How to lower Cholesterol level?
What is cholesterol?
Cholesterol is a kind of waxy substance that circulates throughout your blood. Your body manufactures it to create hormones, vitamin D, and your cells. So, cholesterol is considered essential for the growth of your body.
Cholesterol actually has two parts – one part is lipid, and the other part is protein. When you put them together you get what’s called a lipoprotein. There are two main forms of cholesterol: LDL or low-density lipoprotein, and HDL or high-density lipoprotein.
The HDL particle is much more-denser than the other types, and is there called a high-density lipoprotein. The LDL’s are generally considered the “Bad” guys of the cholesterol family. This is because they can reach extremely high levels in your arteries, causing them to harden and restricting the blood flow to your heart or brain. This can lead to heart disease or even a stroke.
The HDL’s are generally considered the “Good” guys of the cholesterol family. This is because they have a special mission. And that’s to search through your body and try to remove all the bad guys that you put there because you didn’t eat properly.
You see your body can easily produce all the cholesterol that it needs. Therefore, any cholesterol taken in by your food and diet is considered extra. If extra cholesterol is consumed than your liver will do the math and decrease its own production levels of cholesterol. This regulates the total amount of cholesterol in your blood.
There can be a problem though: What happens, if your liver can’t compensate because you ate too much junk food? Then, there is a greater chance that the bad LDL’s will directly enter the cells in your artery walls.
In the past, many people focused on a fat having a diet low in fat, but now things have changed.
Notice what The Harvard T.H. Chan school for public health recommends, it says: Rather than adopting a low-fat diet, it’s more important to focus on eating beneficial “good” fats and avoiding harmful “bad” fats. Fat is an important part of a healthy diet. Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans-fat.
- Eat heart-healthy foods
Some changes in your diet can reduce cholesterol levels and improve your health.
Please remember, that cholesterol only comes from animal foods, so the more fruits, nuts and vegetables you eat the lower your cholesterol will be.
- Reduce saturated fats
Saturated fats are found in red meat (beef, lamb, pork), whole-fat dairy products (milk, cream, cheese, butter), and in tropical oils (coconut oil, palm oil, cocoa butter) they raise your total cholesterol level. By lowering your consumption of saturated fats, you will reduce the low-density lipoprotein (LDL) cholesterol that is in your blood.
- Eliminate Trans fats
Trans fats are mostly found in baked goods such as cakes, cookies, and pies and fried foods including French-fries, doughnuts, and fried chicken. Fried foods can also increase your overall cholesterol level. The U.S. Food and drug administration has even banned the use of trans fats and partially hydrogenated oil.
- Eat foods enriched with Omega-3 fatty acids
Omega -3 fatty acids have a good effect on cholesterol levels by raising the good and lowering the bad. They are also good for the heart and reduce blood pressure. Foods with omega 3 fatty acids include seafood, plant oils, and nuts and seeds.
- Increase Soluble fiber
Soluble fibers are abundantly found in foods such as oatmeal, kidney beans, sprouts, apples, and pears. Soluble fiber can block the absorption of fat and cholesterol in your bloodstream.
- Add whey protein
Whey protein is found in dairy products which have many health benefits. Whey protein that is given as supplements will lower your cholesterol levels and blood pressure as well.
- Increase your physical activity
Physical activity can improve your cholesterol levels by increasing high-density lipoprotein (HDL) which is good for your health. Physical activity can also help you to lose weight.
- Quit Smoking
If you quit smoking you will see improvements in your HDL cholesterol levels. Also, there will be a noticed improvement in your blood circulation and lung functions. If you quit smoking this will also decrease your risk of getting heart disease.
- Lose Weight
If your weight is too high then you will have a greater risk of heart disease. This is also associated with high cholesterol levels. So, try to lose some weight.
- Avoid drinking too much alcohol
Drinking too much alcohol can raise your triglyceride and cholesterol levels. Higher triglyceride levels can also cause fatty liver disease which can cause your liver to work improperly. As a result, your liver will not be able to break down cholesterol as well as it should and their levels will rise.
The good news is that moderate consumption of alcohol can actually raise the good HDL levels. So, don’t worry about having a drink or two. It’s good for you.
If healthy lifestyle changes are not enough to control your cholesterol levels then you may need to consult your doctor.