High levels of cholesterol in the body can give rise to scores of health-related issues particularly related to the heart. Therefore, for the normal and proper functioning of the system, cholesterol levels should be maintained.
Cholesterol is produced by the liver in a very optimum amount to provide support and lubrication to cell walls and for the production of some hormones in the body. But excessive production of it can cause several grave issues.
Just like fat, cholesterol also does not get dissolved in water and gets transported to the system via lipoproteins. These lipoproteins show different sorts of effects on health depending upon their density.
Chronic problems such as heart attacks, strokes, and blocked arteries happen due to a high volume of low-density lipoproteins in the body. Whereas, the high-density lipoprotein helps keep cholesterol away from the blood vessels and thus prevent from such diseases.
Therefore, it becomes almost necessary to take care of cholesterol levels in the body to keep such problems at bay. Those dealing with high cholesterol can consider various ways and foods that help to lower the cholesterol levels to keep away from many life hazardous diseases.
Through this article, we will introduce you to some of the best and natural ways to lower your cholesterol levels. So stay tuned with us!
More Of Polyunsaturated Fats
Polyunsaturated fats work to lower the bad cholesterol levels in the body while preventing the risk of heart-related issues. As per one of the studies, the consumption of polyunsaturated fats can lower the risk of cholesterol by 20% while also reducing the risk of diabetes type 2.
Omega 3 fatty acids supply a good source of polyunsaturated acids, seafood, and fish supplements contain omega 3 fatty acids in high volume, while other sources include tree nuts( not peanuts) and seeds.
Monounsaturated fats consist of just one double bond which makes them a healthy choice when it comes to cholesterol. According to one study, it was concluded a diet high in monounsaturated fats can lower the levels of bad cholesterol while also protecting the high levels of healthy/good cholesterol by reducing harmful oxidation.
So, involve more of those foods which are high in monounsaturated fats like canola oil, olives/olive oil, nuts such as cashews, almonds and hazelnuts and avocados.
Include Soluble Fibres
Soluble fibres are plant compounds that get digested by the good bacteria or probiotics present in our intestines as these fibres are needed for their good and nutrition.
Many studies have shown that taking soluble fibre supplements and foods can help in the reduction of bad cholesterol in the body while increasing the benefits which are provided by cholesterol i.e. when it is controlled in the body.
The best ways to include soluble fibres in the body is via peas, lentils, oats, beans, fruits and whole grains. Additionally, fibre-based supplements like psyllium are also good and safe to use.
Plant Stanols And Sterols
Plant stanols and sterols are the cholesterol found in plants that is similar to what is found in humans. These plant-based cholesterol are found in certain kinds of oils, vegetable oils and butter substitutes.
According to one of the researches, those who took yogurt and a gram of stanols were seen with reduced levels of cholesterol as compared to the effects of placebo.
However, it cannot be concluded that these supplements can keep heart-related issues caused due to high levels of cholesterol away.
Cut Off Smoking
Smoking is anyway harmful and life-threatening, smoking elevates the risk of many heart-related issues one of which is by modifying the way the body caters cholesterol.
The immune cells of the smoker cannot regulate cholesterol from blood vessel walls to the blood for its further transportation to the liver which contributes towards clogged/blocked arteries in those who smoke.
This damage is primarily caused due to the tar accumulated due to tobacco. Smoking increases overall cholesterol levels but, giving up on it can override these harmful effects.
Lower Down Alcohol Consumption
Were you aware that if you consume alcohol in limited amounts, it can help increase HDL in the body while reducing the risk of diseases related to the heart? This happens due to the presence of ethanol in alcohol.
Consuming alcohol in limits can help in reversing cholesterol transport, which means that the cholesterol is brought back to the liver from blood and walls of vessels, which reduces the risk of clogged arteries.
However, too much alcohol can rather harm the liver and increase the risk of grave diseases like heart attacks and strokes.
Regular exercise regimen works greatly to keep an array of health-related issues away while maintaining overall health and fitness. A mix of aerobic and resistance training can be extremely helpful in lowering cholesterol levels in the body.
According to a couple of the studies, it was observed that maintaining an exercise schedule of five days per week with the coupling of both aerobic and resistance based training can improve the cholesterol and reduce the risk of diseases related to it.
The longer the work out duration, the better the impact. On an average 30 minutes if workout can do wonders and make changes.
We know that most of our body functioning depends on the kind of diet we eat. Certain kinds of foods help in dealing with various types of chronic and life-taking disease.
High levels of cholesterol can be significantly reduced by consuming certain sorts of foods which provide good amounts of vitamins, protein, antioxidants and minerals, etc. foods like legumes, veggies, fruits, whole grains, soy, tea and garlic, etc helps in lowering your cholesterol levels impeccably.
The way cholesterol is produced and absorbed by the body depends a lot on the diet intake. Based on a two-year-long study, it was noted that the absorption of cholesterol increases after following a weight loss/control diet while it also prevents new cholesterol from being produced and therefore the chances of heart-related diseases also gets low down.
Additionally, in another similar study, it was found that a weight loss diet can reduce the bad cholesterol in the body and therefore help protect the heart from several diseases.
Supplements like Psyllium can help in lowering the high cholesterol levels by reducing the overall cholesterol in the body, as per a study having a 5gm of this supplement two times a day can reduce cholesterol up to 10%.
High levels of cholesterol can lead to several fatal diseases such as heart attack, high blood pressure and heart strokes etc. that is why it becomes imperative to maintain the optimum amounts of cholesterol in the body to keep away from all such diseases.
There is much that we can do to prevent high cholesterol levels such as proper diet, exercising, stop smoking and drinking etc. Such small and significant lifestyle changes can do a lot and help in lowering cholesterol levels.
If you are struggling with this concern or know someone who is, then following these simple and easy ways as presented in this article can save you and your loved ones from the risks and worst of this harmful disease!