A Dietitian's Guide to Lowering Cholesterol Without Medication

23. The Power of Fermented Foods

Fermented foods, such as sauerkraut, kimchi, and kefir, are renowned for their probiotic benefits that support gut health. The gut microbiome plays a surprisingly significant role in regulating cholesterol. A healthy gut can aid in the absorption of beneficial nutrients and help to excrete cholesterol more effectively. Incorporating a small, daily portion of fermented foods can improve your gut flora, which in turn helps your body manage cholesterol and reduces overall inflammation, a key factor in heart disease.

24. Try to Reduce Your Stress

Stress is often overlooked, but it has a direct impact on your cholesterol levels. When you are stressed, your body releases cortisol, a hormone that can trigger a cascade of events leading to an increase in LDL cholesterol and triglycerides. Finding a daily ritual to de-stress is essential. This could be as simple as a five-minute breathing exercise, listening to calming music, or spending time in nature. Managing your stress is a powerful, non-dietary way to help your body naturally regulate cholesterol and support long-term heart health.