How to decrease LDL and increase HDL cholesterol levels naturally

26 scientifically proven ways to decrease LDL and increase HDL cholesterol levels naturally

1- Take four tablespoons (46 grams) of olive oil daily, take two tablespoons in the morning 30 minutes before breakfast and two tablespoons in the evening before dinner. Four tablespoons of olive oil supply 8 milligrams of vitamin E, which is 52% of your recommended daily allowance.

2- Follow a keto or low-carb diet

3- Take 2.5 g of omega-3 per day or eat foods high in omega-3 fatty acids, like fatty fish, salmon, sardines, canola oil, soybeans, chia seeds, flaxseeds, mackerel, and walnuts.

4- Lose weight and stop smoking

5- Exercise regularly

6- Drink three cups of green tea daily

7- Take rutin supplement to lower cholesterol levels and prevent blood clots. Avoid taking rutin with mineral supplements or with meals, as it can prevent mangesium, calcium, and iron, from being absorbed from food. Alternatively, eat foods high in rutin (a bioflavonoid), like apples, berries, asparagus, buckwheat, figs, black and green tea. Drink a glass of green tea to introduce more rutin into your diet.

8- Drink two cups of ginger tea daily

9- Eat foods high in antioxidants, like blueberries, goji berries, cranberries, elderberries, dark chocolate, boiled Artichoke, pecans, kidney beans, raspberries, apples, cloves, walnuts, prunes, pinto beans, strawberries, russet potatoes, acai berries, broccoli, cabbage, spinach, eggplant, and black beans. They’re also found in red wine, pomegranate juice, green and black tea.

10- Eat more berries, like blueberries, goji berries, loganberries, cranberries, bilberries, acai berries, and blackcurrant. Alternatively, take 160 mg of bilberry extract twice daily for 2 weeks.

11- Drink three cups of blueberry tea a day, to make blueberry tea simply place two blueberry teabags in a saucepan, pour three cups of boiling water over the teabags, and steep for five minutes. Remove the teabags and set tea aside to cool for 3 minutes. Meanwhile, mash a handful (1/2 cup) of berries, add 2-3 tablespoons of the mashed berries and three tablespoons of granulated sugar into the saucepan and stir. Bring to a boil over low heat, then simmer for 7 more minutes, strain and pour the tea into a teacup.

12- Take Probiotics to reduce your LPS (lipopolysaccharides), take Lactobacillus GG probiotic daily for eight weeks to lower LPS levels.

13- Take 100 mg of Quercetin per day

14- Take statins, like atorvastatin (Lipitor), fluvastatin (Lescol), lovastatin (Altoprev, Mevacor), and simvastatin (Zocor) to get rid of LDL cholesterol (low-density lipoprotein)

15- Eliminate trans fats, avoid eating foods high in trans fats, like margarine, fast food, vegetable oils, Bread, Ice cream, Crackers, snacks, corn and potato chips, pastries (doughnuts, cream-filled candies, muffins, biscuits, cakes, pies and cookies), and processed foods (commercially fried and baked foods) that contain hydrogenated oils.

16- Increase soluble fiber, eat foods high in soluble fiber, like lentils, lima beans, peas, split peas, broccoli, black beans, artichokes, brussels sprouts, barley, oat cereals, oranges, apples, pears, berries, melon, carrots and sweetcorn.

17- Add whey protein. The recommended daily dose is 1.0 gram per 1.2 kg (2.6 pounds) body weight.

18- Limit foods that are high in saturated fats, such as butter, margarine, lard, ghee, fatty meat, cheese, milk, cream, goose fat, palm oil, coconut cream and oil, and meat products, like sausages.

19- Avoid foods that lead to increased ldl cholesterol, such as sugary treats and cookies, potato chips, refined grain products, dark chocolate, canola oil and other processed vegetable oils, conventional meat and poultry and conventional dairy products, like butter and butter blends, cheese, ice cream cakes and frozen desserts.

20- Add plant sterols and stanols to your diet, as they block the body from absorbing cholesterol. Eat foods high in sterols and stanols, like peanuts, tomatoes, cauliflower, brussels sprouts, broccoli, dill, bananas, avocados, strawberries, grapes, apples, almonds, citrus fruits, nuts, oats, beans, peas, eggplant, okra, corn, rice, vegetable oils (canola, sesame, corn and olive oil), barley, wheat germ, wheat bran, and other whole grains. Drink a cup (237 ml) of plant sterol-fortified low-fat milk daily for 3 weeks to reduce cholesterol levels by up to 10%. Drinking low-fat milk fortified with sterols and stanols can reduce cholesterol levels almost three times more than eating foods fortified with plant sterols or stanols, such as sterol-enriched cereals or bread.

21- Drink 3 liters of water a day

22- Stop drinking alcohol completely

23- Stop drinking coffee, as it includes cafestol, a cholesterol-boosting substance. Researchers found that drinking six cups of coffee a day was associated with increased total cholesterol and LDL.

24- Eat foods high in isoflavones, like soy milk, miso, soy nuts, edamame, tempeh, soy protein, and soy sauce (shoyu, tamari and teriyaki). Drink 2 cups of soy milk per day and eat soy products, such as tofu, douhua (pinyin or doufuhua).

25- Eat foods high in insoluble fiber, like wheat bran, bran cereal , flax seeds, lima beans, corn, potatoes, sweet potatoes, carrots, brussels sprouts, broccoli, kale, spinach, squash, green peas, and most whole grains.

26- Eat a bowl of greek yogurt daily, preferably 1 hour before going to bed

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Verified by: Dr.Diab (February 23, 2018)

Citation: Dr.Diab. (February 23, 2018). How to decrease LDL and increase HDL cholesterol levels naturally?. Medcoi Journal of Medicine, 5(2). urn:medcoi:article20117.