Lowering cholesterol naturally: Science-backed tips & remedies

The incidence of heart attacks has risen in the last few years, even amongst youngsters. Certain parameters can indicate early risks of heart disorders, like elevated levels of bad cholesterol. With too many information portals on the internet, cholesterol has been gathering a lot of negative publicity and is being seen as a harmful element.

However, cholesterol is an essential component of the human body, which has many vital functions. If it exceeds its normal levels in the body, it may cause harm to your health, especially to your heart.

This guide explains cholesterol, its types, importance, negative effects, and natural cholesterol supplements that genuinely work. If you're searching for natural remedies to reduce cholesterol, this blog will help you understand where to begin.

Cholesterol & Its Importance

The waxy substance found in your blood is called cholesterol. Nearly 80% of this cholesterol is produced by the liver and body cells, while 20% comes from the food we consume. Cholesterol is essential for regulating many important functions, such as vitamin D and hormone production, bile production, fat digestion, maintaining cell membrane integrity, and nerve insulation.

Understanding cholesterol helps you make better dietary choices and even explore a natural cure to lower cholesterol early. It also highlights why using natural supplements for low cholesterol should be monitored carefully.

Types of Cholesterol

There are 2 major types of cholesterol in the body:

• LDL (low-density lipoprotein) – bad cholesterol
• HDL (high-density lipoprotein) – good cholesterol

Cholesterol travels in the blood by attaching to proteins, hence the term lipoprotein.

LDL carries cholesterol to different parts of the body, while HDL brings cholesterol from the tissues back to the liver. When LDL exceeds its limit, it can cause a build-up of plaque in the arteries, also known as cholesterol deposits. 

These deposits often lead people to seek natural supplements for cholesterol deposits to prevent further health risks. HDL reduces plaque buildup and supports the recycling of cholesterol. When plaque builds up, it blocks arterial blood flow, increasing the risk of stroke and heart attack.

Other Forms of Fat & Cholesterol

• Triglycerides- Excess fat stored in the body is known as triglycerides. Consumption of excess simple sugars is also stored as triglycerides. These triglycerides, when combined with high LDL or low HDL cholesterol, increase the risk of heart disorders.
• VLDL- The lipoprotein that transports triglycerides, which contribute to atherosclerosis(plaque build-up in arteries is known as Very Low-Density lipoprotein or VLDL.
• Non-HDL cholesterol-  The count of Bad Cholesterol, including LDL and VLDL, in the blood is termed non-HDL cholesterol.
• Total Cholesterol- An estimate of total cholesterol, including the good and bad, and other particles, is termed total cholesterol.

Negative Impact of Excess Cholesterol

Excess cholesterol buildup in the arteries can affect your health negatively by

• Hardening of blood vessels, narrowing and reducing the blood flow.
• Ruptured plaque leads to blood clots, increasing the risk of a heart attack.
• Blockage of the arteries of the brain leading to a brain stroke
• This increases the risk of hypertension due to the narrowing of the blood flow passage in the arteries.

Lowering Cholesterol Naturally

Cholesterol production & elimination are affected by many factors. Certain Lifestyle modifications can aid in lowering cholesterol levels naturally in the blood. Let’s look at them one by one.

Limiting fat food intake

Numerous studies have proven that meals rich in saturated fats and trans fats can increase your cholesterol levels. Here are some smart ways to lower your cholesterol naturally by selecting the right types of fats in your diet:

• Choose low-fat options wherever possible (especially milk & milk products).
• Use only the prescribed amount of oil, i.e. 500 ml of oil only per person per month.
• Avoid frying instead, and opt for processes like boiling, baking, steaming and grilling.
• Pressure cook vegetables priorly to reduce oil consumption for cooking them.
• Avoid foods which are high in saturated fat/trans fats, like red meat, organ meat, egg yolk, sausages, fatty cuts of meat, butter, ghee, cakes and biscuits, bakery products, and foods containing coconut or palm oil, groundnut.
• Avoid fried foods like wada, samosa, bhajiyas, chips, puries.
• Avoid fast food.
• Include healthy fats such as omega-3 fatty acids found in most nuts & seeds, such as almonds, walnuts, flaxseeds, and chia seeds, along with olive oil & avocado.

If you’re wondering how to reduce cholesterol naturally home remedies, modifying your daily fat intake is one of the most powerful first steps.

Abstaining from Alcohol

Unlike many popular claims, recent studies from the World Heart Federation (2022) have demonstrated that no amount of alcohol is good for your heart, even if it is red wine. The empty calories and sugars from alcohol and beverages mixed with alcohol are converted into triglycerides.  Excessive alcohol also contributes to damage of arteries just like excess fats, thereby leading to atherosclerosis.

Moreover, excessive alcohol intake also affects liver functioning, thereby impacting its ability to metabolize fats, leading to an increase in cholesterol levels. Abstaining from alcohol is thus a smarter move to make while intending to protect the heart.

Exercise Regularly

There’s a popular phrase, “Sitting is the new smoking”, which denotes that having sedentary behaviours has a similar negative impact on human health, including heart health, as smoking. Sitting for long hours in front of your screens, whether on the comfort of your home couch or office desk, can increase your risk of heart attack or stroke, as per studies. In a 10-month exercise program, LDL decreased by 10–11% and oxidized LDL dropped by up to 26%.

Regular movement acts as a natural remedy to lower cholesterol, especially when done consistently.  So start moving and engaging in physical activities such as running, cycling, swimming, etc, to lower cholesterol naturally.

Quit Smoking

Studies have confirmed that a chemical, nicotine, released from tobacco during smoking, has damaging effects on the internal lining of arteries that supply blood to the heart. Damaged arteries are prone to developing plaque build-up through LDL & VLDL, thereby causing blockage of the arteries. Nicotine.

The same addictive substance from tobacco also reduces the efficacy of HDL(good cholesterol) and increases the deposition of bad cholesterol(LDL & VLDL), thereby increasing the risk of heart disease. Quitting smoking remains one of the strongest natural remedies to reduce cholesterol with immediate health benefits.

Stress Management

Unhealthy lifestyle habits triggered by stress can contribute to dyslipidemia. For instance, stress can cause you to overeat or engage in emotional eating  & as a part of a coping mechanism, leading to excess fat intake.

Similarly, it has been observed that people are more prone to indulge in overdrinking and smoking when stressed. Both excess alcohol and smoking contribute to elevated bad cholesterol and lower HDL levels, which can put them at risk of heart disease.

Herbs & Spices

Including heart-healthy herbs & spices is one of the natural supplements for lowering cholesterol. Herbs and spices can serve as natural statins for lowering cholesterol levels.

Garlic

The allicin compound of Garlic prevents oxidation of LDL cholesterol, which causes plaque formation. Garlic powder supplementation reduced LDL-C by about 8.11 mg/dL, according to a meta-analysis of randomized clinical trials.

Arjunabark

Arjuna bark is another medicinal herb popularly termed as cardiotonic due to its cardioprotective effects. The antioxidant properties of this bark increase good cholesterol ( HDL), reduce bad cholesterol, triglycerides (TG, LDL), and their oxidation, improve arterial elasticity, thereby reducing the risk of heart attack.

Guggul

Guggul is another underrated gem from the herb family that has hypolipidemic effects. It exhibits this lipid-lowering effect by preventing the oxidation of LDL and improving liver function, which aids in fat metabolism further. A clinical trial comparing Atorvastatin vs. Guggul showed Guggul reduced LDL-C by 15.3% in 12 weeks.

Summary

Cholesterol is essential for many bodily functions, but when it exceeds its limits in the blood, it can pose a threat to the heart. Thus, it's important to take measures to lower excess cholesterol in the blood.  

Maintaining a healthy lifestyle through diet, exercise, stress management, and abstinence from smoking and alcohol are some natural ways to reduce cholesterol levels. Certain herbs & spices can also act as natural remedies for high cholesterol; make sure to include these as a natural treatment to lower cholesterol.

FAQs

1. What is the fastest natural way to reduce cholesterol?

Increasing physical activity, reducing saturated fat intake, and adding garlic or guggul to your diet are among the fastest-working natural steps.

2. Can cholesterol deposits be removed naturally?

Herbs like garlic, Arjuna, and guggul help reduce LDL oxidation and may support the reduction of cholesterol deposits over time.

3. Are home remedies really effective for lowering cholesterol?

Yes, when combined with lifestyle changes. Diet, exercise, and herbs are proven natural remedies to reduce cholesterol.

4. How long does it take to lower cholesterol naturally?

It would take 4–12 weeks, depending on consistency, diet, physical activity, and genetics.

5. Which foods lower cholesterol naturally?

Oats, nuts (almonds, walnuts), seeds (chia, flax), garlic, fruits high in pectin (apples, citrus), and olive oil.