Balancing your cholesterol levels is important when you aim to enhance your overall health and increase your quality of life. But the medicines for cholesterol maintenance are often unsuitable for certain individuals, or they cause other health issues.
For this reason, in this article, we will give you some suggestions (in 6 steps) on the natural methods, which you can use to balance your LDL and HDL.
You will also find recommendations on which foods to include (or exclude) from your diet if you are fighting with high bad cholesterol levels.
But first, let’s see the recommended cholesterol levels in order to establish a baseline.
If you think that such information will be useful to you, keep reading!
Recommended cholesterol levels
- LDL: The optimal level is less than 100mg/dL(milligrams per deciliter), and if the number is above, the risk of health problems increases.
- HDL: There is not such a phrase as “too much good cholesterol.” The risk of health problems starts increasing if the HDL levels are below 60 mg/dL.
As HDL neutralizes LDL, it is very important to take into account the relation between the two when you test your cholesterol levels. High levels of only good or only bad cholesterol cannot be evaluated, without referring to the proportion HDL: LDL and the total amount of cholesterol in the body.
How to naturally balance your cholesterol levels?
- Do not smoke
- Reduce the consumption of alcohol
- Be more physically active
- Reduce your weight
- Consume foods rich in:
- B-group vitamins: seafood, lentils, chickpeas.
- Unsaturated fats (omega-3 and 6 fatty acids): fish, nuts, seeds, olive oil.
- Fiber: oats, apples, barley, wholegrain foods.
- Antioxidants: berries, citrus fruits.
- Probiotics: yogurt, kefir
All of those foods increase the HDL levels in the blood. As a result, they neutralize the buildup in the arteries and reduce the risk of health damage.
- Avoid the following foods, which contribute to building LDL in the blood vessels:
- Processed foods: crisps, crackers, salami.
- Foods with high sugar content and preservatives: cookies, candy
- Red meat: pork, lamb, beef
- Dairy products: milk, cream, cheese
- Saturated fats: eggs, coconut oil, palm oil
- Fried foods
As you have already noticed, the lifestyle has the most impact on balanced cholesterol levels. If you transform your eating habits into healthier ones and start having a more active way of living: walking more, cycling, going to the gym, etc., you will definitely see positive changes in your cholesterol levels. And you will feel much more energized and happy!
Disclaimer: I am not a doctor, and I do not aim to give any medical advice. The information presented in this article is based on research and aims to give information about the topic.