Ways to Naturally Regulate Cholesterol

When we get our blood work done, a lot of information is given back to us regarding where we are with our health, from our blood pressure, A1C numbers, hormone levels, and much more. Our cholesterol levels are also essential for us to know because it dictates the health of our cells and heart. If our cholesterol gets too high, it puts us at risk for heart disease, high blood pressure, stroke, and more. In today's article, I will share with you the top ways you can regulate your cholesterol levels naturally.

What is Cholesterol?

Cholesterol is a waxy substance created in the liver and comes from animal food sources such as meats and dairy. Cholesterol is essential for our cell membranes to stay strong and function healthily. It is also responsible for carrying out some hormones. When we eat the wrong foods that contain Trans fats, we start to see a problem with our cholesterol. Too high can lead to heart disease and other issues. Being tested by your doctor is crucial to make sure your levels are healthy.

Good Vs. Bad Cholesterol?

There are two types of cholesterol HDL (High-density lipoprotein) & LDL (low-density lipoprotein). HDL helps distribute cholesterol to your liver correctly, and the bad cholesterol can be disposed of. But, at the same time, LDL takes the cholesterol straight to your arteries, which puts you at risk for plaque buildup.

Higher LDL cholesterol and a stressful lifestyle can contribute to heart disease, atherosclerosis, heart attack, & artery diseases.

Proper cholesterol levels help to carry out specific hormones and assist with the creation of new cells. Good cholesterol also helps use vitamins and minerals in the blood.

More than one-third of Americans suffer from high LDL cholesterol, so seeing your doctor and understanding your numbers is essential. An LDL count of 100 or less is considered healthy. Your HDL count should be at least 40 or greater, especially if you are female, due to the number of hormones that need to be carried through with cholesterol. Healthy triglyceride counts are 150 or less. Your numbers should add up to 200 at maximum. If your numbers are higher than 200, check with your doctor about the best plan.

What Are The Risks of High Cholesterol?

Having bad high cholesterol can lead to fatal illnesses and chronic diseases; some of the risks are the following:

1. Narrowing of the arteries (Atherosclerosis)

2. Heart attack

3. Stroke

4. TIA (transient ischaemic attack) "mini-stroke"

5. PAD (Peripheral arterial disease)

6. Heart disease

These conditions are not meant to be taken lightly. They can be deadly if not treated with the proper care. Having high cholesterol also contributes to other conditions that affect your overall health, such as diabetes, hypertension, fatty liver, hormone imbalances, and much more. Now, let us move on to what it may feel like to have high cholesterol to see if you struggle with any lingering symptoms.

Symptoms & Signs

The scary thing about high cholesterol is that it does not come with symptoms. It can only be determined through a blood test by your doctor. Getting your blood work done 1-2 times a year is a great way to stay on top of your numbers and prevent any chances of developing further problems.

Ways to Naturally Regulate Cholesterol

*Before implementing any of the following, I recommend meeting with your doctor if you believe you have high cholesterol to get the correct test and see the best direction for you.

Regulating your cholesterol is all about keeping your circulation high and the stress you put on your body low. Consider some of the following if you want to improve your cholesterol naturally.

Eliminate inflammatory foods

Gluten, soy, dairy, and ultra-processed foods are all in the category of inflammatory because of how they are processed before being consumed. For example, most bread, pastries, and pasta contain inflammatory oils, preservatives, and gluten which all cause digestive issues leading to a spike in blood pressure and driving up our cholesterol. Regular dairy is sourced from cows who are fed soy and vegetarian feed, which do contain inflammatory ingredients, destroy their digestion, and in turn, can't be adequately digested in our gut. When we can't digest food properly, it causes free radical buildup in the blood, leading to higher cholesterol. If not prepared correctly or overheated, soy can be toxic to the body, creating an inflammatory response. Finally, ultra-processed foods contain inflammatory ingredients that spike blood pressure, blood sugar, and cholesterol levels.

Avoid hydrogenated vegetable oils such as canola, peanut, sunflower, and safflower oils because they create more free radicals in the blood than anything else. You will find most of these oils in your processed foods.

The best way to avoid these foods is to source your bread from a good source; drink grass-fed dairy or goat's milk. If you need help avoiding processed foods, please read the ingredient labels, so you are aware of what you are putting in your body.

Focus on Blood Circulation

Keeping your blood healthy and moving is one of the best ways to cleanse the body of toxins and keep your cholesterol levels regulated. One of the best ways to get your blood circulating is through movement, getting up from your desk, or just a couple of times a day going for a short 5-10 minute walk or doing some stretches. Keeping your body moving keeps the blood circulating, improving digestion, antioxidants secretion, and much more. All leading to lower cholesterol numbers in time.

Some great ways to implement more movement into your life are by setting little reminders to go for walks or having a kettlebell under your desk, or an exercise chart in your home or office that you can refer to when you want to perform exercises. Exercising more improves your HDL cholesterol levels.

Eat More Whole Foods

Eating a nutrient-rich whole food-based diet gives your body nutrients like antioxidants, fatty acids, amino acids, and the fiber it needs to help secrete the correct hormones to help regulate your cholesterol.

The Correct Fats

Fat has always gotten a bad rap when it comes to cholesterol, but it is not the fat that is so bad for you; it is the source of the fat. For example, foods that contain Vegetable oils, pasteurized butter, margarine, or any of those highly processed oxidized sources of fats contain lousy cholesterol (LDL) stimulating fatty acids that your body can't get rid of fast enough. On the other hand, eating fats like Avocado oil, olive oil, coconut oil, fatty fish, quality beef, grass-fed butter, and nuts and seeds all contain the best fatty acids, which are your omega-3 fatty acids that help with regulating your good cholesterol (HDL). So switching the oils you are cooking with can make a dramatic difference in your cholesterol numbers.

Antioxidants and Complex Carbohydrates

Antioxidants help regulate blood pressure and blood sugar, which go hand in hand with cholesterol. Fiber is one of the main components that help with the distribution and usage of cholesterol—increasing your insoluble fiber and soluble fiber intake from beans and legumes, cruciferous vegetables, dark fruits, curcumin, and teas. These all contain polyphenols, flavones, flavonoids, and much more that help the excellent cholesterol clean out the bad cholesterol.

Fasting

Fasting is one of the best ways to stay in Homeostasis, the body's naturally balanced state. By incorporating intermittent fasting, your body uses its stored fats as energy. This will increase the use of lousy cholesterol, helping to reduce your numbers and bring you back into balance. The best amount to fast for men is 16 hours a day, and for women is 12 hours. Incorporating some foods listed above and implementing some fasting is a recipe for success.

Get Sunlight

Sunlight is the primary source of Vitamin D, a pro-hormone that converts to cholesterol and helps balance your HDL cholesterol. Vitamin D has many functions, from regulating your thyroid to helping with proper serotonin production. So get as much sunlight as you can. I recommend going for a 5-minute walk a few times a day to get as much sunlight as possible.

Great Supplements for Cholesterol Levels

Please consult your doctor before taking any new supplement because it may interact with any of your prescription medications. Below are some of the best supplements for regulating your cholesterol levels.

CoQ10

Omega-3 Fish oil

Garlic

Red Yeast Rice

Probiotics

B-Vitamins

Vitamin E

Your cholesterol can be an unknown killer if not taken care of properly, but implementing some of the steps above can reduce your risk of heart attack, stroke, or even worse.