How to improve cholesterol levels? As cholesterol level is directly associated with our heart it becomes an essential topic for everyone above 40 or maybe younger than this. Worldwide several people are suffering from cardiovascular problems because of the unbalanced cholesterol levels in their bodies.
A normal range of cholesterol should be less than 200mg/dl for an adult. The range between 200-239mg/dl is considered as a borderline level and above this range is considered high.
Our liver forms all the cholesterol we need but we get some amount through our diet too. Foods like meat, eggs, and other dairy products contain a high level of cholesterol.
Why do we need cholesterol?
Cholesterol is a waxy fat that helps in our metabolism and the formation of various essential hormones like estrogen, testosterone, and other adrenal hormones such as adrenocorticotrophic hormones and the formation of vitamin D.
Cholesterols are basically of two types:-
1. LDL (low-density lipoprotein)
It is also known as “bad cholesterol” as it delivers cholesterol to all our tissues and cells through our liver. It is the combined form of lipid with fats.
A range up to 50-100mg/dl is considered as the optimal level for LDL.
Sources of LDL:-
- Dairy products like meat, milk. …
- Fatty meats. …
- Deep-fried foods. …
- Fast foods like pizzas and hamburgers. …
2. HDL (high-density lipoprotein)
It is also known as “good cholesterol” as it removes the LDL cholesterol from our blood by taking it back to the liver and then the liver eject it out of our body. To improve cholesterol levels we need to consume more HDL than LDL.
A good level of HDL reduces the risk of heart diseases like heart attack and stroke.
Sources of HDL:-
- Fibre-rich fruits e.g melon, oranges and berires. …
- Olive-oil. ..
- Wholegrain oats and bread. …
- Beans and pulses. …
- Vegetables like broccoli, carrots, and baked potatoes. …
There is a variety of medication to lower the cholesterol level in the body such as atorvastatin, simvastatin, rosuvastatin. These drugs help in decreasing the levels of LDL and triglycerides and also slightly improves the level of HDL.
Depending on medication is not always a good choice when you can change your lifestyle a little bit to improve it naturally.
How to lower cholesterol naturally without medication?
1. Avoid saturated and trans fat
saturated fats are found in meat and all dairy products and make your cholesterol level up than necessary. Avoiding saturated fats will help in lowering LDL(low-density lipoprotein).
Trans fats on the other hand are generally labeled as “partially hydrogenated” on cookies and cakes. The use of partially hydrogenated vegetable oil has banned by the FDA (Food and drug administration) in January 2021.
2. Consume soluble fiber
consumption of more fiber riched foods helps in increasing the absorption of cholesterol in the bloodstream.
some common examples of soluble fiber-rich foods are apples, peas, potatoes, strawberries.
3. Maintain a healthy weight:-
obesity is the curse for high cholesterol levels and diabetes problems. If the person is overweight then the chances of acquiring high cholesterol become higher. But, if proper care is taken on the weight then it can be prevented up to an extent further in life.
Regular exercise for 30 minutes will improve the level of good cholesterol (HDL) and helps to improve cholesterol levels in the body.
4. Avoid smoking
smoking increases your blood pressure and chances of cardiovascular problems. Hence by quitting smoking will help in raising your HDL and preventing you from any major heart-related problems. Apart from this your lung and blood circulation also starts to improve.
5. Try omega-3 fatty acid supplements
start consuming omega-3 fatty acid in your diet or through supplements. It is found in some plant oils like soybean oils, flaxseed oil, and fish, and seafood.
This is an example that how to lower cholesterol with diet, and balancing a good cholesterol level.
Diet plays a very important role in maintaining a good level of cholesterol and as soon we weed out the bad cholesterol the healthier we will be. Now, just revise a bit of food to avoid.
What are the worst foods for high cholesterol levels?
1. Sugary foods
sugary foods contain a high level of cholesterols and can be deleterious to your health. These foods lack the essential nutrients our body needs. There is proven research that high sugar intake is directly associated with obesity, cardiovascular disease, and diabetes.
2. Fast food
Intake of fast food like pizzas, burgers, and sausages hot dogs, and all takeaway foods should be consumed in a moderate quantity or should be homemade. Reducing the consumption of fast food will lower the risk of a high level of LDL.
3. Fried and processed foods
Deep-fried foods contain a high amount of trans fat and calories. The high loading of trans fat can cause obesity and heart-related problems. Processed foods like sausages and hot dogs also serve harm to our health.
so, how quickly can you reduce your cholesterol level? Well, this isn’t an easy procedure to get rid of. But yes with enough effort, self-control on your diet will turn down the high level of cholesterol. For that purpose, you need to give yourself at least 30 days to see the results gradually.
Any habit formation takes at least 21 days to become consistent with the plan.
How to reduce cholesterol in 30 days?
1. Make a routine
organize your day with a good diet that includes the necessary components for the improvement of cholesterol levels. Physical activities:- exercise on daily basis for at least 30 minutes or either you can take a long walk every morning. Use stairs more than lift.
2. Self-control on eating
Don’t make things worse by ruining your routine. And a big thing is how to control when someone offers you fast food? Hence, please start affirming to your mind that you are not getting to eat anything which will affect your body.
Summing up all it’s concluded that cholesterols aren’t bad for us. Important thing is to know the things to consume and what to avoid. By maintaining a good lifestyle you can overcome high cholesterol easily.