Anyone hoping to explore natural remedies to lower their cholesterol levels and improve their general health has multiple options to consider. Although studies have produced mixed results, there is evidence to suggest that products like garlic, omega-3 fatty acids, and even Cabernet Sauvignon wine help reduce cholesterol levels.
However, it is vital to remember that no natural remedy can replace prescribed medication should you require it to maintain proper health. Before pursuing a natural remedy, it is crucial to talk to your healthcare professional for guidance and advice.
Omega-3 Fatty Acids
Omega-3 fatty acids are found in fish, such as salmon, tuna, lake trout, sardines, and other fatty fish, as well as fish oils and fish oil supplements. Experts have extensively studied the benefits of omega-3 fatty acids in lowering one’s risk of heart disease, with many health experts recommending one or two servings of fatty fish per week.
While studies have shown that fish oil supplements and foods like soybeans, walnuts, and canola oil have many benefits and are worthwhile additions to any diet, evidence points to natural sources of omega-3 fatty acids found in fatty fish to carry the strongest health benefits.
Exercise
One of the easiest ways to improve your cholesterol levels is through exercise. Moderate physical activity performed throughout the week can increase high-density lipoprotein (HDL) cholesterol, which is typically referred to as ‘good’ cholesterol.
With approval from your doctor, aim to exercise for at least 30 minutes five times a week at a moderate level or perform vigorous aerobic activity for 20 minutes three times a week. This can include going to the gym, walking around your neighborhood or local park, riding your bike to work, or playing a recreational sport.
Red Wine
Drinking red wine in limited quantities has long been connected to a healthy heart. This is largely because red wine contains antioxidants called polyphenols, which may help protect the heart’s blood vessel lining. Some studies have shown that a polyphenol known as resveratrol can lower low-density lipoprotein (LDL), or ‘bad protein,’ prevent blood clots and reduce the risks of swelling and inflammation. However, study results are mixed, and more research is needed for conclusive results.
It is essential to remember, however, that medical experts do not recommend drinking wine if you typically do not drink alcohol or previously struggled with alcohol abuse. Too much alcohol can significantly harm the human body, and wine is no exception. For anyone who enjoys a glass of wine with their dinner or in limited amounts, it may be worthwhile switching to a robust and hearty red blend.
Flax Seed
Flax seed derives from the flax plant. Both the seeds and oil contain high levels of alpha-linolenic acid, a form of omega-3 fatty acids believed to help lower the risk of heart disease. Research exploring the full benefits of flax seeds has produced mixed results.
However, some evidence does suggest that flaxseed preparations could help lower cholesterol, particularly among people who already experience high levels and postmenopausal women.
Garlic
Garlic has been used in cooking and medicine for thousands of years. It can be eaten raw or cooked and is available in supplement form as a gel capsule or tablet. The National Center for Complementary and Integrative Health, or the NCCIH, reports that some studies suggest that garlic can help lower blood pressure, slow the progress of atherosclerosis, and reduce blood cholesterol levels.
However, like many other alternative and natural therapies, studies have produced mixed results. Some research has found that taking garlic for 1-3 months can help lower blood cholesterol levels, while a study funded by the NCCIH found that garlic has no long-term effects.
Astragalus
In traditional Chinese medicine, astragalus is an herb used to support a healthy immune system thanks to its antibacterial and anti-inflammatory properties. It is often referred to as an ‘adaptogen,’ which means that users believe it protects the body from various stresses.
Some limited studies do suggest that it may have some health-related benefits for your heart. However, according to the NCCIH, high-quality clinical human trials are generally lacking, and more research is needed to understand its full benefits, should they exist.
Plant Sterol & Stanol Supplements
Plant sterols and stanols are organic substances found in many vegetables, nuts, seeds, grains, fruits, and other plants. Some processed foods, like specifically labeled margarine, yogurt, and orange juice, are fortified with plant or stanols to increase their health benefits.
Research suggests that sterols and stanols have the potential to lower one’s risk of heart disease, prevent the small intestine from absorbing harmful cholesterol, and lower one’s LBL cholesterol levels.
No Smoking
For smokers who battle with high cholesterol levels, it is time to kick the habit once and for all. When you quit smoking, your HDL cholesterol levels, or ‘good’ cholesterol, improve almost instantly.
Within 20 minutes of quitting, your heart rate and blood pressure will recover and return back to normal levels after a cigarette-induced spike. After three months, your lung function and blood circulation will start to improve, boosting your overall health. Finally, within a year of quitting, your risk of developing heart disease will drop to half that of a smoker.
