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How to lower cholesterol?
14 Oct 2021
How to lower cholesterol? image

Cholesterol is not a rare term to us. Sometimes you, your friends, or someone in your family may be possessing from cholesterol. There is confusion in finding the best possible methods to lower cholesterol.

You may be puzzled by many diet plans, supplements, and home remedies which is best suited for lowering cholesterol. Well, this article is for you. And so here we are going to cover the best possible methods to lower cholesterol.

What is cholesterol in simple terms?

Let us start from scratch. In simple words, cholesterol is generally a waxy substance present in the body. It is necessary for building cells in our body. But a high level of cholesterol can result in serious health conditions such as heart failure.

With high cholesterol levels, fatty deposits accumulate in your arteries and this makes the blood flow difficult. Sometimes these deposits break suddenly causing clots leading to heart attacks. So it is very important to maintain a normal level of cholesterol to live a healthy and happy life. 

Now let us see some of the ways by which we can reduce cholesterol levels.

1. Exercise

Exercise is the ‘mantra’ to reduce cholesterol levels as well as to maintain good heart health. Daily exercise can improve cholesterol levels. Studies show that daily exercise can help in boosting HDL or High-Density Lipoprotein cholesterol.

HDL cholesterol is good for our body. But if you are having a busy schedule, move 30 minutes for exercising. And sometimes doing exercise in short intervals multiple times a day can also help to reduce body weight.

So you can start with simple physical activities such as:

  • Brisk walking
  • Jogging
  • Skipping rope
  • Riding bicycle for few minutes
  • Playing your favorite outdoor game

It is always important to stay motivated to do physical activities. And for this, you can do physical activities with your friends or join a physical health club.

2. Say no to tobacco

Tobacco usage is highly toxic because it can cause high cholesterol, cancer, heart attacks, and other diseases that can be even fatal. So quit smoking if you wish to control cholesterol levels in your body.

As we already discussed, HDL cholesterol or High-Density Lipoprotein cholesterol is good for the body. It is proved that quitting smoking can increase the levels of this ‘good cholesterol’ needed for our body.

Believe it or not, quitting smoking will even have sudden health benefits such as:

  • Within a half-hour of quitting smoking, your heart rate and blood pressure will be free from tobacco-induced projection.
  • After just three months of quitting smoking, your lung functions and blood flow rate will start to recover.
  • In a year, you will only have half the risk of having a heart attack as compared to a chain smoker.

So there is nothing to think twice about. Quit smoking now and tell your near ones who are into smoking about its harmful effects. For some people saying no to tobacco can be hard because of addiction. So in such cases seek medical help.

3. Drink less and think more

Moderate drinking habits can be more beneficial in increasing HDL cholesterol levels. But it is not strong enough when comparing to a teetotaler. If it is hard for you to stop drinking, then drink moderately. 

For knowing more about the quantity of alcohol you should intake, seek help from a health expert. Too much alcohol consumption can also cause dangerous health issues such as high blood pressure and stroke.

So as always your health should be your number one priority because no addiction is important than physical health. So keep that in mind.

4. Consume heart-healthy diet

You need not have to adopt a new diet plan to stay away from dangerous cholesterol levels. Making even small changes in the diet plan will be beneficial in maintaining a healthy cholesterol level.

So there can be two questions popping in your head right now. What all should I avoid? What should I include?

If you want to maintain a healthy cholesterol level, you should avoid

1. Saturated fats

Saturated fats are associated with high cholesterol levels. They are usually found in food products such as dairy products and red meat. So if you wish to maintain normal cholesterol levels try avoiding them from your diet.

2. Trans fat

The other important thing you should avoid is trans fat. Cookies and cakes are the two major food products that contain trans fat.

Now let us talk about the contents you should add to your diet to maintain healthy cholesterol levels.

3. Omega-3 fatty acids

Foods that are rich in Omega-3 fatty acids should be added to your diet and they are very helpful in maintaining good heart health. They also reduce blood pressure levels in the body. 

Some of the food items that are rich in Omega-3 fatty acids include salmons, mackerel, walnut, and flaxseeds.

4. Whey protein

Adding whey protein to your dietary plans can lower LDL cholesterol, total cholesterol, and blood pressure. Whey protein is usually found in foods such as eggs and milk.

5. Soluble fiber

They are very essential for reducing the absorption of cholesterol in our bloodstream. Soluble fiber is mainly found in food products such as apples, pears, oatmeal, and kidney beans.
Sometimes these tips alone will not be effective for some people. In such cases, High-Density you should consult an endocrinologist High-Density. Do not normalize cholesterol and follow ways to prevent it. Because prevention is way better than cure.

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