Hey guys, Axe here, of natural medicine and founder of DrAxe . In this tutorial, I’m going to share with you the four steps to naturally lower cholesterol levels, also talk about a healthy cholesterol diet, as well as the best supplements in natural remedies for lowering cholesterol. So starting off, the number one thing you need to start doing if you want to lower your cholesterol fast . . . by the way, in just three months, you can dramatically lower your cholesterol, your LDL and raise your HDL, that good cholesterol, if you follow the advice in this tutorial. So again, the number one thing you’ve got to do is add in these five categories.
Of super foods. Number one, you’ve got to get more omega3 fatty acids in your diet, especially EPA, DHA, which is found from consuming wildcaught fish. If you just add wild caught salmon into your diet, twice a week, you’re going to see some tremendous health benefits there, getting more of those omega3s, also other fish like wild caught tuna and mackerel are fantastic fish as well. If you’re not a fish person, you can get some omega3 fatty acids by consuming grassfed beef, as well as consuming things like grassfed lamb, venison, organic eggs, and some other omega3 rich foods, in terms of meat products. But again, wild caught fish, especially salmon, is one of the best.
The number two super food is going to be foods high in soluble fiber, specifically berries, as well as green, leafy vegetables, cruciferous vegetables. And seeds, such as flax and chia seeds. One quick tip, every morning, consume a super food smoothie, add in a cup of berries, along with a little bit coconut milk and two tablespoons of either flax seeds or chia seeds. If you do that, you’re getting a good amount of soluble fiber. Soluble fiber can help cleanse the colon and also helps the growth of probiotics in your gut, which is crucial to overall health, as well as lowering cholesterol levels. And so again, step number one, get the omega3, step number two, get soluble fiber.
Step number three, add in some extra virgin olive oil. Extra virgin olive oil contains polyphenols, Vitamin E, and monounsaturated fatty acids, that has been shown to naturally raise HDL. That’s the good cholesterol in your body that’s linked with increasing your lifespan and antiaging. So again, one to two tablespoons of olive oil a day, drizzle it on your chicken, drizzle it on your salad, add it to, let’s say, a hummus recipe, but get a little bit of that good quality olive oil. The number four food you want to be adding in if you want to naturally lower your cholesterol levels is going to be herbs, specifically turmeric, basil and rosemary. Turmeric has.
Powerful antiinflammatory properties, and so, again, if you want to really want to reduce inflammation in the body . . . by the way, that’s the cause of your high cholesterol. If you want to know why your cholesterol is high, it’s chronic inflammation. Cholesterol is not even the bad thing, it’s that you have inflammation in your arteries and then your liver starts producing cholesterol to patch and repair your damaged arteries. And so really, the high cholesterol is just the symptom of an inflammatory diet. So turmeric, what I do is, I take about a teaspoon of turmeric, I sprinkle it on my salads. If you’re making homemade burgers or chicken, I use it as the breading on chicken,.
Or I put it in the burger meat, maybe a little bit of cumin and that there. When I’m making chicken, I sprinkle on some rosemary. And of course, basil, what an amazing seasoning, it’s great on everything. And so again, adding those medicinal herbs in are fantastic for naturally supporting your body in healing there as well. And the next thing you want to do is step number one is adding in those healing foods. The second thing you want to do is remove certain foods that cause inflammation, that cause your cholesterol level, your LDL to increase. Number one is going to be sugar. That surprises some people. Most of us think, quot;Oh, well, it’s fat or high cholesterol foods.
Like egg yolks that will cause my cholesterol to raise. In fact, if you’re eating healthy, real egg yolks, just one or two a day, they actually won’t cause your cholesterol to increase. In fact, they’ll increase your good cholesterol, your HDL. But again, back to this point, is that sugar is the worst thing you can consume, processed sugar, when it comes to increasing your cholesterol levels. So nix sugar from your diet. Number two, eliminate conventional grains. Now, a little bit of true whole grains, like a sprouted oatmeal on occasion or a true, let’s say, a good quality brown rice, on occasion, doing those things in small amounts here and there maybe one service of grains a day for.