Cholesterol is a waxy fat-like substance which is made by your liver and the travel throughout. It’s a key ingredient that your body needs to make new cells but too much cholesterol can lead to serious problems such as heart disease and stroke.
The main types of cholesterol are LDL and HDL.
LDL stands for low-density lipoprotein which is sometimes called bad cholesterol build up inside your arteries which causes them to the nerve which can lead to heart disease or stroke.
On the other hand, HDL stands for high-density lipoprotein which is also known as good cholesterol. It keeps LDL the bad stuff away from your arteries and transports them back to your liver where is broken down and then processed by your body.
How to control cholesterol?
Cholesterol is made in your liver and has many important functions. Like anything in your body too much cholesterol or cholesterol that ends up in the wrong places can cause problems. There are natural ways to increase HDL, which is the medical term for good cholesterol and decrease LDL which is bad cholesterol.
The liver produces as much as our body needs. It consists of packages of cholesterol with particles called lipoproteins which deliver cholesterol to the cells around the body. The liver releases Low-density lipoprotein or LDL cholesterol and also releases high-density lipoprotein or HDL.
All the food companies advertise products that are low in cholesterol, however dietary cholesterol only has a very small influence on the amount of cholesterol in a body. This is because the liver changes the amount of cholesterol it makes depending on how much you eat.
When your body absorbs more cholesterol from your diet it makes less amount of cholesterol. So while the cholesterol that you eat has little influence on cholesterol levels there are other foods in the diet that can affect them such as genetic factors smoking and a sedentary lifestyle.
Some of the ways to lower cholesterol level are:
1. Monounsaturated fats –
A diet high in monosaturated fats appear to reduce the harmful LDL but increased the beneficial HDL. Monounsaturated may also help reduce the oxidation damage that can cut to the life of proteins which contributes to clogged arteries.
It is recommended to use extra virgin olive oil as well as include more avocados if you can and also add nuts like almonds, cashews, walnuts and pecans.
2. Exercise –
Exercises are helpful in almost everything. Not only does it prove physical fitness and help combat obesity, but it also reduces harmful HDL. Exercises like walking increases HDL.
Making your exercise longer and more intense increases the benefit. 30 minutes of activity, 5 days a week is enough to improve cholesterol and reduce the risk of heart disease. Activity that elevates the heart rate to 85% of its maximum increases HDL and also decreases LDL.
The longer the duration, the greater the effects. Resistance exercise like lifting weights is also beneficial and it can reduce LDL even at moderate intensity such as 50% of maximum effort. It appears that maximum effort also increases HDL and of course the more reps and sets you do then the greater the benefit.
3. Eat soluble fiber –
Soluble fiber refers to a group of different compounds in plants that can interact with our got bacteria, and this can indirectly affect cholesterol levels. Soluble fiber may also help increase the cholesterol benefits of taking a statin medication.
Some of the best sources of soluble fibers are lentils, fruits, oats and whole grains. There are also fiber supplements like psyllium husk which are very safe and inexpensive.
4. Don’t smoke –
Smoking plays an important role and significantly increases the risk of heart disease in several ways. One of these is by changing how the body handles cholesterol and contributing to clogged arteries. The immune cells in smokers are unable to return cholesterol from blood vessel walls to the blood. This damage is related to tobacco rather than nicotine.
5. Food items that help regulate your cholesterol –
Any number over 240 mg/dL puts you at high risk of heart disease. There are plenty of great foods that you can eat to lower your cholesterol levels.
- Avocado– If you are suffering from high cholesterol, avocado packs a powerful punch of both fiber and monosaturated fats. These nutrients battle against bad cholesterol, ultimately making you healthier. Avocados hold a ton of great nutrients including potassium.
- Kale – Kale contains lutein. This is a type of carotenoid known for lessening your risk of heart diseases. Carotenoids in general relieve your arteries and kill free radicals. The lutein located in Kale and other leafy Greens decreases the LDL cholesterol preventing it from accumulating along your artery walls.
- Olive oils– Extra virgin olive oil is another cooking item you are recommended for high cholesterol. It contains more saturated fats, the consumption of which is linked to the state of your cholesterol. By including olive oil intake in your healthy diet, it can increase your HDL as well as lower your LDL.
- Carrot – A frequent intake of carrots has been linked to lower cholesterol levels. Carrots are rich in fiber and antioxidants. Just a single cup of chopped carrot carries over four grams of fiber.
- Fish – Fish contains omega 3 fatty acids. There are several functions; one that is particularly beneficial is the acids ability to increase your level of good cholesterol. This especially applies to salmon and mackerel. Just a 3-ounce portion of cancer man carries between 1000 and 1,500 milligrams of omega 3 content.
- Garlic – Garlic is being used as a medicine for centuries. It contains plenty of all compounds. The most important of which is Allicin. Allicin is a plant compound that is produced when garlic is chopped or sliced down. Allicin is linked to lower levels of cholesterol.
Cholesterols are essential for you. But you need to keep a check on them since excess of anything is bad. Include the aforementioned food in your diet and they will help you to maintain a lower cholesterol level naturally.
A lower cholesterol level is very important to keep your heart healthy. So, make sure that you are including these ways to lower cholesterol level naturally.