Before we begin, let me make this public service announcement: Not all cholesterol is bad.
There are two types of cholesterol: LDL and HDL. LDL (low-density lipoprotein) is the "bad" cholesterol and HDL (high-density lipoprotein) is “good” because it helps your body to clear out LDL.
Examples of good HDL foods are:
- Olive oil
- Beans and legumes
- Whole grains
- High-fiber fruit
- Fatty fish
- Chia seeds
Now that you understand this, let’s get back to the article…
Black people in America (and around the world) have dealt with high cholesterol for decades but, in reality, we are starting to do a bit better. It seems as if we are finally starting to become more health-conscious, thus improving our eating and exercising habits.
According to recent statistics from the American Heart Association, Black men and women tend to have slightly lower total cholesterol levels than their White counterparts.
The American Heart Association reports:
- 44.8 percent of black men and 42.1 percent of Black women have high or borderline high total cholesterol levels.
- By comparison, 47.9 percent and 49.7 percent of White men and women have high or borderline high levels
While we have seen an improvement in our cholesterol levels, one thing still remains constant: High cholesterol hits worse for Blacks than any other ethnic group. Blacks have a 30% greater chance of ultimately dying from heart disease than Whites.
So how in the world can you NATURALLY reduce cholesterol?
1.) Reduce Body Fat
The first step to lowering your cholesterol is reducing your body fat (i.e., losing unhealthy weight). Studies show reducing your body fat can significantly reduce bad cholesterol while increasing good cholesterol.
The best way to do this is by adopting a low-calorie diet that doesn’t feel like you're starving!
In my opinion, it is best to start by drinking water with every meal and eating less of your favorite junk foods (pizza, ice cream, etc.). Then you can eventually start to incorporate healthier foods (lean meats, vegetables, etc.) into your diet while performing steady exercises on a weekly basis.
2.) Reduce Stress
It is hard to lower your cholesterol if you’re always stressed out. A high-stress level is one of the main causes of high cholesterol.
To reduce stress, practices activities such as:
- Spending more time with friends and family
- Listening to music
- Getting away from your in-laws (Just kidding unless your in-laws really are worrisome)
Do whatever it takes to achieve relaxation and tranquility on a daily basis.
3.) Get Active
Getting up and getting active is an important step to reducing your cholesterol. You can diet all you want but if you’re not exercising, then it is certainly less effective.
In order to fully optimize your health, working your muscles is essential, especially your heart and lungs. Participate in activities such as weightlifting, running, jogging, and play a sport on a weekly basis to improve your health.
While we only highlighted 3, there are many ways you can naturally lower your cholesterol. So if you desire to improve your well-being for good, stop relying on prescription drugs and start practicing these 3 healthy habits instead.
Too much cholesterol puts you at a greater risk of developing the following chronic diseases:
- Heart attack
- Heart disease
As you can see, it wouldn't be a simple ole’ headache. Each issue is life-threatening and can lead to an early grave. Sure going to the doctor to get some medication will provide temporary relief but it will not resolve the issue.