High cholesterol is called a “silent killer” because it builds up in your body without showing clear symptoms. Over time, it increases the risk of heart disease and stroke. While medications can help, making small daily changes can naturally lower your cholesterol and improve your heart health.
According to the World Health Organization’s data, high levels of cholesterol is estimated to cause 2.6 million deaths.
Instead of just saying “eat healthy and exercise,” let’s focus on some truly interesting and effective habits that can make a big difference.
Start your day with Psyllium Husk water
You’ve probably heard of fibre is good for cholesterol, but did you know that psyllium husk (Isabgol) is one of the most effective natural remedies? It forms a gel-like substance in your gut that traps bad cholesterol (LDL) and flushes it out.
Mix one teaspoon of psyllium husk in a glass of warm water and drink it before breakfast.
Swap your morning coffee with hibiscus tea
Caffeine spikes your cortisol levels, which can indirectly contribute to higher cholesterol over time. A better alternative? Hibiscus tea! Studies show that hibiscus is rich in antioxidants that help reduce LDL cholesterol and boost good cholesterol (HDL).
It also helps lower blood pressure and keeps you hydrated.
Eat a handful of soaked nuts and seeds
Raw nuts and seeds contain healthy fats, but soaking them overnight removes anti-nutrients, making them even healthier. Almonds, walnuts, chia seeds, and flaxseeds are fantastic for lowering cholesterol naturally.
Soaking improves their digestion, improves nutrient absorption, and reduces bloating.
Take the “3-minute” after-meal walk
Instead of sitting or lying down after eating, walk for just three minutes. Research shows that even short, post-meal walks can significantly lower blood sugar and cholesterol levels. This simple habit keeps your metabolism active and prevents fat buildup.
No time for long workouts? This trick works wonders!
Chew your food 30 times before swallowing
Yes, it sounds too simple, but slow eating plays a big role in cholesterol management. When you chew food thoroughly, your body produces more digestive enzymes, which help break down fats more efficiently. Poor digestion often leads to cholesterol buildup.
Put your spoon down between bites to slow yourself down.
Add one fermented food to your diet
Fermented foods like homemade curd, pickles, and buttermilk contain probiotics that help balance gut bacteria. A healthy gut actively removes excess cholesterol from your body.
A study done in 2010 shows that probiotics can help reduce LDL cholesterol by breaking down bile acids in the intestine.
Breathe deeply for 5 minutes every morning
Stress is one of the biggest hidden contributors to high cholesterol. When you’re stressed, your body produces more cholesterol to deal with inflammation. Deep breathing or practising mindfulness for just five minutes can bring down your stress levels and keep cholesterol in check.
Inhale for four seconds, hold for four, exhale for six. It works wonders!
