{"id":1036,"date":"2016-01-18T12:50:27","date_gmt":"2016-01-18T07:20:27","guid":{"rendered":"http:\/\/articles.1mg.com\/?p=1036"},"modified":"2026-04-22T16:41:19","modified_gmt":"2026-04-22T11:11:19","slug":"10-ways-to-lower-cholesterol","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/10-ways-to-lower-cholesterol\/","title":{"rendered":"10 ways to Lower Cholesterol without Drugs"},"content":{"rendered":"

\"\"<\/p>\n

Studies suggest that cholesterol problems can be addressed with simple dietary changes. And aerobic exercises further enhance the cholesterol lowering effects of a healthy diet.<\/p>\n

Here are some quick tips to lower cholesterol without drugs:<\/p>\n

1 . Say no to trans fats<\/b><\/p>\n

Food manufacturers use trans fats because they extend the shelf life of packaged baked goods. They raise LDL (bad cholesterol), lower HDL (good cholesterol), and <\/span>increase risk of developing heart disease<\/span><\/a> and stroke. They\u2019re found in fried foods, baked goods (cakes, pie crusts, frozen pizza, and cookies). Follow this rule: <\/span>choose fats and oils with 2 grams or less saturated fat per tablespoon.<\/b><\/p>\n

2 . Switch to olive oil<\/b><\/p>\n

Substituting olive oil for ghee or butter may <\/span>reduce LDL cholestero<\/b><\/a>l by as much as 15%, which is similar to the effect of a low dose of medication The \u201cgood\u201d fats in olive oil benefit your heart. Choose extra-virgin olive oil.<\/span><\/p>\n

3 . Add lots of fiber to your diet<\/b><\/p>\n

Research suggests that increasing soluble fiber intake by <\/span>5 to 10 grams each day<\/b> may result in a 5% drop in LDL cholesterol. Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol.<\/span><\/p>\n

4 . Choose colorful fruits and veggies<\/b><\/p>\n

Fruits and vegetables are<\/span> loaded with ingredients that lower cholestero<\/b>l\u2014including fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments. These include leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries.<\/span><\/p>\n

5 . Add spices to your cooking<\/b><\/p>\n

Spices like garlic, curcumin, ginger, black pepper, coriander, and cinnamon can improve cholesterol. Research shows that eating <\/span>half to one clove of garlic<\/b> each day could lower cholesterol up to 9%. <\/span>Find more cholesterol reducing foods here.<\/span><\/a><\/p>\n

6 . Lose those extra kilos<\/b><\/p>\n

If you\u2019re overweight, drop of just <\/span>4-5 Kg <\/b>will reduce your LDL by up to 8%. \u00a0Having 1,000 to 1,200 calories a day (for women) and 1200-1600 calories\/day (for men) will help in losing \u00a0weight safely.<\/span><\/p>\n

7 . Exercise regularly<\/b><\/p>\n

Exercising at least 2 1\/2 hours a week <\/span>(around 20 minutes per day)<\/b> is enough to raise HDL (good cholesterol) and improve LDL and triglycerides. Start with a 20 minute brisk walk daily!<\/span><\/p>\n

8 . Have a handful of nuts<\/b><\/p>\n

Almonds and walnuts contain sterols, which, like fiber, keep the body from absorbing cholesterol. Go for <\/span>unsalted ones<\/b> and keep the quantity in check.<\/span><\/p>\n

9 . Quit smoking<\/b><\/p>\n

Smoking <\/a>can <\/span>raise LDL and lower HDL,<\/b> and quitting often improves those numbers. Breathing secondhand smoke every day can also raise levels of bad cholesterol.<\/span><\/p>\n

10 . Stay happy<\/b><\/p>\n

Studies suggest that when you are stressed, your cholesterol levels rise in the body. Engage in hobby like gardening, join a book club or try <\/span>meditation or yoga<\/b> classes to keep your spirits high.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\"\"<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21,27],"tags":[75,79,159],"class_list":["post-1036","post","type-post","status-publish","format-standard","hentry","category-eat-well","category-health-a-z","tag-cardiac","tag-cholesterol","tag-natural-therapy"],"yoast_head":"\n10 ways to Lower Cholesterol without Drugs - Tata 1mg Capsules<\/title>\n<meta name=\"description\" content=\"Cholesterol can be easily controlled by simple dietary changes and physical exercises. 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