8 Natural Ways To Support Your Cholesterol
Cholesterol is often misunderstood. While having high levels can certainly increase the risk of certain health conditions, cholesterol can be found in every single one of your cells and has several essential roles in the body.
The key is to find the right balance between having enough cholesterol for your body to function properly, but not too much so that it can be risky to your health.
That’s where we come in. Here at Dose, we believe in the power of balance and recognize the role of natural ingredients in achieving this balance. In this article, we’re going to talk about why cholesterol management is important and some of the natural ways that you can support healthy cholesterol levels.
We’ll also introduce you to our Dose For Cholesterol supplement, which can offer additional support on the journey to healthy cholesterol levels.
What Is Cholesterol and Why Is It Important?
Cholesterol is a waxy, fat-like substance that can be found in all of the cells within your body. While it’s certainly earned its bad reputation, the truth is that your body needs cholesterol for a variety of essential functions, including the production of certain hormones, the structure of cell membranes, synthesized vitamin D, and the creation of bile.
Cholesterol attaches to proteins to form lipoproteins and travels throughout the bloodstream. There are several different types of lipoproteins that transport cholesterol throughout your body, but the two most important to be aware of are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL cholesterol is often labeled as “bad cholesterol” and is the main type of cholesterol that you should be concerned about lowering. The body uses LDL cholesterol to transport cholesterol throughout the body where it can then be used to perform the essential functions mentioned earlier.
However, too much LDL in the blood can start to result in cholesterol being deposited into the walls of your arteries. These deposits form plaque over time which can narrow the arteries, limit blood flow, and increase the risk of heart-related health conditions.
HDL cholesterol is more commonly referred to as “good cholesterol” and is a type of cholesterol that should be trying to increase. HDL has the opposite effect of LDL in your bloodstream. It travels through your bloodstream and helps carry excess cholesterol that it finds back to your liver, where it’s broken down and removed from the body.
These efforts can help prevent plaque buildup within the arteries and promote positive heart health. Increasing your HDL cholesterol levels can help lower your LDL cholesterol, thus working to support your cardiovascular function and overall health.
8 Ways To Naturally Support Your Cholesterol Levels
Making a few lifestyle changes can go a long way toward supporting healthier cholesterol levels. Here are just a few steps that you can take that can have a significant effect on your cholesterol:
1. Eat a Balanced Diet
A balanced diet is a cornerstone of good health and can significantly support healthy cholesterol levels. Reducing saturated and trans fats in your diet is a key step, as these fats can increase your “bad” LDL cholesterol levels.
Instead, opt for cholesterol-friendly foods such as fruits, vegetables, whole grains, and lean proteins. These foods are not only delicious but also rich in fiber and antioxidants that can help manage cholesterol levels.
Try incorporating these foods into your daily meals. For instance, start your day with a bowl of oatmeal topped with fresh fruits, or opt for a salad loaded with veggies and lean protein for lunch.
2. Regular Exercise
Regular physical activity is another powerful tool for cholesterol management. It can help raise your “good” HDL cholesterol while also lowering your “bad” LDL cholesterol levels.
The most beneficial exercises include aerobic activities like walking, jogging, or cycling, strength training exercises, and flexibility exercises. The key is to find activities that you enjoy so that it becomes a part of your daily routine.
Start with small, realistic goals like a 30-minute walk daily, and gradually increase the intensity as your fitness improves.
3. Weight Management
There's a clear correlation between your weight and your cholesterol levels. Carrying around excess weight can increase your LDL cholesterol levels.
The good news is that even a small weight loss can help improve your cholesterol levels. Healthy weight management involves a combination of a balanced diet and regular physical activity.
Setting realistic weight loss goals, making dietary changes like portion control, and making healthier food choices while also incorporating regular exercise into your routine can help you shed the extra pounds and manage your cholesterol.
4. Manage Stress
Stress and cholesterol levels are more connected than you might think. Chronic stress, while not directly raising cholesterol, can lead to behaviors that indirectly increase cholesterol levels. This includes overeating fatty foods, physical inactivity, and smoking so it’s important to develop healthy coping mechanisms for stress.
Techniques such as meditation, yoga, and deep breathing exercises can help manage stress levels effectively. Other relaxation methods like listening to calming music, reading a book, or taking a warm bath can also be beneficial. Remember, managing stress is a crucial part of your wellness journey.
5. Get Enough Sleep
Sleep plays a significant role in overall health, including cholesterol levels. Long-term lack of quality sleep has been linked to a variety of health problems, one of which is elevated cholesterol levels.
A good night's sleep can do wonders for your overall health and well-being. However, it’s not just about the quantity of sleep but also the quality. Aim for seven to nine hours of quality sleep each night.
Improve your sleep hygiene by maintaining a regular sleep schedule, creating a restful environment, and avoiding stimulants like caffeine and electronics close to bedtime.
6. Stay Properly Hydrated
Hydration is often overlooked, but plays a vital role in maintaining your overall health and also supporting healthy cholesterol levels. Proper hydration aids in digestion and nutrient absorption, which can indirectly help manage cholesterol levels.
Make sure you're drinking enough water throughout the day. A general rule of thumb is to drink eight 8-ounce glasses of water a day, but this can vary based on individual needs. You can also boost hydration by consuming fruits and vegetables with high water content.
7. Take Natural Supplements
Natural supplements can be a helpful addition to your wellness routine and support your cholesterol management efforts. Certain supplements such as fish oil, niacin, plant sterols, and soluble fiber have been shown to potentially help support healthy cholesterol levels.
Fish oil, for instance, is rich in omega-3 fatty acids known for their heart-health benefits while soluble fiber can help reduce the absorption of cholesterol into your bloodstream. However, it's important to remember that supplements should complement, not replace, a balanced diet and healthy lifestyle.
Also, always consult with a healthcare provider before starting any supplement regimen to ensure it’s safe and suitable for your specific needs.
8. Quit Smoking
Smoking can have a significant impact on your cholesterol levels. Smoking is thought to lower your “good” HDL cholesterol, which can lead to an unhealthy balance of cholesterol in your body.
The good news is that quitting smoking may improve your HDL cholesterol levels. It's one of the best things you can do for your overall health and wellness.
Quitting smoking can certainly be challenging, but with the right support and resources, it's entirely achievable. Consider seeking professional help, using nicotine replacement products, or joining a support group.
How Can Dose Support Your Cholesterol Levels?
Dose For Cholesterol is specifically designed to help you maintain cholesterol and triglyceride levels that are already within a healthy range, support the health and flexibility of your blood vessels, and contribute to long-term heart health. Our formulation is backed by clinical studies and expertly synthesized by our team of scientists, ensuring that you're getting an effective and potent dose of wellness.
One of the standout ingredients in this Dose is pomegranate bark extract. This super-rich source of oxidation-reducing polyphenolic compounds is equivalent to 30x the amount found in raw pomegranate bark. Alongside this, the amla juice extract in our formula protects cells that help process fats and cholesterol within the body, supporting overall heart health.
Here is a deeper breakdown of the key natural ingredients featured in our formula.
- Pomegranate (100 mg per Dose): This ingredient supports your blood vessels during exposure to external stress and keeps them clear of substance build-up.
- Niacinamide (10 mg per Dose): A form of vitamin B3, niacinamide supports the maintenance of healthy cholesterol levels.
- Amla (500 mg per Dose): Also known as Indian gooseberry, amla supports the proper function of cells that help process lipids and cholesterol, thus supporting overall heart health.
- CoQ10 (15 mg per Dose): This compound helps support optimal levels of energy production and supports heart function.
- Folic acid (100 mcg per Dose): This B vitamin has been scientifically shown to help support the maintenance of healthy cholesterol levels.
- Curcumin (200 mg per Dose): Curcumin supports lipid and cholesterol processing in the body. Our curcumin is 24x more absorbent in the body than standard curcumin.
- Lycopene (10 mg per Dose): This powerful antioxidant assists in cholesterol maintenance and supports heart cells and blood vessels during exposure to free radicals.
- Black pepper (2.5 mg per Dose): This common spice is thought to support the mobilization of fatty acids to help positively influence lipid processing and digestion.
The Bottom Line
Supporting your cholesterol levels naturally is about embracing a lifestyle that promotes balanced cholesterol levels and making choices every day to support your wellness journey. Making some of the lifestyle changes listed above is an excellent way to support healthier cholesterol levels and improve your overall health.
Remember that Dose is here to support you on every step of this journey. Our Dose For Cholesterol supplement can easily be included in your daily routine. It’s packed with a variety of natural ingredients that can offer additional support to your cholesterol-conscious lifestyle.
Sources:
What Is Cholesterol? | Cleveland Clinic
Cholesterol, Triglycerides, and Associated Lipoproteins | NCBI Bookshelf
What To Know About LDL Cholesterol | Cleveland Clinic
HDL Cholesterol: How to Boost Your 'Good' Cholesterol | Mayo Clinic
11 Foods That Lower Cholesterol | Harvard Health Publishing
What Are the Effects of Psychological Stress and Physical Work on Blood Lipid Profiles? | PMC
Sleep Disturbance Induces Increased Cholesterol Level by NR1D1 Mediated CYP7A1 Inhibition | PMC
The Effect of Chronic Tobacco Smoking and Chewing on the Lipid Profile | PMC