How To Reduce Cholesterol Naturally

Cholesterol is an essential substance our body needs, but too much of the wrong kind can negatively impact our health. High cholesterol often comes with few symptoms but carries risks such as heart disease and stroke. If you're looking to reduce cholesterol naturally, lifestyle and dietary changes can make a huge difference. In this blog, we’ll explore practical ways to improve cholesterol levels.

How To Lower Cholesterol

Lowering cholesterol naturally involves a combination of healthy eating, regular exercise, and stress management. Certain foods and natural remedies, including superfood juices, are proven to help reduce LDL cholesterol and increase HDL (the "good" cholesterol).

How to Lower Cholesterol with Diet

Managing cholesterol levels starts with making thoughtful lifestyle changes, and diet plays a big role. Small, consistent changes can add up to big results over time. Pair these habits with regular check-ups to keep on top of your cholesterol levels. Here are some practical tips:

• Cut down on saturated fats: Foods high in saturated fats, like fatty meats, butter, and cheese, can increase cholesterol levels. Swap these for lean cuts of meat, plant-based alternatives, or fish like salmon, which is rich in heart-healthy omega-3 fatty acids. Use cooking oils such as olive or rapeseed oil instead of solid fats like lard, and try grilling, steaming, or baking instead of frying.

• Eat more fibre: Soluble fibre can reduce cholesterol absorption in your bloodstream. Whole grains like oats and barley are excellent sources of this type of fibre. Include a variety of legumes such as beans and lentils in soups, salads, or main meals. Leafy greens like spinach and kale not only pack in fibre but also provide essential nutrients for heart health. Fruits like apples, pears, and citrus are also great choices.

• Choose heart-healthy snacks: Nuts and seeds, particularly walnuts and flaxseeds, are full of omega-3 fatty acids and can help lower cholesterol. Have a small handful as a snack or sprinkle seeds over your morning porridge or salads for an added nutritional boost.

• Stay active: Regular exercise is a powerful way to improve your cholesterol profile and support overall cardiovascular health. Activities like brisk walking, cycling, swimming, or even dancing can help. Aim for at least 150 minutes of moderate exercise per week—breaking it into smaller sessions if needed.

• Limit alcohol and quit smoking: Drinking too much alcohol can increase cholesterol levels and lead to weight gain, so stick to NHS guidelines on safe limits. Smoking damages blood vessels and accelerates the build-up of cholesterol plaques. Quitting smoking not only lowers cholesterol but also benefits your heart and lungs.

What Foods Lower Cholesterol?

If you’re wondering, “What to eat to lower cholesterol?”, here are some options:

• Beetroot Juice: The betanin in beetroot juice may help lower LDL, or “bad” cholesterol. A 2020 review highlighted beetroot juice’s beneficial effects on both LDL and HDL cholesterol levels, according to multiple studies. Additionally, beetroot is rich in nitrates, which help relax blood vessels and lower blood pressure. Britts Superfoods’ Pure Beetroot Juice is flash-frozen to lock in nutrients, making it a simple yet powerful addition to your daily routine.

• Ginger: Ginger is a cholesterol-lowering powerhouse that also supports overall cardiovascular health. It can help manage cholesterol levels by reducing LDL cholesterol and total cholesterol. For example, one study showed that consuming ginger daily for 45 days led to a significant drop in LDL cholesterol. Ginger is also known for its ability to help maintain healthy blood pressure, another critical factor in heart health. Britts Superfoods’ Apple, Ginger & Turmeric Juice combines ginger with other nutrient-packed ingredients, offering a refreshing way to promote heart wellness.

• Wheatgrass Juice: Wheatgrass juice contains high levels of vitamins A, B5, B12, and E, along with powerful plant sterols that help maintain healthy cholesterol levels. These sterols block cholesterol absorption in the gut, reducing overall cholesterol levels. Britts Superfoods’ Orangic Wheatgrass Juice is an excellent source of antioxidants and nutrients, making it a valuable ally in your journey toward heart health.

How Long Does It Take To Lower Cholesterol?

The time it takes to lower cholesterol naturally depends on individual factors, but noticeable improvements are often seen within 6–12 weeks with consistent dietary and lifestyle changes. Adding nutrient-rich juices like Pure Beetroot, Apple, Ginger & Turmeric, and Wheatgrass to your routine can accelerate these results.

What Causes High Cholesterol in Women?

For women, hormonal changes during menopause can lead to an increase in cholesterol levels. This happens because oestrogen, which helps keep cholesterol in check, decreases during menopause. Other factors like a poor diet, lack of exercise, smoking, and excessive alcohol consumption can also contribute. Stress and conditions like hypothyroidism may play a role too.

If you’re navigating menopause and want to know how to lower cholesterol during menopause, focus on foods rich in omega-3 (like smoked salmon, walnuts, and flaxseeds) and soluble fibre (like oats and porridge).

What Foods Are High in Cholesterol?

Foods naturally high in cholesterol include:

• Eggs: While high in cholesterol, they’re also packed with nutrients, so moderate consumption is generally fine.
• Prawns and shellfish: These are high in cholesterol but low in saturated fat, making them an acceptable choice in moderation.
• Organ meats: Liver and kidneys are particularly high in cholesterol and should be eaten sparingly.

Remember, it’s not just about cholesterol content—saturated and trans fats in processed foods are often the real culprits behind high cholesterol.

FAQs

Can high cholesterol make you tired?
Yes, high cholesterol can lead to reduced blood flow, which may make you feel tired or fatigued.

Does high cholesterol cause high blood pressure?
While they’re separate conditions, high cholesterol can contribute to the build-up of plaque in arteries, increasing the risk of high blood pressure.

Does exercise lower cholesterol?
Absolutely! Regular physical activity can raise "good" HDL cholesterol and help lower "bad" LDL cholesterol. Aim for activities you enjoy, like brisk walking, cycling, or swimming.

Take the Natural Approach

Reducing cholesterol naturally is achievable with small, consistent changes. Whether you’re exploring beetroot’s LDL-lowering betanin, ginger’s heart-friendly properties, or wheatgrass’s plant sterols, Britts Superfoods’ organic juices make it easy to incorporate these powerful ingredients into your daily life. To maximise the health benefits, we flash-freeze our juices on the farm immediately after harvest. This process locks in essential vitamins, minerals, and enzymes, preserving the natural goodness of the ingredients. As a result, our concentrated superfood juice shots are packed with nutrition and are a fantastic way to support your health.

As per 1st January 2010 European and UK law forbid us to imply or claim non-drug products such as wheatgrass to be a treatment, cure or prevention of diseases or medical conditions. We comply with these regulations.