Your Cholesterol Levels Can Drop Without Medication—Here’s How!


High cholesterol is a big threat to heart health, and it can lead to a heart attack, stroke, or heart disease.

Although medication can help lower your bad cholesterol levels, you can start improving your heart health through daily changes to your lifestyle.

Implement these simple habits into your daily life to start lowering your cholesterol naturally!

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1. Cut Back On Caffeinated Beverages

Most people enjoy a morning cup of coffee before getting their day going, but too much caffeine can be hurting your heart health.

Limit your coffee or tea intake to one or two drinks per day—consuming more than two caffeinated beverages could cause your cholesterol to rise.

Smell your way to healthy cholesterol in the next slide!

2. Lather Yourself In Lavender To Lower Cholesterol

Essential oils are known for their healing properties, and lavender is especially helpful when it comes to blood pressure and overall cardiovascular health.

Dab a few drops of lavender oil on a warm compress or place a few drops in a warm bath to reduce stress and lower cholesterol.

It can impact your bad cholesterol in a major way.

3. Fill Your Plate With Fiber

Incorporating fibrous foods into your diet can keep you feeling full while improving your cardiovascular health.

Studies have shown that individual that eat five to ten grams of fiber every day saw a decrease in their bad cholesterol levels.

Snack on an apple or oatmeal to fight bad cholesterol!

The next lifestyle change will help you put your heart health first.

4. Take Time To Relax

Chronic stress can lead to cardiovascular problems.

If you are constantly feeling overwhelmed, it could be increasing your blood pressure.

Make sure to take some time each day to relax.

Unwind before bed with a good book, or strike a few yoga poses to calm your nerves and improve your blood pressure.

5. Quit Smoking To Lower Bad Cholesterol

Smoking damages your entire body and leaves your heart especially vulnerable.

Tobacco use increases your bad cholesterol and lowers your good cholesterol, which can lead to heart disease or a heart attack.

Quitting can raise your good cholesterol by 5% within the first year, giving you one more reason to put that pack down for good!

6. Keep A Regular Workout Routine

Exercise is vital to keep your heart strong and healthy.

Performing over two hours of aerobic exercise per week can lower your bad cholesterol and increase your good cholesterol.

You don’t have to run a marathon to reap the heart healthy benefits—taking a walk or doing a few laps around the pool can improve your heart health!

7. Enjoy A Glass Of Red Wine

Sugary cocktails and beer are known to hinder heart health, but moderate consumption of red wine can have the opposite effect.

Polyphenols, a type of antioxidant found in red wine, can shield the lining of the blood vessels from attracting more cholesterol.

Don’t overdo it, though. Women should consume no more than a glass a day, and men no more than two.

The next slide will boost your mood and your good cholesterol!

8. Laugh A Little More

Laughter not only boosts your mood, it also has a profound effect on your good cholesterol levels.

Simply sharing a joke with friends or watching a comedy on television can improve your HDL cholesterol, which is the good kind.

Don’t be afraid to get silly once in awhile, it’s good for your heart!

9. Keep Excess Weight Off

Obesity contributes to high cholesterol immensely.

Being even slightly overweight can do damage to your heart, so it’s important to eat a nutritious diet accompanied by regular physical activity.

Lowering your body mass index by only five to 10 percent can lower your bad cholesterol, revealing that shedding those last few pounds can really improve your heart health!

10. Incorporate More Nuts Into Snack Time

Eating a handful of almonds, peanuts, or walnuts can help you combat high cholesterol.

Nuts are filled with polyunsaturated fatty acids, which protect the blood vessel walls and combat the accumulation of cholesterol as a result.

Reduce your risk of developing heart disease and stay full for longer by indulging in some heart healthy nuts!

11. Establish A Workout Buddy

Those who have trouble committing to a regular exercise routine can benefit by teaming up with a friend or family member.

Getting active is imperative to strengthening the heart and lowering bad cholesterol.

Take an evening walk with a neighbor or enroll in an exercise class with a friend.

Lowering cholesterol doesn’t mean you have to go it alone. An exercise partner will hold you accountable as you both improve your cardiovascular health!

12. Get Enough Sleep Every Single Night

Sleep is crucial for the body to repair and to balance your blood sugar, and not getting enough shut eye can be detrimental to all of your major organs.

Aim for the recommended eight hours of sleep each night to maintain good heart health and lower your bad cholesterol.

Making a furry friend has some serious heart benefits, too…

13. Consider Adopting A Feline Friend

Unless you are allergic or just don’t enjoy cats as pets, you should consider adopting a kitty to improve your heart health.

A study conducted by the University of Minnesota revealed that owning a cat reduced an individual’s risk of a heart attack by 300 percent.

A cat’s purr has proven to be therapeutic, and this can help to lower stress levels and bad cholesterol.

14. Stretching Supports A Healthy Heart

Although aerobic exercise is generally associated with improving your heart health, what you do before you workout is equally as important.

Stretching improves your flexibility, helps prevent injuries, improves circulation, and can help relax muscles before and after a workout.

Need to reduce stress and lower cholesterol? Stretching your arms and legs for a few moments can help get your heart health on track!

15. Look To Plant Based Proteins

Meat is not the only source of protein to keep your body running smoothly.

Beans and leafy greens help to lower your cholesterol levels while providing your body with necessary protein, unlike meats.

Shifting to a more plant-based diet not only lowers your cholesterol but also reduces blood sugar and decreases your risk of cancer.

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