High cholesterol is considered a significant health concern. But the fact is that cholesterol is surrounded by several falsehoods. The next paragraphs will explain ways to lower cholesterol levels.
If you have been advised that you have high cholesterol, now is the time to act in order to lower it. A high cholesterol level increases your risk of heart attack, stroke, and other life-threatening cardiovascular conditions.
First, recognize that there are two forms of cholesterol: LDL and HDL. “Bad” cholesterol is LDL, whereas “good” cholesterol is HDL. If your HDL level is greater than your LDL level, your diet is healthy and beneficial. Conversely, if your LDL level is greater than your HDL level, then your diet is harmful.
There are many ways to lower your high cholesterol, but following these seven simple steps is a good place to begin.
What exactly is cholesterol?
Cholesterol is a fatty chemical required for optimal bodily function. It is found in all body cells but is especially abundant in the liver, muscle, and brain cells.
Cholesterol is important because it helps make cell membranes and hormones, moves vitamins from your intestines to the rest of your body, and helps you digest food. Additionally, it contains immunological properties that prevent bacterial and viral infections.
However, excessive cholesterol might be dangerous. If your body has a high level of bad cholesterol or a low level of good cholesterol, heart disease and stroke might result. A nutritious diet and regular exercise might help you maintain good cholesterol levels.
You may lower your high cholesterol by following these seven actions.
1# Follow a Mediterranean Diet
There are various dietary rules you may follow to reduce your cholesterol levels (for example, check out our 7 Simple Steps to Lower Your Cholesterol), but if you’re searching for the simplest method to achieve it, the Mediterranean diet is unbeatable. This diet encompasses many of the basic dietary recommendations that you may find.
In addition, Mediterranean diet dishes are simple and may use food from your garden. Utilize some of the surplus products remaining on the vine by taking advantage of the longer summer season.
2# Physical activity and exercise can lower cholesterol.
Moderate physical exercise is essential for lowering cholesterol levels. Triglycerides, a kind of fat that leads to elevated cholesterol levels, are released by the body during exercise. In addition to lowering cholesterol, exercise provides a number of other health advantages, including enhancing heart health, assisting with blood sugar management, and decreasing stress.
How much physical activity is required to reduce cholesterol levels? It is recommended by the American Heart Association that adults engage in 30 minutes of moderate-intensity exercise five days a week.
Increasing your physical activity can do wonders for your cholesterol levels. If you haven’t been extremely active in the past, it’s a good idea to consult with your cardiologist before starting an exercise regimen. Even better, you may participate in “Walk with a Doc” as a healthy social activity.
You should try to work up to 30 minutes of exercise five days a week, or 20 minutes of vigorous exercise three days a week.
3# Supplement Fiber
When you adopt a Mediterranean diet, you will likely increase your fiber intake. However, it may still not be sufficient. It is important because it prevents fat and cholesterol from entering circulation. Moreover, it may stimulate the liver to remove cholesterol from the blood.
Psyllium husk is an excellent option as a fiber supplement. It is often found in Metamucil and comparable fiber supplements.
4# Be active to burn fat and build muscle.
Physical activity is essential for lowering cholesterol. Exercising not only aids in weight loss but also aids in muscle growth. When you have more muscle, your body demands more energy, which aids in lowering your cholesterol levels. Moreover, exercise is beneficial to your general health and well-being. Then why are you still waiting? Get going!
5# Reduce Weight
Foods that help lower cholesterol: We know that losing weight is not always as simple as some claim. However, it is crucial for your high cholesterol. Being overweight raises your cholesterol levels, so losing weight may help you lower them.
And if you’re already adopting a Mediterranean diet and increasing your physical activity, it’s not that difficult to lose a substantial amount of weight. Just keep eating in normal quantities and performing your daily activities, you should lose weight unless you have other health issues that you should discuss with your doctor.
6# Drink Green Tea to Balance Cholesterol Levels
Most people know that cholesterol can be bad for their health, but they might not know that there are ways to lower cholesterol levels in a short amount of time. One of the easiest things you can do is drink green tea regularly.
Green tea stimulates metabolism and helps manage cholesterol levels. In addition, it is an excellent source of antioxidants, which help prevent cell damage. Every day for thirty days, brew a cup of green tea and consume it to observe a significant change in your cholesterol levels.
7# Consume Alcohol Moderately
Moderate alcohol use has been demonstrated to raise good cholesterol levels, which in turn may lower bad cholesterol levels.
The impacts aren’t enough to get individuals to start drinking, but it does suggest that you shouldn’t eliminate all alcohol from your diet only to save calories.
What effect does cholesterol have on the blood vessels?
Cholesterol is a form of blood-borne lipid or fat. It may accumulate on the walls of your blood vessels, narrowing them and limiting the quantity of blood that can flow through them. This may raise your risk for cardiovascular disease, stroke, and other health issues. Fortunately, you may take steps to lower your cholesterol levels, including modifying your diet.
Why is it important to keep your cholesterol levels low?
High cholesterol is one of the key risk factors for cardiovascular disease. It is also a prominent cause of premature mortality in the United States, claiming the lives of over 120,000 individuals annually. Before continuing, you should get your cholesterol levels evaluated by a physician since other health conditions might cause high cholesterol.
The Advantages of Reducing Cholesterol
You might reduce your risk of heart disease, heart attack, and stroke by reducing your cholesterol levels. Additionally, reducing your cholesterol may enhance your general health and minimize your chance of contracting other chronic conditions.
Discover Your Cholesterol Levels
You cannot act to lower your cholesterol levels before determining your levels. Your physician will evaluate your cholesterol levels and provide a report. The values will be on a scale of total cholesterol, HDL cholesterol, LDL cholesterol, and triglycerides. Total cholesterol measures all your blood cholesterol.
HDL cholesterol is considered “good” since it aids in cholesterol removal from the arteries. LDL cholesterol is “bad” cholesterol because it may contribute to a buildup of plaque in the arteries, which can result in heart disease. Triglycerides are blood fats, and elevated amounts may potentially cause heart disease. Once you are aware of your levels, you may begin lowering them.
Cholesterol is a waxy, fat-like molecule that is present in all physiological tissues. High Cholesterol aids in the production of cell membranes and various hormones throughout the body. However, excessive cholesterol may lead to fatty deposits inside the arteries, a condition known as atherosclerosis, which raises the risk of coronary heart disease and strokes.
Dietary cholesterol reduction involves lowering harmful saturated fats and trans fats, which increase LDL (low-density lipoprotein) levels (commonly known as “bad cholesterol”) while boosting HDL (high-density lipoprotein) levels (also known as “good cholesterol”). This post on Simple Steps to Lower Cholesterol is intended to be helpful.