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Lowering cholesterol naturally - home remedies and herbal alternatives

Have you ever heard from your doctor that your cholesterol level is too high and that you have been advised to take medication as a result? This news can be worrying, especially if you are already taking other medications. But is it really necessary to resort to medication immediately?

The good news is that there are numerous natural ways to lower cholesterol levels. A healthy diet, an active lifestyle and naturopathy can make a big difference and help to lower cholesterol naturally. Did you know that conventional cholesterol-lowering drugs only really help around one in five patients? For this reason, more and more people are choosing to control their cholesterol levels naturally without resorting to medication.

1 What is cholesterol?

Cholesterol is a fat-like substance that our body needs to build cell membranes, produce hormones, form bile acids and synthesize vitamin D. Although a large proportion of cholesterol is produced in the liver, we ingest around a third of it through animal foods.

As cholesterol is not soluble in water or blood, it is distributed in the blood by special transporters known as lipoproteins. These lipoproteins come in two main forms:

LDL cholesterol (low density lipoprotein):

  • FunctionTransports cholesterol from the liver to the organs.
  • RiskElevated LDL levels can lead to deposits in the arteries, which increases the risk of heart attacks and strokes. LDL is therefore referred to as "bad cholesterol".

HDL cholesterol (high density lipoprotein):

  • FunctionBrings excess cholesterol back to the liver where it is broken down.
  • AdvantageHigh HDL levels protect the blood vessels and promote heart health, which is why it is considered "good cholesterol".

    A high cholesterol level can have serious consequences. It is a significant risk factor for heart attacks and strokes. It is therefore important to keep an eye on your blood lipid levels. But you don't always have to resort to medication. A balanced diet, regular exercise and various natural remedies can work wonders.
Did you know ...

The study conducted by the RKI on the health of adults in Germany (2013) found that only about 40% of all adults have a desirable cholesterol level. Over 60% of German adults show elevated cholesterol levels. The average cholesterol level is around 203mg/dl, with men averaging slightly lower than women. 

2 How do holistic measures to lower cholesterol work?

Holistic approaches to lowering cholesterol integrate various naturopathic methods that aim to regulate cholesterol levels naturally. A balanced diet rich in fiber, healthy fats and phytochemical compounds plays a key role. Dietary fibers such as those from oats, linseed and whole grain products bind cholesterol in the intestines and promote its elimination. At the same time, they help to lower LDL cholesterol levels and contribute to overall heart health.

In addition to diet, regular physical activity is of crucial importance. Exercise increases HDL cholesterol, which is considered protective, and supports the reduction of excess adipose tissue, which can also affect cholesterol levels. This holistic approach emphasizes the synergistic effects of diet and exercise on cholesterol reduction and the overall risk profile for cardiovascular disease.

In addition to diet and exercise, certain medicinal plants such as algae oil and garlic extracts can help to optimize cholesterol levels. The combination of these holistic measures offers an effective alternative to purely medicinal therapy in controlling cholesterol levels.

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3. what helps against high cholesterol levels? Using naturopathy, home remedies and nutrition

A varied and healthy diet for healthy blood lipid levels

Fortunately, there are many positive dietary habits that can help lower cholesterol naturally and promote heart health.

Pictorial representation of a balanced diet

Wholemeal products - to regulate cholesterol levels

Wholemeal products such as wholemeal bread, oatmeal and brown rice contain plenty of fiber, which can help to lower LDL cholesterol. They bind cholesterol in the intestine and help to ensure that less of it enters the bloodstream.

Fruit & vegetables - positive influence on blood lipid levels

A diet rich in fruits and vegetables provides many vitamins, minerals and antioxidants that can promote heart health. Certain varieties such as apples, berries, spinach and broccoli also contain fiber and phytochemicals that can help lower cholesterol.

Healthy fats - naturally increase your HDL cholesterol levels

Healthy fats, such as those found in nuts, seeds, avocados and olive oil, can help to increase HDL cholesterol levels. HDL cholesterol is considered "good" cholesterol because it can remove excess LDL cholesterol from the arteries.

By switching to a diet rich in whole grains, fruits, vegetables and healthy fats, you can not only positively impact your cholesterol levels, but also improve your overall health. Combined with regular exercise, a healthy lifestyle and stress management, these dietary habits can help to significantly reduce the risk of cardiovascular disease.

Home remedies for lowering cholesterol levels

When it comes to lowering cholesterol levels naturally, some home remedies are particularly promising.

Apple cider vinegar - the natural supporter for high LDL levels

Apple cider vinegar has long been prized for its potential health benefits, including potentially lowering cholesterol. Studies suggest that regular consumption of apple cider vinegar may help reduce LDL cholesterol levels. (1)

Garlic - natural power for your cardiovascular system

Garlic extract is also known for its cholesterol-lowering properties. The sulphur-containing compounds in garlic can help to lower LDL cholesterol while increasing HDL cholesterol, which reduces the overall risk of heart disease.

Algae oil - your vegan alternative for omega-3 fatty acids

Algae oil, especially from marine sources, offers a vegan alternative to fish oil. It contains EPA and DHA, which are known to help lower triglyceride levels and increase HDL cholesterol, which also helps support healthy cholesterol levels.

Medicinal plants to lower cholesterol levels

In naturopathy, there are various substances, herbs and plants that can help to lower cholesterol levels.

Milk Thistlekraut has anti-inflammatory and antioxidant properties that promote liver health and regulate cholesterol levels by reducing the production of LDL cholesterol. It stimulates the metabolic performance of liver cells and supports their regeneration.

Goldenrod is another plant traditionally used to promote urinary tract health and may also have a positive effect on cholesterol levels, although further research is needed to confirm the exact mode of action.

Artichokes are known for their cholesterol-lowering properties, as they support the production of bile acids, which in turn can contribute to the reduction of LDL cholesterol.

Natrium sulfuricum or Glauber's salt detoxifies the entire organism and stimulates liver function, enabling the body to detoxify better and reducing oxidative stress on the cell membrane. Known as the "salt of elimination", it is used in human medicine as a laxative and in naturopathy in homeopathic potency for elimination and cleansing, which promotes digestion.

Stannum metallicum supports the liver structurally and in the regeneration of body tissues, which means that less cholesterol is needed for repair and cholesterol levels can fall. It is responsible for expansion processes and firmness in the body, helps tissues to maintain a balance between stability and elasticity, and promotes growth and regeneration.

Dandelion is also used in naturopathy to regulate cholesterol levels. It contains antioxidants and bitter substances that support liver function and can therefore help to lower LDL cholesterol.

4. exercise against high blood lipid levels

A man stands clapping in the foreground. In the background are other women and men doing sport.

In addition to a balanced diet and various medicinal plants, activity in everyday life also has a positive effect on cholesterol levels. Regular exercise plays a key role in the fight against high blood lipid levels and makes a significant contribution to improving fat metabolism. Heart experts and the World Health Organization (WHO) recommend being physically active for at least 150 to 300 minutes a week. This corresponds to around 30 to 45 minutes of exercise per day. Such activity not only helps to regulate cholesterol levels, but also reduces the overall risk of cardiovascular disease.

 

Endurance sports such as Nordic walking, cycling, running, swimming and dancing are particularly effective. Even small bursts of exercise, such as taking the stairs instead of the elevator or walking more often, can make a significant difference. Such activities can be easily integrated into the daily routine and offer a healthy change from an evening TV marathon.

Finally, it is also advisable to incorporate exercise into social activities. Joint leisure activities with friends can help to overcome the "inner bastard" and increase motivation. Whether it's a walk together or another sporting activity - exercising together is not only more fun, but also promotes long-term health.

5. relaxation to regulate the cholesterol level

A balanced mind and a relaxed body are essential for a healthy cholesterol metabolism. Chronic stress can raise blood cholesterol levels and therefore increase the risk of cardiovascular disease. Various relaxation techniques such as autogenic training, yoga and breathing exercises help to reduce stress and have a positive effect on cholesterol levels.

Regular breaks from everyday stress are important to recharge your batteries and calm your mind. Consciously "slow down" your daily routine and create moments of peace and quiet. Such time-outs not only lower blood pressure, but also help to regulate cholesterol levels.

Woman sitting relaxed on sofa with sunshine on her face. She has a cup in her hand

6. lifestyle changes for healthy blood lipid levels

In addition to a balanced diet, other lifestyle changes can also help to lower cholesterol levels and promote heart health. Two important measures are quitting smoking and reducing alcohol consumption.

Quit smokingSmoking has numerous negative effects on health and significantly increases the risk of cardiovascular disease. This not only reduces the risk of heart attacks, but can also reduce the risk of pulmonary embolism and other serious diseases. Quitting cigarettes improves blood circulation, increases "good" HDL cholesterol and promotes a healthier lifestyle overall. You can find more information on this in our blog article "Smoke-free at last! - Impulses for a smoke-free life"

Minimize alcohol consumptionAlcohol consumption should also be kept moderate in order to have a positive effect on blood lipid levels. For women, it is recommended to drink a maximum of one glass of wine or a small beer per day, while men may consume twice this amount. Moderate alcohol consumption can help to keep cholesterol levels in balance and reduce the risk of cardiovascular disease. Excessive alcohol consumption, on the other hand, can lead to increased triglyceride levels and other health problems.

7. zimply natural - purely herbal medicine to lower cholesterol

At Zimply Natural we rely on the power of nature to effectively and gently lower high cholesterol levels. Our cholesterol-lowering complex is based on a centuries-old natural healing method that uses spagyric medicine. This method combines the herbal active ingredients and phytotherapeutic elements of medicinal plants with their mineral salt qualities as well as the subtle information and energetic potential of Bach flowers.

With natural methods, such as the individual spagyric mixtures from Zimply Natural, your complaints can be relieved naturally and sustainably.

spray bottle Zimply Natural is sprayed into mouth woman presses on pump sprayer against black background
Easy application by spraying into the mouth

The application of your Cholesterol sprays is, by the way, very simple: The spray is simply sprayed into the mouth according to the dosage instructions given on the vial. In order to achieve the best possible effect and to be able to optimally counteract the causes, we recommend use over a longer period of six to eight weeks. As a kind of cure, you spray 3×3 sprays daily.

8. FAQ - Questions & answers about cholesterol levels

Can cholesterol levels be lowered by losing weight?

Yes, losing weight can lower cholesterol levels, as lower body weight is often associated with lower LDL cholesterol and higher HDL cholesterol.

What are the normal values for cholesterol?

The term "normal cholesterol level" is relative and varies depending on age, gender and individual health status. In general, the following guideline values apply for healthy adults in Germany:

  • Total cholesterol: Maximum 200 mg/dl (approx. 5.2 mmol/l)
  • LDL cholesterol (bad cholesterol): Maximum 160 mg/dl (approx. 4.1 mmol/l)
  • HDL cholesterol (good cholesterol): At least 40 mg/dl (approx. 1 mmol/l)

These values are intended as a guide for healthcare and may vary depending on your individual risk profile. When interpreting your cholesterol levels, individual factors and any risk factors for cardiovascular disease should be taken into account to determine the appropriate treatment or lifestyle changes.

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With natural methods such as the individual spagyric sprays from Zimply Natural, complaints can be treated and sustainably alleviated.

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