October 3, 2023
Elevate Your Wellness: How To Lower Cholesterol Levels Naturally
Picture this: you're in your prime years, cherishing the wisdom that comes with age. Suddenly, your doctor mentions those dreaded words—high cholesterol. Certainly, it feels like an ominous cloud hanging over your health.
Cholesterol, my dear ladies, is both a friend and foe. Your body needs it to build cell membranes, hormones, and vitamin D. However, when it accumulates in excess, it clogs your arteries, leading to heart disease, stroke, and other health woes.
Think of cholesterol as a wily villain hiding in foods like fried chicken, butter-soaked pastries, and creamy sauces. But it's not just about what you eat; genetics and lifestyle play pivotal roles too. Consider your genes as the scriptwriters of your cholesterol story, while your lifestyle choices are the directors shaping the plot.
High cholesterol levels is a prevalent problem in our society today. In fact, almost 40% of Americans above 20 years old (about 90 million of the population) are facing high cholesterol levels. It has high positive correlation with our lifestyle, and the kind of food we consume on a daily basis. And the hectic and stressful lifestyle we have today makes it even harder to stay healthy and fit.
However, with that said, it does not mean that there's no way to fix it. And today, I'm here to unravel the mystery of cholesterol and empower you with the tools to naturally reduce it. Today, I will be sharing 4 simple remedies that can help you to lower your cholesterol level naturally. If you're serious about changing your life for the better, then keep reading!
4 Simple Remedies to Lower Cholesterol
Firstly, studies show that women between 40 and 60 often face a rise in cholesterol due to hormonal changes during menopause. However, research also demonstrates that dietary adjustments, exercise, and natural remedies can effectively lower cholesterol levels.
Another compelling case study followed a group of women in their 50s who adopted a Mediterranean diet rich in olive oil, nuts, fruits, and vegetables. And after six months, the LDL (the "bad" cholesterol) dropped significantly, reducing their risk of heart disease.
Maintaining healthy cholesterol levels is a pivotal part of safeguarding your heart health as you age. Because it can mean the difference between embracing a vibrant life full of adventures or dealing with the limitations that high cholesterol imposes.
4 Practical Steps we can take:
1. Revamp Your Plate (replace high-fat, high-sugar food with healthy options): The food choices we make on a daily basis can greatly affect our health. Consuming too much saturated fats can be one of the main factor that contribute to high cholesterol levels. Hence, to start off, swap out saturated fats found in red meat (e.g. beef) and full-fat dairy for heart-healthy options like salmon, avocados, and almonds.
Healthy fats like salmon is rich in omega-3 fatty acids, an essential element that can help to reduce blood pressure, and the levels of triglycerides (fat) in blood that contribute to clogged arteries. Consider eating salmon at least twice a week. Alternatively, consider nuts such as walnuts, pistachios and pecans. Nuts have been shown to lower total cholesterol, "bad" LDL cholesterol and triglycerides, and increase "good" HDL cholesterol effectively. However, as nuts are high in calories, make sure to control your portion and not over-eat. Just 1/4 cup of nuts has close to 160 calories!
2. Exercise Regularly (at least 150 minutes of moderate exercises per week): Exercise isn't just about fitting into that favorite dress; it's a potent cholesterol buster. By burning fat and building muscle, choosing the right type of exercise can effectively lower your cholesterol levels. To reduce the cholesterol levels, and improve your overall health, the American Heart Association (AHA) recommends getting at least 150 minutes (2.5 hours) of moderate exercise or 75 minutes (1.25 hours) of vigorous exercise per week.
So what kind of exercises are suitable? If your joints are in good shape, consider going for a slow jog/run of at least 45 mins for 3-4 times a week. If running is too much for you, then we can go for a brisk walk instead. It is also a good form of cardiovascular exercise. All of these exercises are helpful for reducing cholesterol and protecting you from cardiovascular disease, the key is to keep moving, and keep exercising regularly! And you will start to see a difference in the cholesterol levels in no time!
3. Harness Herbal Remedies: Nature's pharmacy offers potent allies in the fight against high cholesterol. So, consider adding garlic, turmeric, or green tea to your daily routine. These herbal wonders have been shown to have cholesterol-lowering properties. Green tea contains catechins and other anti-oxidant compounds like ECCG that can help to lower cholesterol levels in a long-term. Studies show that after drinking green tea daily for 56 days, the participants have lower level of cholesterol, without changing their diets or lifestyle.
4. Take omega-3 and other essential supplements: Sometimes, it can be difficult to switch out the "bad" foods and change to good healthy foods immediately. If this is you, consider taking salmon omega supplement as a way to increase your omega-3 fatty acids intake, without making drastic changes to your diet within a short time. Supplements also contain better and more concentrated source of omega-3 that can help you to see a faster result within a shorter time. Other than omega-3, don't forget to add vitamin E in our daily routine! Vitamin E can effectively slow down the build up of plaque in our arteries that are caused by high cholesterol levels.
It's A Marathon, Not A Sprint!
Ladies, remember, this journey to lower cholesterol is a marathon, not a sprint. Each healthy choice you make is a step towards a longer, more vibrant life. If you only change your diet and lifestyle for one week and expect your health to go back to before, then I would say this article is not going to get you what you want. It's simply impossible to expect drastic changes within a short period of time! Changing your lifestyle and improving overall wellness is going to take time, however, it will definitely be worth it! You've got this!
As you navigate the uncharted waters of menopause, remember that it's a season of transformation, not limitation. Embrace this chapter of your life with the same grace and resilience that has brought you this far. You are stronger than you know, and your best days are still ahead.