If your cholesterol level is high, then you are at a greater risk of several health complications such as stroke, heart attack, high blood pressure, peripheral vascular disease, etc. Cholesterol related disease is the major cause of death around the world, so it is important to take a holistic approach to lower your cholesterol levels.
Exercise and weight loss
Cholesterol is fatty substances that flow through the blood, and excess of it can cause plaque buildup in the arteries. A plaque buildup can expose you to a different form of health challenges. Exercise is one of the most effective ways of bringing down your cholesterol level and also helps your body weight. You can choose any exercise that is suitable for you. Some of them include swimming, weight lifts, running jogging, treadmill, biking, jumping, climbing and lots more
Experts agree that exercise can potentially reduce bad cholesterol in the body system (LDL) and increase good cholesterol (HDL). This is true for men, women, and children. HDL protects the body against LDL buildup and should always be higher in values than LDL.
Say no to Trans Fats
Trans Fats lowers your HDL and increases your LDL, thereby exposing you to cardiovascular disease. Avoid anything fried, biscuit, baked food such as pie, cakes, doughnuts, cookies, pizza, margarine, and the rest. Take a proper look at labels when you go on shopping and avoid anything that contains Trans-fat. If the labels indicate a partially hydrogenated oil, you should also avoid it because that is another name for Trans Fat. Trans Fat can also put you at a higher risk of type 2 diabetes and obesity.
Reduce Saturated Fats
The primary source of saturated fat is full-fat dietary products and red meat. You should go for lean meat and avoid red meat, liver, and chicken legs. Red meats such as port, beef, and lamb contain more saturated fats than lean meats like chicken. The liver is densely packed with nutrients and a lot of cholesterol, while chicken legs contain a lot of fat. Therefore, liver and chicken legs should be consumed in moderation.
Reducing your consumption of red meat has the potential to lower your Low-Density Lipoprotein. LDL is bad cholesterol, which sticks at the walls of your arteries when the levels are elevated. You should opt for polyunsaturated and monounsaturated fats found in items like sunflower, olive, peanuts, canola, soybeans, avocado, and much more.
Consume Food and drugs rich in Omega 3
Omega-three can be found in fatty fish such as mackerel, tuna, sardines, shrimps, trout, Oysters, and lots more. You can find omega 3 in other items such as walnuts, flaxseeds. Omega-three has an impact on triglycerides and can fight against heart disease.
Consume more vegetable / fruits
Fruits and vegetables have the potential to reduce your LDH and increase your HDL, thereby keeping you healthy. Consume more carrots, plums, blueberries, tomatoes, leaves, and avoid refined sugars and salts.
Consume more soluble fiber
You can find soluble fiber in food items such as sprouts, Brussels, kidney beans, oatmeal, pears, apples, and lots more. More fiber intake means less absorption of cholesterol into your bloodstream.
Routine Cholesterol test
If you don't know your cholesterol level, then you won’t be able to keep it low and track progress effectively. Routine cholesterol check is an important part of keeping your cholesterol level low and staying healthy. Experts recommend that every adult should go for a test at least once in 3 years.
When you smoke, your good cholesterol HDL reduces, so you should avoid smoking. HDL is an acronym for High-Density lipoprotein, and they fight against bad cholesterol (LDL) in the body. You should also avoid second-hand smoke. This smoke comes from staying around smokers and inhaling the smoke from the cigarettes.
Turmeric supplements have the potential to lower LDL and triglycerides and also prevent Low-Density Cholesterol from being oxidized. Oxidation is what causes the formation of atherosclerosis in humans.
Medication is an effective way of managing high cholesterol levels. Do not go on self-medication; instead, consult with your doctor who can make a proper assessment and recommend the right drugs for you.
If you want to manage your cholesterol and remain healthy, then you must adopt a holistic approach. If lifestyle medication is not enough, then you should consult with your personal doctor to prescribe medication for you. High cholesterol poses serious health complications for people, such as health attacks, strokes, vascular, and cardiovascular disease. With a healthy lifestyle and medication you can effectively manage a high cholesterol level