How To Lower Cholesterol – Do you want to lower your cholesterol? For a healthy heart, you need to maintain healthy cholesterol levels. High cholesterol can cause stroke, heart attack and other heart diseases. According to the NIH, age is one of the major risk factors for increased blood cholesterol levels . For this reason, it becomes important for both women and men to closely monitor their cholesterol levels starting from the age of 20 (2).
However, you may be wondering what the good cholesterol that experts often talk about is. It is important to know that your body contains both good and bad cholesterol. Cholesterol is important for your body to synthesize certain hormones and produce vitamin D. Good cholesterol, or HDL, protects your heart by removing bad cholesterol, or LDL, from the blood. This prevents LDL from accumulating in the arteries, thus preventing coronary diseases.
How To Lower Cholesterol
Regular examination, active lifestyle and healthy diet are some of the main factors that keep cholesterol levels under control.
Cholesterol Lowering Foods: The Power Is On Your Plate
Limit both total and saturated fat intake. Less than 7% of your daily calories should come from saturated fats, and no more than 25 to 35% of your calories should come from dietary fats. Saturated fats are considered bad fats because they raise LDL (bad cholesterol) levels more than other dietary components. This includes some meats, dairy products, baked goods, chocolate, fried foods and processed foods.
Another unhealthy fat is trans fat, which can lower HDL (good cholesterol) and increase LDL. Most trans fats are found in foods prepared with hydrogenated oils and fats, such as margarine, crackers, and french fries. Instead, try healthy fats like lean meats and nuts, and unsaturated oils like canola, olive and safflower instead of these toxic oils.
Eating lots of fruits and vegetables can increase your intake of important cholesterol-lowering substances. These elements, commonly known as plant stanols or sterols, function similarly to soluble fibers.
Although they help increase your HDL levels, these acids do not lower your LDL levels. They can help reduce the risk of heart attack and protect your heart against swelling and blood clots. Fish such as salmon, tuna (fresh or canned), and mackerel are excellent sources of omega-3 fatty acids. Try to consume this fish twice a week.
How To Lower Your Cholesterol Naturally
You should try to keep your daily sodium intake to no more than 2,300 milligrams (or 1 teaspoon). This includes any salt you consume, whether added during preparation, consumed at the table, or already present in foods.
Although limiting salt may not lower cholesterol, it may reduce the risk of heart disease by helping lower blood pressure. So, at the table or in the kitchen, choose low-salt and “no salt added” foods and condiments to reduce sodium intake.
Weight gain may occur due to the extra calories alcohol contains. High LDL and low HDL can be a result of being overweight. Alcohol addiction can increase blood pressure and lipid levels, increasing the risk of heart disease. A drink is considered a glass of wine, beer, or a small amount of spirits, and the following is recommended:
It is important to monitor your cholesterol levels regularly. Cholesterol levels are measured in mg/dL units . A normal cholesterol level for an individual should be below 200 mg/dL. To keep your heart healthy, make sure your good cholesterol level, or HDL cholesterol level, exceeds 60 mg/dL. An important point to note here is that your bad cholesterol, or LDL, level should remain below 100 mg/dL. An abnormal increase in this value can cause cholesterol plaques to form in your arteries, which can damage your heart. Take a blood test called a lipoprotein profile to find out your cholesterol level. This test will evaluate your total cholesterol levels along with HDL, LDL, and triglycerides.
How To Reduce Cholesterol Without Medication
Regular exercise is good for your heart and can protect you from heart diseases by increasing blood circulation. This increases oxygen levels and keeps cholesterol levels under control. Maintaining an active lifestyle can also lower triglyceride levels and blood pressure. Go for a 30-minute walk a day to increase HDL in your blood and lower LDL cholesterol levels.
Learn to distinguish between unhealthy and healthy fats to keep your cholesterol levels at bay. Choose foods containing healthy unsaturated fats and limit your intake of foods high in unhealthy saturated fats to improve your cholesterol. Healthy fats reduce the risk of heart disease and stroke and include nuts, seeds, fish and oils such as sunflower, canola or olive. That’s why it’s so important to check nutritional values on food labels and choose heart-healthy options.
Fill your plate with vegetables and fruits because they are rich in vitamins and minerals. They are also good sources of fiber, which can keep you full for longer and help you control your body weight. Including them in meals may improve HDL levels. If you want to lower your LDL, don’t forget legumes. Beans are an excellent source of soluble fiber, which lowers bad cholesterol levels. Adequate amounts of legumes, fruits and vegetables are necessary to maintain a healthy heart.
Stress is one of the most important risk factors for heart disease. If you worry or stress too much, your LDL, or bad cholesterol, level may increase. This can affect your blood pressure and lead to coronary artery disease. To control this, start by identifying your stress triggers and try to reduce them. Follow tried-and-true techniques like yoga, deep breathing exercises and meditation to keep your stress levels to a minimum.
Effortless Ways To Lower Cholesterol, Say Dietitians — Eat This Not That
Managing your weight is a vital step in maintaining healthy cholesterol levels in your body. Therefore, it is important to limit your meal portions to keep your weight under control. To keep your weight under control, try to minimize your carbohydrate intake and increase protein and fiber in your diet. Eating 6 small meals instead of 3 large meals and drinking enough fluids are other ways to manage your weight.
Making positive changes by adopting a healthier lifestyle can help lower cholesterol levels. If your total cholesterol level exceeds 240 mg/dl, you are at risk of heart disease. So make sure you check your levels regularly and consult your doctor for proper advice. Schedule blood tests in minutes at Bajaj Finserv Health and have a teleconsultation with a GP or endocrinologist to ensure you’re on the right track.
Please note that this article is for informational purposes only and Bajaj Finserv Health Limited (“BFHL”) cannot be held responsible for the opinions/advice/information expressed/provided by the author/reviewer/author. This article should not be used as a substitute for any medical advice, diagnosis, or treatment. Always consult a trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified medical doctor and BFHL is not liable for any harm resulting from any information or services provided by any third party.
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Lifestyle Changes To Lower Cholesterol
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Changing the foods you eat can lower your cholesterol and improve the fat armada circulating in your bloodstream. Including foods that lower LDL, the harmful cholesterol-carrying particle that contributes to clogging atherosclerosis, is the best way to achieve a low-cholesterol diet.
Different foods lower cholesterol in different ways. Some provide soluble fiber, which binds cholesterol and its precursors in the digestive tract and pulls them out of the body before they reach the circulation. Some give you polyunsaturated fats, which directly lower LDL. Some contain plant sterols and stanols, which prevent the body from absorbing cholesterol.
How To Reduce Cholesterol In 30 Days
1. Oats. An easy first step to lowering your cholesterol is to eat a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. gives you