How to Lower Cholesterol Without Drugs: Natural and Effective Methods

Have you discovered that you have high cholesterol? Your doctor has suggested statins , but you want to know if there is a natural way to improve your lipid profile? You've come to the right place.

Today I will explain how to effectively intervene on cholesterol thanks to strategies validated by science and the use of natural supplements. Make a cup of green tea (which is good for the heart!) and follow me for about 8 minutes. I promise: in the end you will know exactly what to do.

High Cholesterol: An Overestimated Problem?

Before we begin, let’s dispel a myth. Only 1% of people with high cholesterol have familial hypercholesterolemia , a genetic condition that requires medication. This means that 99% of us can manage our cholesterol with diet, exercise, and natural supplements. So, no excuses: it’s time to take action!

The Secret Enemy: Sugars

You might think that fat is the problem. Wrong. High blood sugar is often the driver behind high cholesterol. Let me tell you why.

When you consume refined sugars or overeat, your body converts glucose into triglycerides . These triglycerides are carried in the blood by VLDL (very low-density lipoproteins), which then convert into LDL , the infamous "bad cholesterol."

Add to this a high insulin level — due to excessive sugar consumption — an enzyme (HMG-CoA reductase) is activated that pushes the liver to produce even more cholesterol. The result? Skyrocketing cholesterol and triglycerides.

Solution: Check your fasting blood sugar. It is a key indicator of sugar metabolism and, indirectly, cholesterol.

Diet: Eat Less, But Eat Better

The first step to lowering cholesterol is to reduce your calorie intake. I recommend using an app like Yazio to track how many calories you consume each day.
Here's how to do it:

1. Record everything you eat for two weeks without changing your diet.
2. Calculate your average calorie intake.
3. Reduce your calories per day by 300-500 calories (300 for women, 500 for men).

Result? In a month you will notice an improvement in both your weight and cholesterol levels.

The Dash Diet: Dietary Approaches to Stop Hypertension

To improve your cardiovascular health, I recommend the Dash Diet (Dietary Approaches to Stop Hypertension) . This is a diet designed to combat hypertension, but its benefits also extend to controlling cholesterol and body weight.

The Pillars of the Dash Diet

• Vegetables and fruits for fiber and antioxidants.
• Whole grains for slow-release energy.
• Lean protein to build muscle and tissue.
• Healthy fats to protect your heart.

But how much of each food group to eat? This is where the concept of portion comes into play, which is essential for balancing meals without overdoing it.

Servings on the Dash Diet: How Much Is “Enough”?

A serving is not a generic concept, but a precise amount of food. Let's find out how to divide a typical 2,000 calorie day, respecting the indications of the Dash diet.

• Cereals (6-8 servings per day)

  One serving equals: 1 slice of bread, 30 g of dry cereal or half a cup of cooked rice, pasta or cereal.
• Choose whole grains for extra fiber and a satiating effect.

• Vegetables (4-5 servings per day)

  One serving is: 1 cup of raw leafy vegetables (lettuce, spinach) or half a cup of cooked vegetables (broccoli, zucchini).
• Vary the colors on your plate: the more colorful, the better, because each color provides different nutrients.

• Fruit (4-5 servings per day)

  One serving equals: one medium whole fruit (apple, banana), half a cup of fresh or cooked fruit, or 125 ml of 100% fruit juice.
• Opt for fresh fruit for a greater satiating effect.
• Low Fat or Fat Free Dairy (2-3 servings per day)
• One serving is: 1 cup (250 ml) of skim milk, 40-50 g of low-fat cheese or a 125 g yogurt.
• Lean Meat, Poultry or Fish (Maximum 6 servings per day)
• One serving is equivalent to: 30 g of cooked meat, a thin slice of chicken or fish, or 1 egg.
• Healthy Fats and Oils (2-3 servings per day)
• One serving is: 1 teaspoon vegetable oil (e.g. olive oil), 1 teaspoon butter, or 1 tablespoon light mayonnaise.
• Nuts, Seeds or Legumes (4-5 servings per week)
• One serving equals: 1/3 cup nuts, 2 tablespoons seeds, or ½ cup cooked legumes.
• Sweets (Maximum 5 servings per week)
• One serving corresponds to: 1 tablespoon of sugar, jam or honey, or a square of dark chocolate.

Natural Supplements: Your Allies

Now let's move on to the most effective natural supplements to lower cholesterol. Here is my personal list:

1. Garlic: Scientific studies show that garlic reduces LDL cholesterol, triglycerides and blood pressure. Recommended dose: 600-1,200 mg per day . If the smell bothers you, opt for odorless formulations.
2. Berberine: This natural alkaloid lowers blood glucose and, consequently, cholesterol. Optimal dose: 100-200 mg per day , avoiding high doses due to possible intestinal discomfort.
3. Omega-3: Essential fatty acids reduce triglycerides and improve cardiovascular health. A daily fish oil capsule is a great support.
4. Chromium: This mineral helps improve insulin sensitivity and reduce glycated hemoglobin. Dosage: 200 mcg - 1 mg daily .

Cholesterol: Not All Is Bad

Remember: you don’t have to lower all your cholesterol. HDL cholesterol is your ally.

• HDL (“good”) : Cleans arteries and protects the brain. Keep it high.
• LDL ("bad") : It should be reduced, but not eliminated completely, because the brain also needs cholesterol to function well.

Conclusions

Lowering cholesterol without drugs is possible, but it requires commitment and consistency. With a balanced diet, calorie monitoring, the use of targeted supplements and a little exercise, you can significantly improve your cardiovascular health.

If you enjoyed this article, leave a comment or share it with someone you think could benefit from it. Remember: your health is in your hands, take action today!