Heart disease is a significant health problem that affects millions of people worldwide. Heart disease doesn’t just mean heart attack-it can also refer to high cholesterol levels and atherosclerosis when cholesterol builds up in the arteries.
Elevated cholesterol levels can lead to heart disease, heart attack, and stroke. There are many good ways to lower your cholesterol levels and protect your heart, but it’s important to choose the right methods.
In this article, I’ll discuss the different ways you can naturally lower your HDL cholesterol level.
Notably, I’ll also share my own research on foods that lower cholesterol and herbal remedies that help lower cholesterol levels.
How Can I Lower My HDL Cholesterol Level ?
Cholesterol is a fat-like substance that is found in the blood. High cholesterol levels can lead to heart disease, and there are many ways to lower cholesterol levels.
One of the most popular ways is by reducing your overall calorie intake or increasing your exercise routine.
You can also take medication to help boost HDL levels and reduce the risk of heart disease.
Having a high HDL level doesn’t mean you are immune to heart disease, it simply means that you have fewer risk factors for developing the condition.
12 Tips to Lower My HDL Cholesterol Level
- Keep an eye on those Trans Fat labels
Reading food labels is a good way to stay away from trans fats, which are hidden in processed foods and baked goods. Whenever you can, choose fresh, whole foods.
- Slim down with lean proteins
Red meats have a lot of saturated fats, so choose fish or chicken instead. Eat fish like salmon and mackerel that are high in omega-3s.
- Accept soluble fiber
Oats, barley, quinoa, and legumes are all foods that are high in soluble fiber that you should eat. These pick up cholesterol in your gut and help lower LDL levels.
- Smart Snacks with Nuts and Fruits
Fruits, vegetables, and nuts should be used instead of processed snacks. Unsaturated fats found in raw nuts, avocados, and olives are great for raising HDL cholesterol.
- Pick dairy with less fat
Choose milk, cheese, yogurt, and other dairy products that don’t have a lot of fat. With this easy change, you’ll eat less cholesterol and saturated fats.
- Make changes to the way you cook
Get rid of the fat on meat, pick lean cuts, and cook it in healthier ways, like boiling, baking, or grilling. This keeps the protein and lowers the amount of fat you eat.
- Change your oils to healthy ones:
Instead of butter and margarine, use olive oil, sunflower oil, grapeseed oil, or other healthier oils. These oils have a lot of unsaturated fats, which are good for your heart.
- Include meals that are vegetarian:
Add a vegetarian meal once a week that focuses on fiber and proteins that come from plants. This habit makes your diet more interesting and helps keep your cholesterol levels in check.
- For heart health, Move Often:
Do moderately intense physical activity for at least 120 to 150 minutes a week. Simple changes, like going up and down the stairs or stretching while you watch TV, can improve your health.
- Follow the doctor’s recommendations:
You should make a plan with your doctor, especially if you smoke or are overweight. Regular check-ins and cholesterol tests give doctors useful information that they can use to make specific changes.
- Eat foods that are high in omega-3s:
Omega-3 fatty acids are good for you and can be found in fish like salmon and trout. These good fats are good for your heart and can lower your cholesterol levels.
- Be aware of how much alcohol you drink and give up smoking:
Triglyceride levels can be lowered by drinking less alcohol. Cutting down on smoking will raise your HDL cholesterol and lower your risk of heart disease and plaque buildup in your arteries.
So, keep your cholesterol levels in check by following these simple tips!
HDL Cholesterol and Its Role in the Body
There is good cholesterol and bad cholesterol.
HDL cholesterol is good. Elevated HDL cholesterol levels are typically a sign of good health, and it is important because it helps protect against heart disease.
It serves as a transporter in the bloodstream, collecting excess cholesterol from various cells and tissues and returning it to the liver for processing and elimination.
HDL exhibits anti-inflammatory properties, contributing to the maintenance of healthy blood vessels. Inflammation is a key factor in the development of cardiovascular diseases, and HDL helps counteract this process.
Therefore, by eating healthy foods and maintaining a healthy weight, you can increase your HDL cholesterol levels and overall health.
Some Natural Ways To Lower My HDL Cholesterol Level
There are many ways to lower cholesterol levels naturally. Some of the simplest and effective methods include drinking plenty of water, exercising regularly, and eating fiber-rich foods.
I’ve gathered some natural and simple ways that can help lower cholesterol levels. Remember, these aren’t overnight fixes, but with consistency, you’ll likely see positive changes.
- Eat More Soluble Fiber: Include more oats, barley, beans, lentils, fruits, and vegetables in your diet. Soluble fiber can help lower LDL cholesterol (the “bad” cholesterol).
- Choose Healthy Fats: Opt for sources of healthy fats like avocados, nuts, seeds, and olive oil. These fats can help raise HDL cholesterol (the “good” cholesterol) and lower LDL cholesterol.
- Eat Fatty Fish: Fish rich in omega-3 fatty acids, like salmon and mackerel, can help lower cholesterol levels. Aim to have at least two servings of fatty fish per week.
- Exercise Regularly: Physical activity is a game-changer. Aim for at least 150 minutes of moderate-intensity exercise per week. It could be as simple as brisk walking or cycling.
- Lose Excess Weight: Shedding those extra pounds can positively impact your cholesterol levels. Small, sustainable changes in your diet and exercise routine can make a big difference.
- Limit Processed Foods: Processed and fried foods often contain trans fats and unhealthy saturated fats. These can elevate LDL cholesterol. Opt for whole, unprocessed foods instead.
- Enjoy Nuts: Almonds, walnuts, and other nuts are packed with healthy fats, fiber, and antioxidants. A handful a day can be a tasty and heart-healthy snack.
- Drink Green Tea: Green tea is rich in antioxidants and has been linked to lower cholesterol levels. Plus, it’s a refreshing alternative to sugary beverages.
- Moderate Alcohol Consumption: If you drink alcohol, do so in moderation. For example, one drink per day for women and up to two drinks per day for men may have some heart benefits.
- Quit Smoking: If you smoke, quitting is one of the best things you can do for your overall health, including your heart health. Smoking lowers HDL cholesterol.
Must Read: Ketobiotic Diet
Foods That Lower Cholesterol
Cholesterol is a fatty substance that is found in the blood. Too much cholesterol can lead to heart disease, so it’s important to eat foods that lower cholesterol.
This includes foods that have anti-inflammatory properties and help to reduce the risk of heart disease.
Certainly, here’s a list of foods that can help lower cholesterol:
- Avocados: Rich in monounsaturated fats, avocados can help lower bad cholesterol (LDL) while increasing good cholesterol (HDL).
- Fatty Fish: Salmon, mackerel, and trout are high in omega-3 fatty acids, which can lower triglycerides and reduce the risk of heart disease.
- Olive Oil: Contains monounsaturated fats that can improve cholesterol levels and reduce inflammation.
- Garlic: Known for its potential to lower cholesterol and reduce blood pressure, garlic can be a flavorful addition to various dishes.
- Legumes: Beans, lentils, and chickpeas are rich in soluble fiber, which helps lower LDL cholesterol.
- Walnuts and Almonds: These nuts are high in polyunsaturated fats and can contribute to lower cholesterol levels when consumed in moderation.
- Dark Chocolate: Opt for dark chocolate with at least 70% cocoa, as it contains antioxidants that may improve heart health and lower LDL cholesterol.
- Berries: Strawberries, blueberries, and other berries are rich in antioxidants and soluble fiber, which can help lower cholesterol.
- Green Tea: Contains antioxidants called catechins, which may contribute to lower cholesterol levels.
- Turmeric: The active compound in turmeric, curcumin, has anti-inflammatory properties that may benefit heart health and lower cholesterol.
- Spinach and Kale: Leafy greens are high in lutein, which has been linked to lower cholesterol levels.
- Whole Grains: Quinoa, brown rice, and whole wheat are good sources of soluble fiber, which can help lower cholesterol.
- Flaxseeds: High in omega-3 fatty acids, fiber, and lignans, flaxseeds may contribute to lower cholesterol levels.
- Soy Products: Foods like tofu and soy milk contain plant sterols that can help lower LDL cholesterol.
By eating these foods regularly, you can help to improve your cholesterol levels over time. So, what are you waiting for? Start eating healthy today and lower your cholesterol levels!
Effects Of An Unhealthy Lifestyle On Cholesterol
Maintaining a healthy lifestyle is key to managing cholesterol levels. Regular exercise boosts “good” HDL cholesterol, while an unhealthy lifestyle can lead to an increase in “bad” LDL cholesterol.
A balanced diet rich in fruits, vegetables, and whole grains can positively impact cholesterol levels. Conversely, excessive consumption of saturated and trans fats can raise LDL cholesterol.
Smoking damages blood vessels and lowers HDL cholesterol, compounding the risk. Monitoring cholesterol through regular check-ups is crucial for early detection and intervention.
Taking small steps, like choosing healthier foods and incorporating exercise into daily routines, can make a big difference in promoting heart health.
If you’re struggling to lower your cholesterol levels, start by making changes to your diet and getting more exercise.
Herbal Remedies For Lowering Cholesterol
While it’s important to note that herbal remedies should not replace prescribed medications for managing cholesterol levels, some herbs may offer supportive effects.
Talk to a doctor before adding herbal remedies to your routine, especially if you’re already on medications or have a health problem that needs to be taken care of.
The following herbs are often recommended for their possible ability to lower cholesterol:
Garlic (Allium sativum): Garlic has been studied for its potential to lower cholesterol levels. It may help reduce total cholesterol and triglyceride levels while increasing high-density lipoprotein (HDL) cholesterol.
You can consume raw garlic, use it in cooking, or take garlic supplements.
Turmeric (Curcuma longa): Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties.
Some studies suggest that turmeric may help lower LDL cholesterol and raise HDL cholesterol levels. You can add turmeric to your diet or take curcumin supplements.
Ginger (Zingiber officinale): Ginger has antioxidant properties and may have a positive impact on cholesterol levels. It can be used in cooking, added to tea, or taken in supplement form.
Green Tea (Camellia sinensis): Green tea contains catechins, which have antioxidant properties. Some studies suggest that green tea may help lower LDL cholesterol levels.
Drinking several cups of green tea daily or taking green tea supplements may be beneficial.
Fenugreek (Trigonella foenum-graecum): Fenugreek seeds contain soluble fiber, which may help lower cholesterol levels.
Psyllium (Plantago ovata): Psyllium husk is a soluble fiber that can help lower LDL cholesterol levels. It is often used as a supplement and should be taken with plenty of water.
Artichoke Leaf Extract: Some studies suggest that artichoke leaf extract may have a modest impact on lowering cholesterol levels. It is available in supplement form.
Additionally, a heart-healthy diet that includes plenty of fruits and vegetables is essential for boosting cardiovascular health.
Cholesterol And Dietary Habits
Cholesterol is a waxy substance that the body makes on its own. Blood clots form with its help and cells need it to work right. Your cholesterol levels can stay in check if you eat foods that don’t have cholesterol.
Some foods that are high in cholesterol are sugar, unhealthy vegetable oils, and saturated fats.
All of these can make you more likely to get heart disease.
And make sure you eat a healthy diet with lots of fruits, vegetables, and whole grains and not too much sugar, saturated fats, or unhealthy vegetable oils.
Other Ways To Lower HDL Cholesterol Naturally
There are many other ways to lower your HDL cholesterol levels naturally.
Some of the most effective include avoiding saturated fats and cholesterol-rich foods, eating a diet high in fruits and vegetables, and exercising regularly.
In addition, supplementing with fish oil or vitamin D can also help lower your cholesterol levels.
Must Read : Meat and Fruit Diet
Foods That Contain HDL-raising Agents
HDL cholesterol is good cholesterol. By eating foods that contain HDL-raising agents, you can raise your HDL levels and lower your risk of heart disease. Below, I have shared the list of HDL-raising foods.
- Olive oil
- Fatty fish (salmon, mackerel, sardines)
- Nuts (almonds, walnuts)
- Avocado
- Flaxseeds
- Chia seeds
- Dark chocolate (in moderation)
- Whole grains (oats, barley)
- Beans and legumes (lentils, chickpeas)
- Fruits (strawberries, blueberries)
- Green tea
Risks Associated With Low HDL Cholesterol Levels
There is no denying that high cholesterol levels are a major risk factor for heart disease. Fortunately, there are many ways to improve your cholesterol levels and protect yourself from heart disease.
One of the best ways to start is to have your blood tested regularly and to take steps to lower your cholesterol level if it is lower than what is healthy. If you are concerned about your cholesterol levels, talk to your doctor and take action if necessary.
There are many risks associated with low HDL cholesterol levels, including an increased risk of stroke.
Below I have shared the list of risks which I have found the trustable medical journals and trusted sources.
- Heart Health Concerns: Having low HDL cholesterol levels increases the risk of heart disease and may contribute to the buildup of plaque in arteries.
- Limited Protective Effect: HDL is known as the “good” cholesterol because it helps remove excess cholesterol from the bloodstream. Low levels mean less protection against the harmful effects of high cholesterol.
- Increased Cardiovascular Risk: Low HDL is often associated with higher triglyceride levels, raising the overall risk of cardiovascular events such as heart attacks and strokes.
- Impact on Metabolism: Its levels can be linked to insulin resistance, potentially leading to type 2 diabetes and its associated health complications.
- Inflammatory Response: Insufficient HDL may result in a heightened inflammatory response within blood vessels, contributing to the progression of atherosclerosis and other inflammatory conditions.
FAQ
What Can Decrease HDL?
Some factors that can decrease HDL include poor diet, excessive drinking, smoking, and lack of exercise. Additionally, some prescription medications (such as statin drugs) can also reduce HDL levels.
HDL is the “good” cholesterol and is responsible for transporting fat from the body to be eliminated in the urine. When it’s low, it increases your risk of heart disease by promoting plaque build-up in the arteries.
What Should I Do If My HDL Is High?
High HDL levels are a good thing! As I mentioned earlier, HDL is known as “good” cholesterol because it helps to remove bad cholesterol from your blood vessels.
When your HDL levels are high, this means that the majority of the cholesterol in your blood is transported through the liver instead of being deposited in artery walls.
This can help to reduce the risk of heart disease and stroke. In addition, having high HDL levels may also give you some protection against obesity and type 2 diabetes.
So why should you care?
Well, heart disease and stroke are two leading causes of death in America today! And aging is also associated with a decrease in HDLs (although this has been seen to improve over time).
However, if your goal is to stay healthy into old age, maintaining or increasing your LDL/HDL ratio should be at the top of your list.
There are many ways to raise HDL levels naturally, including eating healthy fats, exercising regularly, keeping stress under control, and avoiding excessive drinking or smoking, so make sure to include them all in your routine if you want optimal results.
How Can I Lower My HDL Without Medication?
There are many ways that you can lower your HDL cholesterol without medication, and some of the simplest include eating a healthy diet, exercising regularly, and taking supplements. Some of the best options for supplements include omega-3s and EPA (eicosapentaenoic acid) fatty acids.
These nutrients help to reduce LDL (“bad”) cholesterol levels while also promoting overall cardiovascular health. Additionally, multivitamins or mineral supplements may provide additional benefits, such as improved cognitive function and bone density.
It’s important to remember that there is no one right way to lower your HDL cholesterol levels, rather, it is important to find a strategy that works well for you based on your individual lifestyle and dietary preferences.
By incorporating these simple tips to your daily routine, you can start seeing positive changes in your lipid profile!
What Foods Should I Avoid To Lower My HDL?
There are a few foods that should be avoided if you want to lower your HDL cholesterol levels. These include red meat, processed foods and sugars, saturated fats, and eggs.
While all of these items have their owns individual benefits and drawbacks, they are generally not recommended for people who are looking to lower their cholesterol level.
Instead of focusing on single food types, it is often more effective to focus on a healthy diet that includes whole grains, fruits and vegetables (especially leafy greens), lean proteins such as seafood or poultry breast, nuts and seeds, water intake regularly throughout the day,
Wrap Up
Finally, I will say that taking responsibility for your heart health is an easy but important thing to do.
Heart disease includes more than just heart attacks. It also includes conditions like atherosclerosis and high cholesterol. I hope this article gave you useful information about how to lower HDL cholesterol levels naturally. I talked about foods to avoid, diet, exercise, and herbal remedies.
You can improve your overall health by making small, consistent changes like eating more healthy fats, getting regular exercise, and eating foods that raise HDL.
