How to Lower Cholesterol Naturally

Getting told your cholesterol is high can feel a little intimidating… But it doesn’t have to be! With the right mindset and a more natural, holistic approach, you can take steps toward healthier cholesterol levels while supporting your overall wellbeing too!

This isn’t about restrictive diets though - it’s all about making small, sustainable choices that support your body at it’s foundations.

So, let’s explore how you can lower your cholesterol naturally and take control of your heart health in a sustainable way.

1. Let food be your medicine

What you eat on a daily basis makes the most difference. Here’s how you can optimize your diet for healthier cholesterol levels:

• Get more fiber: Foods like oats, flaxseeds, beans, and lentils are rich in soluble fiber. Soluble fiber acts sponge, soaking up cholesterol and helping your body get rid of it.
• Love your fats: Healthy fats like those found in avocados, olive oil, nuts, and chia seeds can help reduce "bad" LDL cholesterol and even boost whats known as the "good" HDL cholesterol.
• Add some extra antioxidants: Colorful fruits and veggies like berries, kale, spinach, beetroots, and peppers can help to support the health of your whole vascular system.
• Sneak in sterols: Plant compounds known as sterols are naturally occurring compounds that are found in nuts, seeds, and some vegetables and can actually block cholesterol absorption.

2. Move your body

Regular movement is one of the most powerful tools you have when it comes to protecting heart health and it doesn’t have to look like a gruelling workout. There are all sorts of activities you might enjoy:

• Take a morning walk while listening to your favourite podcast
• Dance like nobody’s watching in your living room
• Try yoga or Pilates for gentle strengthening and stretching
• If you’re feeling adventurous maybe try go for a hike or a swim

Aim for at least 30 minutes of movement most days a week. However, every little bit counts and the key is finding something you’ll stick with because you love it.

3. Try natural extracts

Herbs and natural supplements have been trusted for centuries to support heart health but now there’s also science to back it up. Here are a few that can work wonders for cholesterol:

• Red Yeast Rice: Known for its ability to lower LDL cholesterol naturally.
• Berberine: A plant compound that not only supports cholesterol balance but also helps regulate blood sugar.
• Artichoke leaf extract: Helps your liver process cholesterol more effectively, promoting healthy levels.

4. Take a look at unhealthy habits

This one isn’t always easy, but it’s incredibly rewarding. Letting go of habits that no longer serve you can make a huge difference for your cholesterol and overall health:

• Quit smoking: If you’re a smoker, quitting is one of the best things you can do for your heart. It’s tough, but the benefits are immeasurable.
• Cut back on alcohol: Moderate alcohol consumption can be fine, but excess can strain your liver and impact your cholesterol. Keep it to one drink a day or less.

5. The stress-cholesterol connection

During periods of stress, our body release the hormone known as cortisol. Higher cortisol levels increase the amount of glucose and fats in our blood, which can trigger our liver to produce more cholesterol.

This is why it’s essential to manage your stress levels and find calm during each day, with things like:

• Jennah Organics Hormone Balance: This powerful herbal supplement contains adaptogenic herbs like Ashwagandha and nutrients like inositol which have been proven to lower stress levels.
• Mindful breathing: Practicing the 4-7-8 breathing technique is a quick way to calm down. Simply breathe in 4 seconds, hold it for 7, and breathe out for 8.
• Daily gratitude: Take a moment each day to write down three things you’re grateful for. This is effective because gratitude shifts your focus and helps reduce stress.
• Nature therapy: Spend time outdoors, even if it’s just sitting in the garden or walking barefoot on the grass for a few minutes.

Build a routine

Lowering cholesterol isn’t about quick fixes, it’s about creating a lifestyle that supports your while body and that feels good long-term. Start small, and remember that every little change adds up:

• Start your morning with a fiber rich smoothie made with oats, berries, and flaxseeds.
• Swap sugary snacks for a handful of nuts or a piece of dark chocolate.
• End your day with a calming cup of herbal tea to reduce stress.