simple steps. Also, which are the right foods for cholesterol, what to avoid, and its typical values.

So, you may prevent possible future problems in the arteries and heart.

Too many people have high cholesterol levels, but few know how to reduce them naturally and effectively.

Cholesterol is a waxy substance that resembles fat found in all our cells.

Believe it or not, fat cells play a significant role in our health.

It is necessary to balance cholesterol levels because every hormone and cell uses it to function correctly. It is a building block for every cell in the body and keeps our liver healthy to produce the acids needed to process fat.

LDL cholesterol, or “bad cholesterol,” is a form that can build up in the walls of arteries and increase the risk of heart disease.

But HDL cholesterol, or “good cholesterol,” travels through the bloodstream. It removes bad cholesterol from the arteries to help boost heart health.

The 5 steps to naturally lower cholesterol levels

Let us see which five steps you can follow to lower your cholesterol levels naturally.

Step 1 – Add these foods directly to your diet

Olive oil (3)
Fruits and vegetables (4)
Nuts and especially almonds and walnuts (5)
Seeds such as flaxseed (6)
Turmeric in salads, meals, and drinks (7)
Garlic (8)
Legumes and especially beans (9)
Sweet Potatoes (10)
Green tea (11)
Avocado (12)

Most of the above foods contain fiber, which can make a difference in lowering LDL (bad) cholesterol.

Countless studies show that garlic may be a natural remedy to lower cholesterol levels. It can also eliminate or prevent cardiovascular and metabolic diseases and prevent or reduce atherosclerosis.

Step 2 – Reduce or temporarily eliminate certain foods from your diet

Cleansing your diet is one of the most effective ways to lower LDL levels and boost heart health.

There is cholesterol in eggs, red meat, dairy products, and other foods. We include many of these foods, in moderation, as part of a healthy diet.

However, we should avoid some of these foods when lowering cholesterol levels.

But there is no reason to exclude high cholesterol foods from your diet.

You can focus on removing only these four foods that contain the highest cholesterol values.

White sugar and processed carbohydrates (13)
Alcohol (14)
Caffeine, especially if you drink a combination of coffee, soft drinks, and energy drinks during your day (15)
Trans-fatty acids (16)

We may find trans fats in processed foods and prepackaged pastries. They can increase bad and lower good cholesterol but may also increase the risk of coronary heart disease.

Step 3 – Special supplements

Changing your diet is effective in lowering your cholesterol. In addition, the proper diet is an excellent way to achieve your health goals and lose weight and fat.

The appropriate nutritional supplements can further reduce cholesterol levels and enhance the results.

The most important supplements you can try to get started are:

Fish oil which contains significant omega-3 fatty acids (17)

Coenzyme Q10 can help lower cholesterol levels, and it works by removing its excess and preventing atherosclerosis (18)

Niacin or vitamin B3 as we know it (19)

Red yeast rice comes from fermented white rice. An analysis of 13 studies showed that red yeast rice was effective in lowering both triglycerides and LDL cholesterol (20)

Garlic if you cannot or do not want to eat raw garlic (21)

Step 4 – Essential oils

Some essential oils can also influence cholesterol levels.

Add 2-3 drops of the following oils in their unique container for best results.

Lavender oil, which may reduce stress and cortisol levels (22)

Cypress oil may reduce stress and enhance heart health. Professionals often use it for massages, for better blood circulation, and to lower cholesterol levels (23)

Thanks to its antioxidant properties, Rosemary oil can reduce blood lipid levels. It can also help stabilize blood sugar levels (24)

Step 5 – Exercise

You may think that exercise has little effect on your efforts to lower cholesterol.
Still, you will be surprised to discover its importance for heart health.

The below exercises can have a significant impact on heart health:

Aerobic exercise, such as walking, running, swimming, and cycling, helps strengthen the heart and lungs. Studies show they can also help lower cholesterol levels (25)

Resistance exercise is a form of physical activity that forces muscles to contract, creating strength and endurance. It may also have beneficial effects on heart health and can lower total and LDL cholesterol (26)

Yoga is a fantastic exercise, not only for heart health but also to lose weight healthily. A 2019 study looked at the effect of yoga on lipid profiles in 24 women. Those in the study who did yoga three times a week for 26 weeks saw reduced total cholesterol and LDL levels. (27)

A final thought on how to lower cholesterol levels naturally

All the above ways effectively reduce cholesterol levels, but combining them with other healthy habits is better.

In this way, you will maximize their effectiveness overall.

The effects of a healthy diet can be enhanced, for example, when combined with regular exercise. Also, a defined sleep schedule is critical.

What are the typical values of cholesterol?

You can read the average cholesterol values in the table below:

But always consult your doctor before consuming any form of supplements or essential oils. Specifically, speak to your doctor if you have health problems or take any medication.

There are many natural remedies to lower harmful cholesterol levels.

You can apply many healthy options immediately to improve its goodness levels.

Have you tried the 5 steps above to lower your cholesterol levels?

Have you ever tried the above steps in a coordinated way to lower your cholesterol levels and help your blood vessels function better?

Please leave your comments below!

I wish you to be always well! 🙂