Cholesterol is a soft, waxy fatty substance found in the bloodstream and the cells of the body. It is produced in the liver for normal body functions like formation of cell membranes, production of hormones, vitamin D and bile acid. Cholesterol is also present in the food we eat. Animal products like meat, poultry, eggs, and dairy products usually contains high cholesterol levels compared to fish while on the other hand, plant products like fruits, vegetables, grains, nuts, seeds and the like contains no cholesterol at all.

Although cholesterol is needed by our bodies to function properly, high levels of cholesterol in the blood, a condition called hypercholesterolemia is a key risk factor for developing coronary heart diseases like atherosclerosis and heart attack.

In the last few years, cholesterol has got some real bad press and publicity, but what we should know is that "CHOLESTEROL IS NOT BAD ALL BY ITSELF". Cholesterol can be further subdivided into two types - the HDL (high density lipoproteins) and LDL (low density lipoproteins) cholesterol. HDLs are also known as the "good cholesterol" while LDL is dubbed as the "bad cholesterol". That being said, cholesterol only takes on a bad name when you consume foods that are high in bad cholesterols or the LDLs.

If your LDL level rises out of control, that's when plaque or fatty deposits starts to accumulate on the artery walls - leading to more pressing health problems like coronary artery diseases. You shouldn't get rid of cholesterol in your body totally, just aim to maintain a good balance. Here are 7 natural ways to help you achieve your goal:

1. Consume more fiber. Eating a lot of soluble fibers like those found in barley, wheat and oats greatly helps in lowering cholesterol levels in the body.


2. Spice up your food. Studies shows that spices like chilies and hot peppers which contains capsaicin and garlic have beneficial effect in lowering cholesterol levels in the body. Half raw onion per day also increases HDL by 30% and including raw garlic in your diet decreases LDL levels.


3. Achieve/Maintain an ideal weight. If you are obese or overweight, you definitely have high level of cholesterol compared to others. You should lose weight and consume less high-glycemic foods such as refined grains. These foods raise the insulin level in the blood which then fuels and fires up our body's cholesterol making machines.


4. Get moving. Regular exercises are proven to be the most effective way to lower LDLs and boost up HDLs in the body.


5. Stop smoking. If you are a smoker, you should consider stopping now! Smoking for a fact worsens high cholesterol levels in the body.


6. Drink red wine or orange juice everyday. It is believed that drinking orange juice increases HDL level by approximately 21% due to presence of flavonoids. On the other hand, red wine is rich in antioxidants which can reduce damage due to oxidation.


7. Consider herbal/natural/nutritional supplements. Herbal and natural supplements like guggulipid, fish oil supplement, policosanol, red yeast rice, psyllium, grapefruit pectin, flax seed and garlic are clinically proven to lower LDL cholesterol levels.