What are 5 ways to lower my cholesterol?

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TL;DR

Get plenty of sunlight daily – in short, when the skin is exposed to UV rays from the Sun, a form of cholesterol found in the skin is converted into a chemical that is then turned into vitamin D. Vitamin D is critical for healthy immune function and there are studies showing its role in increasing metabolism & burning fat which also improve cholesterol.

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Table of Contents

  • Get plenty of sunlight daily – in short, when the skin is exposed to UV rays from the Sun, a form of cholesterol found in the skin is converted into a chemical that is then turned into vitamin D. Vitamin D is critical for healthy immune function and there are studies showing its role in increasing metabolism & burning fat which also improve cholesterol.
  • Get lots of monosaturated fats (60% of daily calories) into your diet from olive oil, avocados, coconuts and tree nuts such as almonds, walnuts, pecans and hazelnuts. These will help increase HDL cholesterol which will help lower the LDL.
  • Eat Omega-3 Fatty acids found in fish like salmon and tuna, and nuts and seeds. They are excellent to help normalize cholesterol in the blood.
  • Focus on getting plenty of soluble fiber which lowers cholesterol absorption in the blood. Best food sources are – beans, avocado, berries, apples & pears, tofu, oatmeal, ginger, flaxseed and garlic.
  • Consider a low dose (25mg-50mg) of Niacin (B3) daily. It benefits you by increasing the level of good cholesterol and reducing triglycerides, another fat that can clog arteries.
  • Foods high in Niacin include chicken, turkey, beef, pork, salmon, tuna, avocado, peanuts, mushrooms, avocado, potatoes and green peas.

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