If your doctor has told you that you need to lower your cholesterol levels, it's normal to feel unsure where to start. Often, high cholesterol levels come as a surprise, especially if you work to eat a healthy diet and get plenty of exercise. If you're not interested in taking medication to lower your cholesterol levels, you may be interested in holistic methods that can help you reduce your cholesterol levels. Here, we'll explore what you need to know about cholesterol, the causes of high cholesterol, whether juicing can help to lower your cholesterol levels, and holistic steps you can take to lower your "bad" cholesterol.
What is cholesterol?
You may already know that you need to keep an eye on your cholesterol levels, but many people are unsure of what cholesterol actually is—and why having some of it in your body is essential for your health.
Cholesterol is a waxy, fat-like substance that naturally occurs in the body, as well as in certain foods. This substance is vital for many bodily functions that keep you well, including building cell membranes, synthesizing vitamin D, and producing hormones like estrogen and testosterone.
Lipoproteins—round particles that travel through the bloodstream—carry cholesterol throughout your body. You've likely heard of "good" and "bad" cholesterol, known as high-density lipoprotein (HDL, the "good" cholesterol) and low-density lipoprotein (LDL, the "bad" cholesterol). HDL cholesterol works to remove excess cholesterol from the bloodstream and transport it to the liver for disposal, while LDL cholesterol can lead to the accumulation of plaque in the arteries, causing blockages that can lead to a heart attack or stroke.
When you have your total cholesterol tested, the number you’ll see is a combination of your HDL and LDL cholesterol, as well as the triglycerides (fats) in your blood. Your doctor will talk with you about your target numbers and go over changes you may need to make to regulate your cholesterol levels to support heart health.
Causes of high cholesterol
Your body naturally produces all the cholesterol it needs, and also gets additional cholesterol from dietary sources, like meat, cheese, and eggs. Cholesterol is not found in plants. It's important to maintain a healthy balance of HDL and LDL cholesterol.
Most healthy adults should have their cholesterol levels checked every four to six years, according to the Centers for Disease Control. Often, high cholesterol has no symptoms, so it's important to talk with your doctor about regular screenings. They may recommend more frequent screenings if you have certain health conditions (like high blood pressure), smoke, or have other factors that could increase your risk of developing heart disease.
Does juicing lower cholesterol?
When you search to learn more about ways to lower your cholesterol, it's likely that you'll come across a wide variety of recommendations—some helpful, others not so much. Juicing typically falls into the latter category, unfortunately.
Some studies show that juice fasting can decrease the amount of LDL cholesterol in your blood. That being said, juice fasting is typically regarded as a dangerous practice, and not something you should try unless it's recommended by your healthcare provider.
Recent research shows that the consumption of fresh fruit juice does not have a significant effect on cholesterol levels. That being said, increasing your daily intake of whole fruits and vegetables is shown to significantly decrease the likelihood of heart disease. Juicing removes valuable fiber from fruits and vegetables, so it's a better idea to eat whole pieces of produce whenever possible.
This isn't to say that it's a bad idea to enjoy a glass of fresh juice every now and then—you just shouldn't make it a part of your plan to lower your cholesterol.
Lowering your cholesterol
If a test from your doctor reveals that you have high cholesterol, you aren't alone. The CDC estimates that about 25 million adults in the United States are living with high cholesterol, with total cholesterol levels above 240 mg/dL.
Thankfully, there are many effective lifestyle changes you can make to help you lower your cholesterol. Eating a healthy diet that prioritizes fruits, vegetables, fiber, and unsaturated fats (like the fat in avocados and olive oil) can help. Since plants don't contain cholesterol, it can be helpful to shift toward a plant-based diet. While it's OK to have animal products sometimes, making fruits and veggies the stars of your meals can help to protect your heart health. Your doctor may also recommend a soluble fiber supplement (like Metamucil) to help carry excess LDL cholesterol out of your body.
Getting at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week can also help to lower your cholesterol. Research suggests that the increased blood flow associated with exercise makes it easier for your good cholesterol to help your bad cholesterol move out of your body. If you're new to exercising and are concerned about your heart health, it's a good idea to talk with your doctor about safe, sustainable ways to get started.
Your doctor may also recommend that you use medication to lower your cholesterol. Statins are a type of drug used to reduce cholesterol levels. These drugs work by interfering with your body's natural production of cholesterol, as well as by helping your liver eliminate bad cholesterol from your body. You may also find that taking statins increases your good cholesterol, which also supports the process of removing bad cholesterol from the bloodstream.
Evidation is here to support you as you work toward your health goals, one decision at a time
No matter where you're at in your health journey, Evidation is here to help. When you download our free app, we'll ask you to share the health data you're already tracking (you only share what you want—nothing more). We'll use the information that you provide to aggregate your data, allowing us to find patterns that can lead to valuable health insights. We'll provide you with personalized, content-based next steps that can help you drive your health forward. If you're ready to get started, we're ready to support you. Click here to learn more about the Evidation app and get started today.
