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TIPS: 9 ways to help you reduce cholesterol in the body without drugs

Do you like to eat meat, don’t like to eat fish?

Do you like to sit at home, don’t like running?

Well, if you have these hobbies, stop, stop now, because you are helping to increase the amount of bad cholesterol in your body!

As in the article about fat and cholesterol, I have introduced to you that the production of cholesterol mainly occurs in the liver and it has many important functions such as producing hormones, making vitamin D or playing an important role. important in cell structure.

However, not too much cholesterol will make the body healthy! Because like fat, cholesterol does not dissolve in water, instead, it will be transported into the body depending on lipoprotein molecules to bring cholesterol into the blood. This will help you know better when checking your blood fat index!

And with different types of lipoproteins will have different effects on our health. For example, when low density lipoprotein (aka LDL cholesterol) is high, it will lead to the deposition of cholesterol in the walls of blood vessels, which in turn leads to the blockage of arteries and causes stroke or heart attack.

In contrast, with high-density lipoprotein (or HDL cholesterol) will help carry the excess cholesterol away from the vessel walls and help prevent cardiovascular diseases later on.

If the liver produces cholesterol, does what you eat have to do with blood cholesterol levels? Let’s find out about this issue first!

The relationship between diet and blood cholesterol

cholesterol-lowering drug

The liver is known for its job of making the majority of cholesterol for the body with about 75%. And in the process, the liver can be influenced by the amount of food we eat to change that cholesterol.

The remaining 25% of cholesterol in our body comes from food as well as daily living habits. And so, while the amount of cholesterol in food doesn’t have much of an effect on cholesterol in the body, the foods in our diet can affect our levels of good and bad cholesterol, as well as our smoking habits. Leaves or a sedentary lifestyle also increase bad LDL and decrease good HDL.

With a healthy lifestyle, increasing the good HDL cholesterol and reducing the bad LDL cholesterol will make your body healthier. Therefore, today, let’s save 9 tips to help you reduce cholesterol naturally.

9 natural ways to help you reduce cholesterol in your body
You will not need to worry about your body having high cholesterol if you follow these 9 ways that I am about to share! Let’s “lift” the good HDL and “sink” the bad LDL.

Are you ready?

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Paper and pen already available?

Let’s make a quick note of these main ideas right away.

Knock on the door and find and make friends with monounsaturated fats

First, I would like to mention fat. As you all know, fat is one of the three essential macronutrients that the body needs, so the amount of fat consumed in the body needs to be correct and sufficient.

Like fats there are many types which are saturated fats, trans fats and good fats are unsaturated fats. Unsaturated fats include monounsaturated fats and polyunsaturated fats.

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However, there are some suggestions that completely cut the amount of fat including unsaturated fat in the diet to reduce cholesterol in the body. This is not a correct opinion. Because, through the results of a 6-week study with people using a low-fat diet, they reduced LDL levels and also reduced HDL levels in the body. An opposite result with a diet high in monounsaturated fats showed a significant reduction in harmful LDL while preserving the necessary levels of beneficial HDL.

Not stopping here, in order to identify the need for monounsaturated fats in cutting cholesterol levels in the body, the researchers gave results from experiments with people with high cholesterol, when eating a diet high in monounsaturated fat increased beneficial HDL by 12% compared with a low-fat diet.

This has given us a “solid” statement about healthy monounsaturated fats, which help reduce harmful lipoproteins and increase beneficial lipoproteins in our body.

Here are some suggested sources unsaturated fat Good for you:

It’s about monounsaturated fats, so are polyunsaturated fats that good? The answer will be right below!

Don’t forget to look for polyunsaturated fats – especially Omega-3

Omega 3

Also in the group of good fats for the body, polyunsaturated fats bring many benefits to us!

Going to the study on replacing saturated fat in the diet with polyunsaturated fat, the results showed that the participants in this study were given 15% more total calories for food. body and reduce the risk of coronary artery disease by up to 20%.

In addition, there are studies that show that polyunsaturated fats help reduce both the risk of metabolic syndrome and type 2 diabetes.

Besides, omega-3 fatty acids are an extremely good polyunsaturated fat for our heart. Omega-3 polyunsaturated fats are found in abundance in fish such as mackerel, salmon, herring or shrimp, or in fish oil products on the market today. On top of that, omega-3s are also found in nuts (but not in peanuts).

Stay away from saturated fat, trans fat

Saturated fat and trans fat are two types of unhealthy fats. In contrast to monounsaturated fats, these 2 types of fats increase total cholesterol and raise bad LDL cholesterol, not stopping there, they also reduce beneficial HDL content by 2%!

Health research has been recognized by doctors and recorded that the cause of 8% of deaths from heart disease is largely due to these trans fats and saturated fats.

food court

So, staying away from saturated and trans fats is essential for our health. Above all, do not trust too much on the nutrition facts tables on each product, because according to the FDA, when the amount of trans fat per serving is less than 0.5g, it will be labeled 0g. always there! Therefore, please provide the knowledge on how to read the nutrition facts table for yourself to always make the most informed choice.

Make friends with soluble fiber

Soluble fiber is a group of different compounds in plants that are water-soluble and easily digested.


The breakfast cereal study found that adding soluble fiber from pectin reduced LDL levels by 4%, and fiber from psyllium lowered LDL cholesterol by 6%.

Some good sources of soluble fiber that you need to know:

– You should learn more: Whole foods – What is the right understanding?

1 – 2 – 3 let’s do some exercise!

Exercise not only helps you have a supple, beautiful and toned body, but also fights obesity, cardiovascular diseases by reducing LDL cholesterol and increasing the necessary beneficial HDL cholesterol.

Just 30-45 minutes a day and at least 5 days a week is enough for you to exercise, help improve cholesterol and reduce the risk of cardiovascular disease.

Try walking, jogging or cycling to increase your fitness!

Lose Weight (If necessary for you)

If you are overweight, then lose weight!


Imagine simply like this, if you are overweight, your body also has excess fat and cholesterol. At this time, cholesterol accumulates in your body quite a lot, it will accumulate over time, clog your blood vessels and lead to cardiovascular diseases later on.

You will also see it clearly when checking the blood fat index at medical centers. Also from that time, depending on the level of blood fat in the body, you may be asked to change your diet or take medicine to reduce this amount of fat.

And so, before it’s too late, control your weight right away. Weight loss always goes hand in hand with reducing the harmful LDL cholesterol in our body!

No smoking

do not smoke

Smoking is a habit in daily life and needs to be quit immediately if you do not want to harm your body as well as those around you.

Research on smokers shows that their immune cells are unable to carry cholesterol from the vessel walls into the bloodstream for transport to the liver, which causes excess cholesterol to accumulate more and more. lead to a higher risk of heart disease than the general population.

Thus, smoking increases bad lipoprotein high, reduces good HDL and also hinders the body’s ability to bring cholesterol back to the liver. So give up smoking as soon as possible for yourself.

Wine huh? Only use it in moderation!

do not drink beer

In the article about alcohol, we learned about the benefits and harms that alcohol brings to our body. When used in moderation, ethanol in alcoholic beverages will increase the beneficial lipoproteins that are good for the body and reduce the risk of cardiovascular disease.

Many studies have recognized the importance of alcohol use in moderation, alcohol helps improve the transport of cholesterol from the blood vessel walls back to the liver to remove excess cholesterol. This has a beneficial effect in reducing the risk of clogged arteries as well as cardiovascular diseases.

Conversely, if you use alcohol excessively and become dependent, the consequences are dire. Alcohol when consumed a lot over time will damage the liver, reduce its function, and this will certainly affect the production and elimination of cholesterol in our body.

Functional food supplement

Look for a good source of functional foods to supplement the body’s needs such as fish oil, psyllium or coenzyme Q10. What do these functional foods do?

Ten ten ten ten….

So together, we have learned and saved 9 natural ways that are good for lowering cholesterol in the body as well as protecting heart health!

how to control cholesterol in the fast

Although cholesterol is beneficial and important in our body, too much cholesterol can cause great harm to artery walls and heart. So, combine a reasonable diet, pay attention to the amount of bad fat and pay more attention to the good unsaturated fat that the body needs. Accompanied by a healthy lifestyle, active exercise to help increase the amount of high-density lipoprotein (HDL) and reduce the bad LDL that is harmful to your body, everyone!

Let’s do these 9 good ways for yourself and your loved ones to always have a healthy and loving heart.

Emilia Chaney
Emilia Chaney
My name is Emilia Chaney. I'm a social girl from Romania with a big smile and 3 passions: Agriculture, Travel and Social Media. I try to make this blog practical, full of great advice and inspiring ideas.

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