Three easy ways to lower cholesterol naturally, according to a dietitian

In our pursuit to be happy, healthy and in good shape, staying vigilant about our health is essential, especially when it comes to battling high cholesterol. High cholesterol occurs due to an overabundance of this waxy fat in our bloodstream, which our liver produces and is also present in certain foods. Although high cholesterol might affect many from time to time, there are proactive measures to manage it, such as dietary adjustments.

Even minor tweaks to your eating habits can have a profound impact on your wellbeing. With this in mind, a dietitian recently divulged three easy strategies to enhance your lifestyle. Ashley Reaver, a health expert based in California, is dedicated to aiding individuals in their quest to lower cholesterol and has shared some priceless advice in a TikTok video.



In the video, posted on her channel Lower Cholesterol Naturally, Ashley pointed out that while dietary cholesterol "really doesn't have a big impact", heavy meat eaters might see those small effects "add up". She underscores the need to scrutinise your entire meat consumption. For those grappling with high cholesterol, the usual counsel is to moderate red and processed meat intake, opting for leaner cuts.

Those with high cholesterol or heart disease should ideally limit red meat to one or two servings weekly, equating to three ounces per week. Choose leaner options such as beef round, sirloin or tenderloin, and make sure to trim away any visible fat. Meat, a known source of saturated fat, can have a "big impact" on your cholesterol levels, Ashley warned.

Saturated fats, which are prevalent in foods such as meat, butter and dairy, are notorious for raising blood cholesterol. For those aiming to lower their cholesterol levels, officials recommend men aged 19-64 have no more than 30g of saturated fat per day, while women of the same age should have no more than 24g of saturated fat per day. Carbohydrates play a pivotal role in assisting your body to "flush out" surplus cholesterol, Ashley explained.

However, it's crucial to understand that not all carbohydrates are alike. Certain types, such as whole grains, fruits, vegetables and legumes can aid in lowering cholesterol. However, the quality of the carbohydrates you ingest is important, so medical advice should be sought before altering your diet.

Foods rich in soluble fibre can help diminish the amount of cholesterol absorbed into your bloodstream. Foods fitting this description include brown rice, quinoa and farro. High cholesterol can be triggered by various factors including fatty food consumption, lack of physical activity, being overweight, smoking and alcohol consumption.

It arises when there's an excess of this fatty substance in your blood and it can also be genetically inherited. Diagnosis of this condition typically requires a blood test, as there are usually no symptoms. While a healthy diet can aid in reducing cholesterol levels, some individuals may need medication.

Dietary recommendations include incorporating more oily fish, olive oil, whole grains, nuts and seeds, and fruits and vegetables. If your goal is to decrease your cholesterol levels, it's advisable to limit intake of processed foods and meats, butter, cream, hard cheeses, and cakes and biscuits. Other helpful measures encompass increasing physical activity, moderating alcohol consumption, and giving up smoking.

If you're concerned about your cholesterol levels, it's crucial to seek advice from your GP..