You’ve likely heard of high cholesterol —a health issue that 86 million Americans over 20 deal with, raising their risk of cardiovascular diseases like heart attack and stroke . And while 47 million people opt to lower their cholesterol by taking a class of drugs called statins (one of which is the most-prescribed drug in the nation), going this route can be a complicated choice due to the possible side effects , which can range from muscle pain to liver damage and increased blood sugar. Luckily, it is possible to lower cholesterol levels naturally, with dietary changes.
And eating plant-based foods that are rich in fiber and healthy fats through what’s long been known as the portfolio diet is one excellent approach. In fact, sticking close to the diet has recently been shown, in a large-scale, long-term (30-year) cohort study published last year in the journal Circulation , to lower heart disease risk by 14%. “Generally speaking, patients can expect to reduce their cholesterol levels.
..a maximum of 20-25% with diet and exercise,” Dr.
Sandeep Nathan, a University of Chicago Medical Center cardiologist, tells Fortune . “The remainder represents what is synthesized by the liver and unfortunately, cannot be reduced with diet, exercise, nutrients or supplements.” Though people whose high cholesterol is genetic—called familial hypercholesterolemia—may ultimately need medication to bring levels down, the first line of action for anyone with high cholesterol will b.
