Dr. Mercoli method for balancing cholesterol without drugs

Cholesterol plays a key role in the overall function of the body, but when it is unbalanced, it can affect heart health. Instead of turning to medicines immediately, Dr. MercoliOsteopathic doctor (to) and author with many of the best sellers, natural strategies are recommended that help to introduce cholesterol in a healthy range, while supporting the whole body.

Thanks to intelligent food choices, targeted nutrients and lifestyle habits, you can take steps towards better heart health without relying on prescriptions.

Understand a larger picture

Cholesterol often gains a bad reputation, but is necessary for the production of hormones, brain function and cell repair. According to Dr. Mertol, cholesterol itself is not a real problem, but chronic inflammation and poor metabolic health. Balancing the levels naturally includes looking at the full picture of how your body processes fats, sugars and stress.

1. Choose fats that help, not hurt

Not all fats are created equal. Dr. Mercoli It encourages nutrition of healthy fats that nourish cells and support cholesterol balance. Instead of completely cutting fat, focus on the change of harmful.

• Eat more: Avocado, coconut oil, grass -fed butter, wild salmon, linseed and walnuts
• To avoid: Trans fats, sophisticated vegetable oils and fried foods

These whole fats not only help maintain healthy HDL (“good” cholesterol), but also reduce inflammation, playing an influential role in cardiovascular health.

2. Cut off the sugar and sophisticated carbohydrates

Excess sugar and processed carbohydrates are the main factors driving high triglycerides and low HDL levels. Dr. Mercola recommends limiting products such as white bread, soda, pastries and snacks made of refined flour.

Instead, choose all fiber -rich options, such as sweet potatoes, blueberries, quinoa and deciduous green. These foods help regulate blood sugar levels and support a healthy lipid profile.

3. Make movement to become a daily habit

Exercises are one of the most effective natural ways to increase HDL and lower LDL (“bad” cholesterol). It also helps reduce blood pressure, improve circulation and support weight management.

Dr. Mercoli suggests a mix of activities such as:

• Walking or cycling outside
• Strength training several times a week
• Delicate yoga or stretching to reduce stress

Each move during the day can affect the overall health of the heart.

4. Focus on food for the fight against inflammation

Inflammation is the main factor contributing to unbalanced cholesterol. That is why Dr. Mercola recommends food products that naturally calm the immune system and reduce oxidative stress:

• Take into account: Turmeric, ginger, deciduous greenery, broccoli, berries, chia seeds and almonds
• Helpful: Fermented food, such as sauerkraut and kefir in order to support intestinal health, which affects the level of inflammation throughout the body

These choices help protect your arteries and support the healthy function of the cardiovascular system.

5. Do not skip vitamins D and K2

Low levels of vitamin D are associated with poor heart health, including higher cholesterol and blood pressure. Dr. Mercola advises safe exposure to the sun and completing vitamin D3 if necessary. He also works with vitamin K2, which helps in calcium to your bones instead of arteries.

Together, these nutrients support strong bones, a healthy heart and improvement of cholesterol balance.

6. Support your body with magnesium

Magnesium plays a role in over 300 processes in the body – including metabolized fats and how your heart works. Dr. Mercola recommends rich magnesium food, such as:

• Pumpkin seeds
• Spinach
• Black beans
• Avocado

You can also consider magnesium baths or sprays to help you absorb the skin, especially if stress or poor digestion affects your consumption.

7. Try the intermittent post

The intermittent post is one of the ways to improve the way your body uses energy and regulates cholesterol. Dr. Mercola emphasizes his benefits from lowering triglycerides, reducing insulin resistance and helping the body to become more efficient in burning fat.

A simple approach may include food over an eight -hour window and post for the remaining 16 hours. Start slowly and make sure it matches your lifestyle.

8. Stay hydrated with minerals

Proper hydration supports metabolism and general cardiovascular health. Dr. Mercola often recommends adding a pinch of unrefined sea salt to filtered water, especially if you eat a low -processed, processed food diet.

Maintaining hydration helps the body process nutrients and maintain balance, which is important factors in achieving a healthy cholesterol level.

9. Keep stress under control

Chronic stress increases cortisol levels, which can increase LDL and lower HDL. Dr. Mercola emphasizes dealing with daily stress with the help of tools such as:

• Attentive breathing or meditation
• Nature walks
• Limiting the screen time, especially before bedtime
• Creating an evening routine that supports a deep, regenerative sleep

Reducing stress not only supports your heart, but also the immunity of the whole body.

A comprehensive path to heart health

Dr. Mercola believes that cholesterol balance is to support your body at every level: what do you eat, how do you move, how you rest and how you deal with stress. Instead of aiming at the number in a laboratory report, his approach focuses on making the whole system a stronger, more adapting and more freely.

Thanks to consistent elections rooted in nature and food, you can support your heart without relying on medicine. And you’ll probably feel better in many ways.