Cholesterol has many functions in our body, such as acting as a lubricant for the walls of cells, making hormones, and many more. Cholesterol is of two types: Good Cholesterol (HDL) and Bad Cholesterol (LDL). We all need cholesterol in our bodies; however, a high level of LDL can stick the cholesterol in the arteries, narrowing or blocking them, which can later cause heart disease. An HDL is supposed to carry cholesterol back to our lungs which works in a way to remove the cholesterol from the body.
In cases of concern when the LDL level rises, keeping a check on a diet, following an exercise regime, and visiting a doctor can help reduce the LDL levels. It is important to note that, along with other factors, diet plays a crucial role in keeping our hearts healthy. Minor diet modifications can reduce or increase LDL levels, contrary to exercising with an unhealthy diet.
What Causes High Cholesterol?
High cholesterol can be genetic; for some people; for others, it can be due to their life and diet choices. When there is too much fatty substance in the body, it indicates that we are suffering from the problem of high cholesterol. Increased consumption of junk food, lack of exercise, consuming alcohol, and smoking; all these factors contribute to a high cholesterol level in the body.
We all know that having high cholesterol increases our risk of heart disease and heart attacks. Medications are one answer to the problem of having high cholesterol; however, adopting the below-mentioned changes may improve and help cholesterol management levels:
Consume a Healthy and Balanced Diet
It is important to maintain a healthy and cholesterol management diet, including fruits, vegetables, whole grains, and lean meats, and maintain a healthy weight. Adopting and creating a diet plan encourages you to choose a variety of nutrition and reduce the intake of saturated and Trans-fat.
This implies limiting the intake of red meat, dairy products, fried food, and cooking with healthy oils, such as vegetable oil, Olive Oil, and more. Additionally, increasing the consumption of vegetables helps reduce cholesterol, namely Beans, Eggplants, Okra, Garlic, and fruits such as Nuts, Apples, grapes, strawberries, and citrus fruits.
Exercise Regularly
Living a sedentary lifestyle can lead to a lower level of HDL cholesterol, which implies that as less good cholesterol is in the body, wiping out lousy cholesterol can get complex. Hence, having some physical activities such as 30 minutes of walking daily, yoga or moderate or high-intensity workouts such as aerobics once a week is an excellent way to lower cholesterol and high blood pressure.
Quit Smoking
Smoking and vaping can lower HDL cholesterol, which can further increase the risk of coronary heart disease. Adopting a smoking-free lifestyle can lower LDL cholesterol and increase HDL cholesterol levels which further helps in protecting the arteries. Passive and Non-smokers should avoid exposure to secondhand smoke.
Drink in Moderation
Consuming alcohol in moderation can lead to higher levels of HDL cholesterol. However, the term moderation needs to be emphasized as addiction to alcohol can cause the health issues such as high BP, heart failure, and more; hence, it is not recommended for heart patients. It is advisable to consume one drink a day for all healthy individuals.
How to Reduce Cholesterol in 7 Days?
In a nutshell, Cholesterol is essential for our body but can cause clogged arteries when not in control. When cholesterol is not in balance, the first line of treatment is making lifestyle changes such as increasing the consumption of healthy foods, reducing saturated fats, eating foods rich in Omega-3 fatty acids, exercising daily, and more can help control cholesterol. Additionally, diet changes such as consuming unsaturated fats, soluble fiber, plant sterols, and stanols can increase good HDL and decrease bad LDL.
However, when the situation is out of control, mere lifestyle changes will not help; seeking a doctor is needed in such cases. Often, people visit their family doctor or General Physician, who may recommend a cardiologist after performing some tests.
Disclaimer: This blog has been written after performing in-depth secondary research related to the topic from various articles, blogs, and journals that have expertise in writing for healthcare. We strictly advise you to seek medical consultation if you face any blood pressure issues or other heart-related problems.
