A doctor discusses natural ways to reduce bad cholesterol

Dr. Karan Rajan, a UK surgeon and content developer, recently posted a number of scientifically supported practices on Instagram that, if regularly followed, may help lower LDL cholesterol. Increasing the consumption of soluble fiber was one of Dr. Rajan's main recommendations. Based on a meta-analysis of randomized control trials, he claims that "just five to ten grams of soluble fiber per day from things like oats, lentils, and beans can lower LDL cholesterol by around five to ten percent." "And specifically on beans, a 2011 meta-analysis showed that regular legume consumption can reduce LDL cholesterol by around five percent independent of any other dietary changes," he continued. His remarks highlight the mounting data that links eating foods high in fiber to better cholesterol control and heart health.

Additionally, Dr. Rajan emphasized the significance of substituting healthier unsaturated fats for saturated fats. He suggested substituting olive oil, almonds, seeds, and oily seafood for butter and fatty processed meat. "A meta-analysis of 60 trials found that this swap can reduce LDL by up to 17 percent depending on the degree of substitution," he stated, citing research. Additionally, he mentioned that since "plant proteins are completely devoid of cholesterol," eating more plant protein from foods like soy, tofu, lentils, and legumes may also help lower LDL levels.Other key components of his advise were regular exercise and weight control. Dr. Rajan described the advantages of losing fat as follows: "If you are carrying excess weight, a five to ten percent reduction in body weight can reduce LDL by up to six percent." Additionally, it improves the HDL and lipid profiles.

"Even just sticking to the standard recommended guidelines of 150 minutes of aerobic exercise per week has been shown to reduce LDL by three to six percent in meta-analysis," he said in reference to physical activity. Exercise also benefits by "improving endothelial function, reducing inflammation, and improving blood pressure," he continued."When combined, the evidence suggests that all of these can potentially reduce LDL by up to 20 percent if sustained," Dr. Rajan summarized the cumulative effects of these behaviors. Additionally, while statins and PCSK9 inhibitors are effective medications for lowering cholesterol, these lifestyle choices enhance their effectiveness.