How to Lower Cholesterol Quickly and Naturally
If you’re looking to lower your cholesterol fast and improve your heart health, these strategies can help. Backed by science, the following tips focus on diet, exercise, and supplementation. For your convenience, recipes are provided at the end to get you started. While all of these tips are based in science supported research, as always, if you are under the care of a doctor, please check before beginning any modifications. But here are some simple and easy tips to help your heart health today. ❤️
Top Five Tips for Lowering Cholesterol Quickly
1. Increase Fiber Intake
Why It Works:
Soluble fiber binds to cholesterol in your digestive tract and removes it from the body. A study published in the American Journal of Clinical Nutrition found that consuming just 5-10 grams of soluble fiber daily can lower LDL (“bad”) cholesterol by 5-10%.
Best Sources of Fiber:
• Oats: Rich in beta-glucan, a powerful soluble fiber.
• Legumes: Lentils, black beans, and chickpeas.
• Fruits: Apples, oranges, and berries.
• Vegetables: Brussels sprouts, carrots, and broccoli.
• Seeds: Chia seeds and flaxseeds.
Pro Tip: Pair fiber-rich foods with plenty of water to support digestion and maximize benefits.
2. Move More: Walking at Least 20 Minutes a Day
Why It Works:
Exercise helps raise HDL (“good cholesterol”) while lowering LDL cholesterol and triglycerides. A study in the Journal of the American Heart Association revealed that moderate aerobic exercise, like walking, can reduce LDL cholesterol by up to 10%.
How to Incorporate Walking:
• Take a brisk 20-minute walk in the morning.
• Use post-meal walks to improve digestion and lower blood sugar levels.
• Gradually aim for 30 minutes of activity daily or 10,000 steps.
3. Start Each Day with Lemon Water
Why It Works:
Lemon water stimulates bile production, aiding in the breakdown and excretion of cholesterol. Lemons are rich in vitamin C and flavonoids, antioxidants that reduce LDL oxidation—a key factor in plaque formation. Studies in Nutrition Journal also highlight how vitamin C reduces inflammation and improves heart health.
Additional Benefits:
• Improves hydration.
• Supports liver detoxification.
• Boosts digestion and metabolism.
4. Prioritize Sleep
Why It Works:
Sleep deprivation is linked to higher LDL cholesterol, lower HDL cholesterol, and elevated triglycerides, according to a study in the Journal of Clinical Lipidology. Poor sleep disrupts cortisol and inflammation, both of which worsen cholesterol levels.
Tips for Better Sleep:
• Stick to a regular bedtime routine.
• Avoid screens and caffeine before bed.
• Use calming aids, such as chamomile tea or magnesium supplements.
5. Drink Green Tea
Why It Works:
Green tea contains catechins, antioxidants that reduce LDL cholesterol absorption in the intestines. A meta-analysis published in The American Journal of Clinical Nutrition found that regular green tea consumption reduced LDL cholesterol by 7 mg/dL on average.
Other Benefits of Green Tea:
• Lowers inflammation.
• Boosts metabolism and aids weight loss.
• Provides a gentle caffeine boost for focus and energy.
Top Five Supplements for Lowering Cholesterol
1. Bergamot
• Dosage: 500-1000 mg daily.
• Benefits: Bergamot, a citrus extract, contains polyphenols that improve HDL levels, reduce LDL cholesterol, and lower triglycerides. A study in Frontiers in Pharmacology supports its effectiveness in managing lipid profiles.
2. Plant Sterols and Stanols
• Dosage: 2-3 grams daily.
• Benefits: These compounds block cholesterol absorption in the gut, reducing LDL levels by up to 10%. They are commonly found in fortified foods and supplements.
3. Psyllium Husk
• Dosage: 5-10 grams daily.
• Benefits: Psyllium, a soluble fiber, lowers LDL cholesterol by up to 6%. It’s easy to add to smoothies or drink as a supplement mixed with water.
4. Omega-3 Fatty Acids
• Dosage: 1-2 grams of EPA and DHA daily.
• Benefits: Found in fish oil and algae supplements, omega-3s reduce triglycerides, inflammation, and support overall heart health.
5. Niacin (Vitamin B3)
• Dosage: 500-2000 mg daily (under medical supervision).
• Benefits: Niacin raises HDL cholesterol and lowers LDL cholesterol and triglycerides. It’s a powerful supplement but may cause flushing; consult with a healthcare provider.
Recipes to Support Cholesterol Lowering
Fiber-Packed Lentil Soup
Ingredients:
• 1 tbsp olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 carrots, peeled and diced
• 1 celery stalk, diced
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 can (15 oz) lentils, drained and rinsed (or 1 cup dry lentils, cooked)
• 4 cups low-sodium vegetable broth
• 1 can (14 oz) diced tomatoes
• 1 bay leaf
• 1 cup spinach or kale
• Salt and pepper to taste
• Fresh parsley for garnish
Directions:
1. Heat olive oil in a large pot over medium heat. Sauté onion, garlic, carrots, and celery until softened, about 5 minutes.
2. Stir in cumin and smoked paprika; cook for 1 minute.
3. Add lentils, broth, diced tomatoes, and bay leaf. Bring to a boil.
4. Reduce heat, cover, and simmer for 15 minutes.
5. Add spinach or kale and cook for another 5 minutes. Remove bay leaf.
6. Season with salt and pepper. Garnish with parsley before serving.
Shortcut Tip: Use canned lentils to cut cooking time—just rinse and drain before adding.
Berry-Chia Overnight Oats
Ingredients:
• ½ cup old-fashioned oats
• 1 tbsp chia seeds
• 1 cup almond milk (or milk of choice)
• ½ cup mixed berries (blueberries, strawberries, raspberries)
• 1 tbsp honey or maple syrup (optional)
• 1 tbsp almond butter or peanut butter (optional)
Directions:
1. In a mason jar or container, combine oats, chia seeds, and almond milk. Stir well.
2. Layer mixed berries on top. Drizzle with honey if desired.
3. Cover and refrigerate overnight.
4. In the morning, stir well and top with almond butter or more berries. Serve cold or warm.
Lemon Water Variations
1. Classic Lemon Detox Drink: Juice of ½ lemon in 8 oz warm water. Drink on an empty stomach.
2. Mint-Lemon Refresh: Juice of 1 lemon in 8 oz cold water with mint leaves.
Green Tea Variations
1. Hot Green Tea: Brew high-quality green tea leaves for 2-3 minutes. Add lemon or ginger for added flavor.
2. Iced Green Tea with Citrus: Brew green tea, cool, and serve over ice with orange slices.
Final Thoughts
By combining these five actionable tips with targeted supplements and recipes, you can lower your cholesterol naturally and quickly. Each strategy is backed by science and easy to implement into your daily routine. Remember to always follow through with your physician before making any diet or supplement modifications. But we can all be proactive in our choices. We can all take control of our heart health today! 💖
Join the party for exclusive giveaways and never miss out on any of the fun. Share your email and join the family!