How to reduce your body cholesterols
26-Nov-2020 - 2 min read
Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%?
Cholesterol is a waxy, fat-like substance that the liver produces. It supports many essential bodily functions, but high levels can lead to health issues. Your body needs cholesterol but as you've probably heard not all cholesterols are good. LDL or “bad cholesterol” – can make plaque in your arteries, putting you at risk for heart disease, vascular issues and more. On the other hand, HDL or “good cholesterol” – actually helps remove that bad cholesterol from your bloodstream. In a nutshell, If you have high cholesterol levels, it usually means you have too much LDL and not enough HDL.
The good news is that many people do not need to rely on prescription drugs – and their possible side effects – to reduce their cholesterol. The right healthy lifestyle, in and of itself, can produce dramatic reductions in cholesterol. Below are five natural ways to reduce your level of cholesterol ;
Eat heart-healthy foods : Foods that are naturally rich in soluble fiber have proven particularly good at lowering cholesterol. Your diet should include a mix of sources of fibre, which include: Oats, oat bran, barley, peas, yams, sweet potatoes and other potatoes, as well as legumes or beans. Vegetables rich in soluble fiber include carrots, Brussels sprouts, beets, okra, and eggplant. Good fruit sources are berries, passion fruit, oranges, pears etc
Also, add whey protein as studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.
Avoid Frying : Reducing the total amount of fat in your diet can help to reduce your risk of heart disease. Reducing frying food is always a good idea no matter if you are struggling with high cholesterol levels or not. Instead of frying, consider; grilling, steaming, boiling and microwaving .
Lose excess weight : Excess weight is linked not just to heart disease but to a staggering list of other woes, including Type 2 diabetes, hypertension, gout, dementia, and many cancers. Losing excess weight is highly beneficial for improving your cholesterol profile as being overweight adversely affects blood cholesterol levels.
Regular Exercise : Exercise is highly effective in losing cholesterols. No matter what kind of exercise you choose – it can be a jog through the park, a quick swim or going for a hike – they will all benefit your health and help to lower LDL cholesterol. In addition, the lowered blood pressure and enhanced heart muscle strength that result from exercise will improve blood vessel condition and help you stay in shape.
People with cardiovascular disease or other heart problems should consult a doctor before participating in intense physical activities.
Quit Smoking : In a large study of several thousand adults in Pacific Asia, smoking was associated with decreased HDL levels and increased total cholesterol. Smoking increases the risk of heart disease in several ways. One of these is by changing how the body handles cholesterol. Giving up smoking can reverse these harmful effects.
Kindly note that sometimes, lifestyle changes aren't enough. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes.
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