Cholesterol and how to lower it

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Cholesterol is a name that most of us have heard, but there are very few of us who know what exactly it is and what it works to do. Moreover, most people wonder how to lower their cholesterol levels but don’t exactly know how to do it. Therefore, today we will be answering these two questions, providing our readers with information about cholesterol and how to lower their levels.

What Is Cholesterol?

Cholesterol is a fat-like, waxy substance found in the cells of the body (see image).

Everybody needs some amount of cholesterol to make important substances such as vitamin D, hormones and other substances that help in the digestion of food.

Our body produces all the cholesterol that it needs. However, we can also start consuming cholesterol as some of the foods we eat contain a high dose of it.

Cholesterol travels throughout bloodstream in small packages referred to as the lipoproteins. These packages are made out lipid (fat) on the inside and proteins on the outside. The two lipoproteins that carry cholesterol throughout the body are low-density lipoproteins and the high-density lipoproteins. Our body needs to have a healthy level of both types of proteins to maintain and sustain healthy functioning.

Cholesterol is mainly produced in the liver of the body and is also found in certain foods. It plays an important role in the functioning of every cell, and it is also needed to make Vitamin D and other hormones for the prime function of digestion. However, the tricky part is that while we do need some level of cholesterol in our body, our risk of getting heart disease increases if our cholesterol levels are too high.

Having High Cholesterol Levels

We mean danger when we say that our body has a high cholesterol level. High blood cholesterol means that you have too much cholesterol in your blood. There are no signs or symptoms of having too much cholesterol in your body. Therefore, many people are unaware when their blood cholesterol levels are high.

People who have high blood cholesterol have a higher chance of developing coronary heart diseases. The higher the total levels of LDL cholesterol in your blood, the higher the chance you have of developing a heart disease. Moreover, the higher the level of HDL cholesterol in your blood, the lower the chances of you getting a heart disease are.

Since we have covered the aspect and the fact that high cholesterol is the danger, there are certain measures that one can take in order to lower it. If you are someone struggling with high cholesterol, take the following key things into mind in order to lower it.

Lowering Your Blood Cholesterol Level


Change your morning meal if you want to lower your cholesterol level. Switch up your breakfast to having two servings of oats as they can work to lower your LDL cholesterol levels by as much as 5.3% in just 6 weeks. Oats contain beta-glucan, a substance that absorbs LDL.

Salmon and Fatty Fish

Salmon and fatty fish both are said to lower your cholesterol levels to a great extent. Omega 3 fats are natural health wonders and have proven to ward off heart disease, dementia amongst other diseases. Replacing your saturated fats with important omega 3s such as the ones found in salmon and sardines can significantly lower your blood cholesterol levels (by as much as 4 percent).


Start having nuts if you want to regulate your body’s cholesterol levels. While they are a perfect snack that you can have any time of the day, having whole walnuts 6 days a week for a month can lower your total cholesterol by much as 5.4 percent and your LDL cholesterol by a whopping 9.3 percent. If you are looking to have other foods in the nuts category, then try the almonds and cashews as both can do wonders for your cholesterol levels.

On the other hand, there are certain vitamin and mineral supplements that can also reduce your cholesterol levels. These are:


Plant sterols and stanols are natural substances that are found in certain plant foods. However, you can always have them in the form of supplements in order to reduce your LDL cholesterol. It is impossible to consume high enough amounts of stanols or sterols in their food forms. Therefore, this gives birth to the whole notion of having these compounds in pill form. You will be surprised at the amount of reduction these can bring to your blood’s cholesterol levels. 

Omega 3 From Fish Oil

Fish oil capsules are another recommendation for warding off heart disease. You can find fish oil capsules as they contain EPA and DHA that can lower your blood cholesterol levels and manage them well. Therefore, omega 3 from fish oil is a necessity for your body, and you can increase your intake of omega 3 by taking fish oil supplements.


Fiber is a great cholesterol reducer and should be a part of the diet of those who want to reduce cholesterol levels. If you are not getting  enough fiber in your daily routine or regimen, then it is advisable to take supplements for it, and one supplement that you can have to increase your fiber intake is psyllium.

On the other hand, aside from the above-mentioned supplements, other vitamin and mineral supplements that can help you reduce your blood cholesterol levels are niacin, red yeast rice extract, soluble fiber supplements and fish oil supplements.

Cholesterol is a dangerous condition that can take lives. Therefore, it is better and advisable to try your best to lower it, so it doesn’t send you into a jeopardizing situation. Aside from having the above-mentioned supplements, you must also try your best to exercise in order to naturally lower your blood cholesterol levels.


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