Cholesterol is a substance and it is found in our blood. Cholesterol is produced by the liver as much as the body needs. It would help if you tried to lower your cholesterol. Cholesterol is packed with fats in very-low-density lipoproteins (VLDL). Cholesterol can also be obtained from the foods that we eat.
Every cell in your body contains cholesterol. Your skin, the brain needs it, and other cells in your body to do their job. Eating many fatty foods may increase your cholesterol levels, which may build up in the arteries of your heart. It can also cause Heart Attack if left untreated.
Higher levels of cholesterol put you at a greater risk of heart diseases. Fatty deposits in your blood vessels may develop with increased cholesterol. Resultantly, these deposits will grow and will make your arteries narrow, making it thinner for your arteries.
- LDL (Low-density Lipoprotein) is bad cholesterol and carries cholesterol from your liver into the blood, and there it sticks into the blood vessels.
- HDL (High-density Lipoprotein) is good cholesterol carrying it from your liver into the bloodstream, and there it is broken down. And,
- Triglycerides are found in our blood, and they are a type of fat. Any calories that are not needed by your body are converted into triglycerides. Generally, they are stored in your fat cells.
So, we should try to keep our cholesterol levels under control. For that, there are several tips and techniques. If we apply these in our daily life, we can have our cholesterol levels under control and an active and healthy life too.
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If you have been detected with higher cholesterol levels, the first thing a doctor will suggest is a lifestyle modification before starting any medication. Below mentioned are some tips to lower your cholesterol:
- Eat a well-balanced diet: Try to eat a well-balanced diet by maintaining a larger portion of fruits and vegetables. They have antioxidant properties and help in getting rid of bad cholesterol. Some of them include red grapes, cherries, fish, mango, apricots, strawberries. Green tea also contains many antioxidant properties and helps in getting rid of bad cholesterol.
- Whole Grains and Legumes: Add more whole grains and legumes in your diet. They help in delivering soluble fiber, hence lowering the risk of heart disease.
- Avoid processed food: Try to avoid processed and sugary foods, while making sure to include foods rich in fiber. Fiber-rich foods help lower your cholesterol.
- Use plant-based oils: Try to include plant-based oils in your diet while cooking. Avoid dairy products, for example, butter, which is a significant source of bad cholesterol. Some of them include safflower, sunflower, and olive oil.
- Foods rich in saturated fats increase your bad cholesterol. Try to avoid them if you wish to lower it. Some of these foods include Pizza, Burger, Fries, Fast Food, etc.
- Supplements made of Fiber: The least possible way to get fiber is through supplements that are available over-the-counter.
- Eat fish: Include fish in your diet as it is the best source of polyunsaturated fats. Omega-3 can be obtained from Tuna and Salmon. It also helps to lower your cholesterol.
- Have an active lifestyle: Being an active human being, in general puts a significant impact on your overall health. A sedentary lifestyle makes you lazy and inactive while increasing the risk of having higher levels of cholesterol. Do not sit idle for more than half an hour at one place.
- Obesity: Obesity is a significant factor which increases cholesterol. Try to maintain a healthy weight by calculating your body mass index (BMI). Having a healthy weight also lowers your cholesterol.
- Smoking: It is another factor that puts you at great risk of increased levels of bad cholesterol. If you wish to lower your cholesterol, smoking should be quit.
- Exercise: Doing simple exercises like walking and jogging also helps in lowering your cholesterol.
- Include nuts: Daily intake of a hand-full of nuts helps in lowering cholesterol. Some nuts, namely almonds and walnuts, contain a great source of vitamin B-12 and have great antioxidant properties. Including them in your diet helps to lower cholesterol.
According to experts, don’t put all your eggs in one basket. By that, they mean do not invest all your money in a single portfolio. Similarly, it holds true when it comes to lowering your cholesterol levels. No one diet or food will help to achieve that goal. Instead, adding a portfolio and a variety of foods will help you achieve that.
Popping a pill daily is easier rather than designing and taking a healthy diet. By that means, you should expand the horizon of your taste buds and make yourself comfortable with this change.
If you don’t want to make yourself habitual of taking medicines and avoiding long term side effects, this is a natural way to lower your cholesterol.
You should see a physician if your cholesterol levels are very high. Proper root cause and medication should be started immediately if you are advised to do so.
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