How to lower cholesterol without medication

It’s going to be a long read but I’m quite sure that it’ll give you what you want on how to lower cholesterol without medication. Cholesterol is a fat-like substance that plays a crucial role in many bodily functions, including hormone production, cell structure, and digestion.

While your body naturally produces all the cholesterol it needs, certain foods and lifestyle choices can increase cholesterol levels beyond healthy limits.

Why Does High Cholesterol Matter?

Having too much cholesterol—especially low-density lipoprotein (LDL), often called "bad" cholesterol—can lead to serious health problems like heart disease, stroke, and clogged arteries. On the other hand, high-density lipoprotein (HDL), or "good" cholesterol, helps remove excess cholesterol from the bloodstream.

What Causes High Cholesterol?

According to the National Heart, Lung, and Blood Institute (NHLBI), lifestyle choices are one of the biggest factors affecting cholesterol levels. Some common causes include:

• Unhealthy diet – Eating foods high in saturated and trans fats (like fried foods, processed meats, and baked goods) can raise LDL cholesterol.
• Lack of exercise – Physical activity helps increase HDL cholesterol and lower LDL cholesterol.
• Smoking – Damages blood vessels and lowers HDL cholesterol.
• Excess weight – Being overweight can raise LDL and lower HDL cholesterol.
• Genetics – Some people inherit a tendency for high cholesterol, regardless of their lifestyle.

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How to Lower Cholesterol Without Medication

While medications like statins are often prescribed for high cholesterol, many people can lower their cholesterol naturally through dietary changes, regular exercise, and healthy lifestyle habits.

?Avoid Trans Fats and How to Do It

Trans fats, also known as trans unsaturated fatty acids, are a type of unsaturated fat that can be harmful to heart health. They exist in two forms:

1. Naturally occurring trans fats – Found in small amounts in certain animal products, such as red meat and dairy.
2. Artificial trans fats – Created through an industrial process called hydrogenation, where vegetable oils are heated with hydrogen and a catalyst to make them more solid and stable. These were commonly found in processed foods, baked goods, and margarine before being banned in many countries.

Why Are Trans Fats Bad for You?

According to the American Heart Association (AHA), trans fats harm your health in two major ways:

?? They raise LDL ("bad") cholesterol – LDL cholesterol can build up in your arteries, increasing the risk of heart disease, heart attacks, and strokes. ?? They lower HDL ("good") cholesterol – HDL cholesterol helps remove excess LDL from your bloodstream, so having less HDL makes it harder for your body to manage cholesterol levels.

Trans Fats and the FDA Ban

Due to their harmful effects, the U.S. Food and Drug Administration (FDA) banned artificial trans fats in 2015. The deadline for removing them from food products was set for 2021. This means that most processed foods should no longer contain added trans fats, but it's still important to check nutrition labels.

Are Trans Fats Still in Some Foods?

Even though artificial trans fats are banned, small amounts still occur naturally in some foods, like:

• Red meat (beef, lamb, pork)
• Dairy products (butter, cheese, milk)

While these natural trans fats are less harmful than industrial trans fats, limiting consumption of red meat and full-fat dairy can still be beneficial for heart health.

How to Avoid Trans Fats in Your Diet

To reduce your intake of trans fats:

? Check nutrition labels – Look for "partially hydrogenated oils" in ingredient lists, as these indicate hidden trans fats. ? Cook with healthy fats – Use olive oil, avocado oil, or coconut oil instead of margarine or vegetable shortening. ? Choose lean proteins – Swap red meat for fish, chicken, or plant-based proteins like lentils and tofu. ? Eat whole, unprocessed foods – Fresh fruits, vegetables, nuts, and whole grains are naturally trans-fat-free. ? Opt for low-fat dairy – Choose skim milk, low-fat cheese, or plant-based alternatives to reduce natural trans fat intake.

Trans fats increase the risk of heart disease and stroke by raising bad cholesterol and lowering good cholesterol. While artificial trans fats have been banned in many countries, small amounts still exist in some foods.

By checking food labels, cooking with healthier oils, and choosing whole, unprocessed foods, you can reduce trans fat intake and protect your heart health.

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Limit Saturated Fats and How to Do It

What Are Saturated Fats?

Saturated fats are a type of dietary fat found in animal-based foods and some plant-based oils. While your body needs some fat for energy and nutrient absorption, too much saturated fat can raise cholesterol levels and increase the risk of heart disease.

According to the American Heart Association (AHA), saturated fats should make up no more than 5% to 6% of your daily calorie intake. For example, if you eat 2,000 calories per day, you should aim for no more than 120 calories (13 grams) from saturated fats.

Foods High in Saturated Fats

Saturated fats are mainly found in:

?? Red meat (beef, lamb, pork) ?? Poultry with skin (chicken, turkey) ?? Dairy products (butter, cheese, full-fat milk, cream) ?? Processed meats (sausages, hot dogs, bacon) ?? Certain cooking oils (palm oil, coconut oil)

Although fish contain some saturated fat, they generally have lower amounts than red meat and poultry and also provide beneficial omega-3 fatty acids.

How to Identify Saturated Fats in Foods

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