8 natural ways to manage high cholesterol levels

Updated on:2 July 2024, 21:37pm IST

High cholesterol levels can increase your risk of developing cardiovascular disease. Smoking, being overweight or obese, not exercising, eating an unhealthy diet, and many other things can increase your cholesterol levels. You can manage high cholesterol levels with these simple yet effective tips.

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Exercise to lower cholesterol

Physical exercise every day will keep high cholesterol levels at bay! Exercising regularly not only helps you improve your physical health but also prevents several risk factors that may increase your cholesterol levels and heart disease risk. Moderate exercise of 150 minutes every day is enough to lower your cholesterol levels, as per the data by the American Heart Association (AHA). Image courtesy: Adobe Stock

Eat more monosaturated fats
Nuts to lower cholesterol

Eating foods that contain monosaturated fats is considered healthy for your heart. A study published by the National Health Services found that eating foods rich in monosaturated fats can help lower your "bad" cholesterol levels and increase "good" cholesterol levels. You can include nuts, olive oil, avocados, olives, and canola oil in your diet. Image courtesy: Adobe Stock

Maintain a healthy weight
Maintain healthy weight for cholesterol

Being overweight or obese can raise your cholesterol levels, which can lead to heart problems. However, thin people can also be at risk of high cholesterol. It is best to maintaina healthy weight to keep your cholesterol levels in check. You can maintain a healthy weight by avoiding junk food, exercising, sleeping properly, and eating healthy. Image courtesy: Adobe Stock

Polyunsaturated fats
Fish for cholesterol

Polyunsaturated fats can help reduce LDL cholesterol, which can cut down your heart disease risk. One particularly heart-healthy form of polyunsaturated fat is omega-3 fatty acids.Salmon, mackerel, deep sea tuna, shellfish, and herring are some foods rich in omega-3 fatty acids that you can eat to keep your cholesterol levels in check. Image courtesy: Adobe Stock

Soluble fibre may help
fruits for cholesterol

Found in abundant in plants and whole grains, soluble fibre can help lower cholesterol levels and protect you against heart problems. A study published in The American Journal of Clinical Nutrition found that eating foods rich in soluble fibre ca help lower "bad" cholesterol levels. You can eat include more fruits, Brussels sprouts, peas, beans, lentils and flaxseeds in your diet. Image courtesy: Adobe Stock

Say no to smoking
no smoking for cholesterol

Smoking can increase your LDL "bad" cholesterol levels and put you at risk of developing heart disease. A study published in the journal PLOS One found that the compound called acrolein in cigarette smoke can raise your cholesterol levels. Quitting smoking is believed to lower that risk. Image courtesy: Adobe Stock

Avoid alcohol
avoid alcohol for cholesterol

Drinking too much alcohol can increase your LDL and HDL cholesterol levels, which can increase your heart disease risk. However, a few studies including a 2020 study published in the journal Nutrients found that drinking alcohol in moderation may not increase your cholesterol levels. It may even benefit your heart health. So, you can drink alcohol but you have to drink it in moderation. Image courtesy: Adobe Stock

Avoid trans fat
avoid trans fat for cholesterol

Trans fats are unsaturated fats that have undergone hydrogenation, an alteration process that is used to solidify, preserve, or purify. These fats are metabolised by the body differently from regular fats, and not in a positive way. Trans fats lower good HDL while raising total and LDL cholesterol. So, avoid eating popcorn, fried food, fast food, etc. Image courtesy: Adobe Stock