How to Lower your Cholesterol Levels

Cholesterol levels that are too high are the major cause of heart disease. Because of the lack of symptoms, high cholesterol often remains unnoticed.

What Is Cholesterol?

Cholesterol is a type of fatty molecule found in your blood. Cholesterol is necessary for the development of vitamins as well as the formation of cells and hormones in the body. The liver produces the cholesterol required by the body. However, even food products contribute to the formation of cholesterol. While cholesterol is vital for your body, too much of it can lead to cardiovascular disease. If you have too much cholesterol in your body, it will combine with the poisons and other dangerous compounds in your blood, resulting in plaque that adheres to the artery walls. The risk of heart attacks and heart disease grows considerably as a result of such buildups.



Good Cholesterol vs. Bad Cholesterol

High-density lipoprotein (HDL) is good cholesterol, while low-density lipoprotein (LDL) is bad cholesterol. HDL is considered healthy since it is processed by the liver and subsequently eliminated from the bloodstream before it may form plaque on the artery walls. LDL, on the other hand, causes atherosclerosis because it transports cholesterol directly to the arteries. It raises the risk of having a heart attack. If you have LDL, you must understand how to naturally reduce cholesterol.

What if your cholesterol levels are higher than normal?

An adult's optimal cholesterol level should be less than 200 milligrams per deciliter (mg/dl). If the readings are above 200 mg/dl but less than 239 mg/dl, it is called borderline, while a result of 240 mg/dl or higher is deemed high cholesterol. If LDL cholesterol levels are higher than normal (160 mg/dl), the risk of cardiovascular disease increases. In this scenario, you'll need to know how to naturally lower cholesterol.

High Cholesterol Causes

High cholesterol is caused by a poor diet, medical diseases such as diabetes and obesity, and lifestyle behaviours such as smoking, excessive alcohol use, and a lack of a good exercise regimen.

The following are some lifestyle changes that can help you lower your cholesterol levels.

These tips will not only help you lower your cholesterol, but will also keep your body cool. As a result, you will be able to experience active living during the summer.

Physical activity

Making exercise a routine will help you lower your bad LDL cholesterol and increase your good HDL cholesterol. You can either participate in your favourite sport or try cycling, running, dancing, or even walking as a form of exercise. Physical activity of at least 30-45 minutes each day can help lower cholesterol levels.

Weight loss

Normal cholesterol levels can be restored by maintaining a healthy weight. Obesity is directly associated with an increased risk of getting high bad cholesterol and having a heart attack. Losing weight can be aided by regular exercise and appropriate eating habits.

Maintain a Heart-Healthy Diet

The heart works nonstop for you. Why not return the favour by adopting a heart-healthy diet? Keep a close eye on your eating habits and boost your intake of healthy, natural foods. Include fresh fruits and vegetables, as well as low-fat dairy products, on your plate. Increase your intake of fiber-rich foods such as whole grains, nuts, lentils, and pulses. Avoid fatty and processed foods, which raise blood cholesterol levels. Other nutritious and tasty choices include roasted almonds, steamed foods like idlis, salads with yoghurt dips, and so on.

Adopt Healthier Cooking Techniques

What you eat makes you who you are! Nutritious cooking practices, in addition to healthy food, help to lower cholesterol levels. Natural is the best way to go! This category includes raw salads and fresh fruit. However, if you must cook, baking, boiling, stewing, and roasting are all healthy meal preparation methods. Fried foods should be avoided since they immediately increase the amount of ‘bad' fats in the body, such as saturated and trans fat. Using healthy cooking oils rich in unsaturated fats such as rice bran oil, sunflower oil, and olive oil instead of conventional but unhealthy alternatives such as palm oil is a good choice.

Less your sugar intake

Excess sugary food consumption raises triglyceride levels, which causes heart problems. It is usually preferable to utilise healthier alternatives such as jaggery or honey. Don't succumb to your sugar cravings!

Stop Smoking

Cigarette smoking reduces HDL cholesterol levels. Even passive smoking is hazardous to your health. To reclaim your health, you must stop this dangerous behaviour as soon as possible.

Control Your Stress Levels

Stress is a major contributor to heart disease. Our fast-paced lifestyles, combined with the constant struggle to do "too many things at once," all contribute to our rising stress levels. You must learn to let go and not be overly concerned about difficulties. Worrying results in stress, which raises cholesterol levels. Every cloud has a silver lining, and better times are on the way! To keep your cholesterol in check, you must adopt a healthy lifestyle, follow the tips in this post, make informed choices, and listen to your doctor. When it comes to health, time is of the essence. Act quickly to control high cholesterol, otherwise it could be fatal!

Cholesterol-lowering foods

You can improve your cholesterol levels by eating certain foods. You may not need to take medication to change your levels. Medication and dietary adjustments are sometimes required.

To begin, avoid eating processed foods that include trans fats and saturated fats. These have the tendency to elevate your overall cholesterol levels.

You should eat the following foods to lower your LDL levels specifically:

  • Leafy greens, yellow, orange, and red tomatoes, strawberries, plums, and berries are all examples of fruits and vegetables. The more vibrant the produce, the more cholesterol-blocking chemicals your body will receive.
  • Oatmeal, kidney beans, Brussels sprouts, apples, and pears are high in fibre, which prevents your body from absorbing additional cholesterol.
  • Tuna, salmon, trout, mackerel, and herring are omega-3 fatty acid-rich fish.
  • Whey protein, such as the powdered varieties that can be used in smoothies.
  • Seeds, nuts, avocados, and soybeans are all examples of plant-based foods.