HOW TO REDUCE CHOLESTEROL

 

how to reduce cholesterol

 

You run a greater risk of developing heart disease if your cholesterol is high. The positive news is that you can manage the risk. Your “good” HDL  cholesterol can increase while your “bad” LDL cholesterol can be decreased. Simply make a few small adjustments.  To get your LDL back on track, you might need to take medication. But your routines do contribute. You might be able to reduce the dosage of your medication and the likelihood of side effects by
making a few straightforward adjustments.

Everything begins to change when you embrace new lifestyle habits, and the improvements\ you notice after six weeks frequently last for three months. Use these recommendations to lower your LDL and enhance your health.

 

FOCUS ON YOUR FAMILY HISTORY:

You may be more susceptible to heart disease or high cholesterol if these conditions occur in your family. Find out if anyone in your family has a past of having high cholesterol by speaking with them. Additionally, determine whether any of the following diseases run in your family:

  •  Diabetes
  • Obesity
  •  Atherosclerosis
  •  metabolic syndrome

Consult your doctor about your cholesterol levels and the best lifestyle strategy for you if any of these conditions run in your family

 

TO LOSE YOUR EXTRA WEIGHT:

Obesity or being overweight can make you more likely to acquire high cholesterol. Around 10 milligrams of cholesterol are produced each day for every 10 pounds of extra fat. The good news is that if you are overweight, losing weight can lower your cholesterol readings.

According to research, individuals who lost between 5 and 10% of their body weight had substantially lower levels of triglycerides, total cholesterol, and LDL cholesterol. Cholesterol and triglyceride levels were substantially reduced in those who lost more weight—more than 10% of their starting weight.

 

EXERCISE:

The heart benefits from exercise. In addition to enhancing physical health and assisting in the fight against obesity, it also lowers harmful LDL and raises helpful HDL.

According to the AHA, 150 minutes per week of moderate aerobic activity is sufficient to lower cholesterol. The heart rate during aerobic exercise should ideally increase to about 75% of its limit. 50% of one’s maximum effort should be used for resistance training.

Exercise that raises the heart rate to 85% of the maximum boosts HDL while lowering LDL. The greater the impacts, the longer the period.

 

reduce bad cholesterol

 

STOP SMOKING:

Smokers’ immune systems are unable to transfer cholesterol from vessel walls back to the blood for the liver. Rather than nicotine, cigarette tar is responsible for
this harm.

A toxic a chemical found in cigarettes called acrolein can enter circulation through the lungs. According to researchers, it affects how HDL in the body moves cholesterol and raises LDL levels as a result, potentially increasing the risk of heart disease.

If at all feasible, quitting smoking can help counter these negative effects.

 

EAT HEALTHY FOODS:

Having a healthy diet is essential for maintaining good cholesterol levels. Many people think that diets are all about cutting out bad foods, but they don’t realize how important it is to include certain nutritious and balanced items in their eating plan too. Eating plenty of vegetables, reducing sugar intake, avoid processed food, and adding healthy fats such as avocado or nuts into your meals
can help lower LDL (bad) cholesterol while increasing HDL (good) cholesterol
levels.

EAT FRUITS:

Several fruits are excellent for balancing the high cholesterol levels in the body, and many fruits can help control levels of bad cholesterol in the body because they are high in dietary fiber. Fruits rich in soluble fiber shield the body from cardiac conditions like heart attacks, artery blockages, strokes, and other heart issues.

Six main fruits are recommended by the nutritionist to control cholesterol levels.

 

Fruits which reduce cholesterol

 

1 Apple:

 When it comes to lowering cholesterol, apples are regarded as one of the finest fruits. Apples are full of soluble fiber, which protects the wellness of our hearts.
Also present in apples are polyphenols, which can reduce cholesterol levels.

2 Banana:

Bananas’ potassium and fiber content can lower blood pressure and triglyceride levels. The soluble fiber found in bananas is particularly well-known for helping people maintain a fit body and immune system.

3 Grapes:

Grapes enter the circulation, where they transport all the bad cholesterol to the liver for processing.

4 Berries:

Strawberries and blackberries have demonstrated benefits in lowering blood cholesterol levels. They stop the oxidation of LDL cholesterol, which is thought to be a significant risk factor for heart disease.

5 Pineapple:

An excellent source of vitamins, minerals, and nutrition is pineapple. Bromelain, a substance found in pineapple, helps to support healthy blood flow and lowers the chance of heart disease by reducing cholesterol buildup in the arteries.

6 Avocados:

They contain a lot of oleic acids, which improve blood flow by reducing harmful cholesterol. Avocados can be eaten in a variety of dishes, including salads, sandwiches, toast, milkshakes, and more.


EAT NUTS AND VEGETABLES:

Try the foods that are rich in soluble fiber listed below:

1. Dark leafy vegetables,

2. kidney beans

 3. lentils

4. pears

5. Soya beans: 

Isoflavones, which are present in edamame (soybeans), may help reduce cholesterol levels.

6. Tomatoes:

 Lycopene, a substance that lowers cholesterol, is also present in tomatoes. Make certain you consume enough veggies each day.

7. Lean meats or fish: 

Include lean protein sources like lean meats without skin or fish with low mercury levels.

 

reduce cholesterol

 

Making changes to one’s diet accordingly and consistently tracking their progress over on their nutrition journey will achieve healthier lifestyle goals!

 

PRECAUTIONS:

  • Reduce saturated fat – cheese, fatty cuts of meat.
  • Replace trans-fat with unsaturated fat – olive oil instead of butter.
  • Consume low amounts of sodium through reduced consumption of added salt.
  • Limit your consumption of desserts and switch to lean, skinless meats and skim milk.

 

MEDICATION:

You might need to take a cholesterol-lowering drug if changing your lifestyle isn’t enough to reduce your cholesterol levels.

STATINS:

Statins are the most popular class of cholesterol-lowering medication. Statins obstruct the process by which your body produces cholesterol from dietary lipids.

ADDITIONAL DRUGS:

There are additional choices, including:

Bile acid sequestrants, fabric acid, nicotinic acid, and cholesterol absorption inhibitors.

If you think you might profit from taking medication, discuss it with your doctor.

 

CONCLUSION:

Your risk of getting a cardiovascular disease is increased by high triglycerides, high LDL cholesterol, and low HDL cholesterol. High triglycerides and cholesterol have several prevalent causes, including being overweight, genetics, and medications.

Your doctor can give you advice on how to reduce your chance of cardiovascular disease through dietary and medication changes.