Cholesterol is a fatty substance found in the human body – it helps in metabolism functions. Also, it plays a vital role in the body. For instance, it keeps the walls of cells flexible and generates many hormones. However, it is unnecessary to eat foods excessively that causes cholesterol because it usually generates good Cholesterol itself. An increased level of cholesterol is dangerous for the human body. It creates many problems, including heart diseases and high blood pressure at the top. Worry not; there are many ways to achieve low cholesterol, including natural habits and medications prescribed by the doctor. In this article, I’ll guide all about cholesterol and methods to control cholesterol levels.
Types of cholesterol:
Many people know that there are two types of cholesterol found in our bodies.
- Low-density lipoprotein (LDL) or commonly known as bad cholesterol &
- High-density lipoprotein (HDL) or commonly known as good cholesterol.
Low-density lipoprotein is known as bad cholesterol because too much LDL can cause hardening of arteries’ cell walls- that eventually leads to heart problems. According to American Heart studies, LDL can lead to the plaque on the arteries’ walls; this plaque builds fast and creates many destructive issues. The first thing that can happen is narrow blood vessels that might restrain blood flow throughout the body. Secondly, it can develop blood clots that can break and block blood flow, causing a heart attack or stroke.
High-density lipoprotein or LDL is called good cholesterol. It works opposite to the LDL – and helps to remove it from arteries for better blood flow. HDL keeps the cardiovascular system normal and healthy. HDL removes LDL from the cells and carries it back to the liver, broken down and eliminated from the body.
If HDL is at a high level, it will protect against heart attack and stroke, and a lower number increases the risk of the same issues. According to the NIH, more elevated density lipoprotein should be 60mg/dL or higher, and under 40 mg/dL, it is a risk for the heart. Likewise, an increased number of LDL is dangerous for health.
How to control Cholesterol level:
The LDL increases level is a problem for the health, and it is better to control it by following different methods and preventing deadly diseases. A low cholesterol diet can be helpful; likewise, exercise keeps HDL high and LDL low. Here are few ways to control cholesterol:
There are numerous foods to low cholesterol, and with medicines, you can maintain a healthy food to low cholesterol. Here are a few of the low cholesterol diets that can help to control cholesterol levels.
Avoid saturated food:
There is no doubt that HDL is necessary for our bodies, but that does not mean you should eat foods full of cholesterol. The human body makes essential cholesterol itself. When you are diagnosed with high cholesterol levels, avoid a saturated fats diet. Saturated fats include red meat, full-fat dairy products, etc. If you reduce the intake of these items, the LDL level will start reducing itself.
People are always conscious about their health, and the market is still coming with new alternatives to provide the same taste with less harmful ingredients. In this research and search process, some searches might look like healthy substitutes, but they are affecting health badly in reality. The list includes Trans-fats – these foods are partially hydrogenated to get vegetable oil. You will find this component in margarine and cookies, crackers and cakes (made by store). Trans-fats raise overall cholesterol levels, and that includes high LDL levels. Food and drug administration have banned the use of these types of Trans-Fat from the year 2021 and onwards.
Omega-3 is blessing:
Enough of do not of foods there are many foods to low cholesterol level also known as low cholesterol diet. Omega-3 fatty acids are one of those foods – these include eggs, walnuts, and flaxseeds. These items do not affect the LDL level but are an incredible gift of nature to control blood pressure and heart diseases.
Food with Monounsaturated Fats:
Fats are always linked with high cholesterol and weight gain, but not all fats cause these issues. Omega-3 and monounsaturated fats are an example of healthy fats. Foods with monounsaturated fats help decrease LDL levels and lead HDL cholesterol to rise to an excellent level. It also reduces harmful oxidation. Few of the best resources of monounsaturated fats are
- Olive and Olive oil
- Avocado and its oil
- Tree nuts are commonly known as dry fruits such as walnuts, hazelnuts, pistachio, peanuts, almonds, and pecans.
- Canola Oil
Add whey protein:
Protein is an essential element that ensures our health – whey protein is found in dairy products, and it is one of the blessing components for reducing high cholesterol levels. Several studies have suggested that it is one of the essential elements that provide us many health benefits of dairy products and control the cholesterol level and blood pressure.
Soluble fibers are healthy probiotics bacteria that help remove cholesterol or remove ‘Bad’ cholesterol from the blood and help in better blood flow. It helps in the reduction of cholesterol absorption in the blood and making our body work better. The soluble fiber includes beans, Brussels sprouts, apples, pears, kidney beans, lentils, peas, and whole-grain items like oats.
Food is the main thing but not everything that helps to control cholesterol levels. An active lifestyle that includes exercise, meditation, and walks are essential for a healthy lifestyle. A 30 minutes workout or walk sessions at least twice a day workout helps maintain cholesterol levels and prevent many diseases like heart attacks and strokes.
Extra weight comes with many health problems at high cholesterol level is at the top of it. Lose some excess weight and get rid of the dangerous disease.
Quit and reduce:
Smoking is a significant factor in LDL level increase. Quitting it saves from many deadly diseases. Likewise, drink alcohol at the control level. Excessive drinking affects liver function and also leads to cholesterol and other deadly diseases.
You can control cholesterol levels with few quick changes in eating and lifestyle habits. Also, consult a doctor for proper medications to get rid of it more quickly. Stay happy, Stay healthy!