How to lower my cholesterol

I want to know how to lower my cholesterol level without taking drugs.

Dauda (by SMS)

Lowering your cholesterol without medication is achievable through a combination of lifestyle changes and dietary adjustments. Begin by adopting a heart-healthy diet rich in fruits, vegetables, whole grains, and lean protein sources. Focus on incorporating soluble fiber, found in oats, beans, vegetables and apples, which helps bind cholesterol in the digestive system and eliminate it from the body. Consume healthy fats, such as those found in avocados, nuts, and olive oil, which can help improve your cholesterol levels.Regular exercise is also crucial for maintaining healthy cholesterol levels. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, alongside muscle-strengthening activities on two or more days per week. Physical activity helps raise high-density lipoprotein (HDL) or “good” cholesterol while lowering low-density lipoprotein (LDL) or “bad” cholesterol.Additionally, maintaining a healthy weight can significantly impact your cholesterol levels. Losing even a modest amount of weight, as little as 5-10% of your body weight, can help reduce your cholesterol levels. Monitor portion sizes, avoid calorie-dense foods, and establish a healthy meal pattern to support weight management.Limiting alcohol consumption and avoiding tobacco products also play a role in managing cholesterol levels. Excessive alcohol intake can raise cholesterol levels, so it’s important to consume alcohol in moderation, if at all. Smoking can lower HDL cholesterol and increase the risk of heart disease, so quitting smoking is essential for overall heart health. It is important to note that these lifestyle changes may not be enough for everyone, and medication may still be necessary for some individuals with high cholesterol levels. Consult your doctor for a proper check- up if natural methods do not reduce your cholesterol.

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