How to reduce cholesterol

Let’s talk about the top remedy to lower cholesterol.

Function of cholesterol

Cholesterol is fatty substance that is found in every cell in your body. You get cholesterol two ways. Your body produces it naturally through the liver and the food you eat.  And your body also needs cholesterol. When you burn fat, part of that fat is cholesterol. When you lose weight, the cholesterol has to come out, temporarily increasing your cholesterol.

If you’re on a low-carb diet, you don’t really need to be concerned about your cholesterol. But, if you are concerned, you can get an advanced lipid profile test. Cholesterol also isn’t a good indicator of heart problems. A much better test is a CAC test.

Bile is an important fluid in the body that is essential in regulating cholesterol. Bile is made from cholesterol, and it helps you break down fats, extract fat-soluble vitamins, and prevent SIBO.

You also have secondary bile salts made by the friendly bacteria in your large intestine. A problem with your microbiome (friendly bacteria) can cause a lack of bile, which can lead to higher cholesterol.

Read more about bile deficiency here.

How to reduce cholesterol?

There are some interesting studies that show that probiotics can help lower cholesterol. Studies also show that fiber helps reduce cholesterol. Fiber feeds your microbes that then make bile salts. The best source of healthy fiber is fermented vegetables.

One of the best remedies to lower cholesterol is niacin (vitamin B3). Niacin can help lower your cholesterol directly and indirectly by supporting bile production.

If a person has their gallbladder removed, they might not have enough primary bile salts to remove the cholesterol, and certain lipids can start increasing.

Overall, the best natural remedies to lower cholesterol are:

  1. Probiotics (from food if possible)
  2. TUDCA (TUDCA is a type of bile salt that thins the bile and can potentially give you a lot of relief)
  3. Niacin

There are also a few things you can do to learn how to reduce cholesterol naturally and eat foods for high cholesterol.

Make sure you’re moving throughout the day. This is great step in learning how to lower cholesterol levels. Try to get at least 30 minutes of exercise, even if it’s just walking. Increasing your activity will help you lose weight, which will also help your cholesterol.

You can also pay attention the foods you’re eating and look for foods that lower bad cholesterol. The only way to consume cholesterol through food is by eating animal products, since all plant-based foods contain zero cholesterol. So if you’re already consuming a plant-based diet, or just want to start eating more, here are 11 foods to lower cholesterol.

11 Cholesterol Lowering Foods

  1. Oats. Oats are a great source of soluble fiber, which helps prevent cholesterol from being absorbed into your bloodstream and is great option for lowering cholesterol with food.
  2. Almonds. Almonds are high in unsaturated fat, which lower your LDL and increase your HDL. Almonds contain antioxidant flavonoids that can improve your heart health and reduce inflammation.
  3. Soy. Soy is great alternative when looking to replace foods that are high in cholesterol, such as meat, chicken and pork.
  4. Beans. Beans are high in fiber, which can help slow down the amount of cholesterol is absorbed in the body. When looking for foods that help lower cholesterol, beans are a great option.
  5. Blueberries. Blueberries also have a compound that breaks down both fat and cholesterol and can lower your LDL.
  6. Avocados. Avocados are high in monounsaturated fatty acids that can improve your LDL and HDL levels. Avocados are also high in soluble fiber and help with blood sugar levels.
  7. Leafy Greens. Green leafy vegetables are great for lowering cholesterol. They contain a vitamin called lutein, which can help with various eye conditions, and may also help lower LDL and protect against clogging of the arteries. G
  8. Turmeric. Turmeric is great in reducing cholesterol as it can lower plaque build up in your arteries.
  9. Sweet Potatoes. Sweet potatoes are high in water soluble fiber, which help lower cholesterol.
  10. Chocolate. Dark chocolate contains flavonoids that can lower your cholesterol and lower your blood sugar, just make sure you’re eating it in moderation, as it is high is saturated fat.
  11. Flaxseed and  flaxseed oil.

Data

  1. https://pubmed.ncbi.nlm.nih.gov/8586372/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805418/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2904929/
  4. https://www.nutraingredients.com/Article/2021/04/08/Plant-sterol-and-probiotic-supplement-significantly-lowers-cholesterol-says-study
  5. https://www.sciencedirect.com/science/article/pii/S1665268120302143#:~:text=As%20a%20new%20treatment%20for,the%20formation%20of%20cholesterol%20gallstones
  6. https://en.wikipedia.org/wiki/Bile_acid
  7. https://www.sciencedirect.com/science/article/abs/pii/0006295293903757
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/