How to Lower Your Cholesterol
You might have heard of many things about the detrimental effects of cholesterol, how they are dangerous to the heart and the circulatory system. Of course, most of these facts are right, and warning against high dietary cholesterol is reasonable. However, cholesterol is vital to the body, and whether you eat food rich in cholesterol or not, your body is constantly producing it. Cholesterol helps the body to produce many hormones. It is also needed by the body cells to make the cell membrane flexible and stay fluid.
Unfortunately, there is good cholesterol and bad cholesterol. Excess bad cholesterol in the body can cause deposits in the walls of the arteries leading to artery narrowing and reduced blood flow. This will result in atherosclerosis that may also lead to heart attack, stroke, and heart failure. The good news is there are simple steps to lowering your blood cholesterol level and prevent heart problems. But before we discuss them, let’s look at what makes cholesterol good or bad.
Good and Bad Cholesterol
Cholesterol is produced in the liver and transported throughout the body to serve different functions. But like fats, cholesterol is not water-soluble. Therefore it dissolves in fats to form a substance called a lipoprotein. There are three different types of lipoprotein produced by the liver. These include Very Low-Density Lipoprotein (VLDL), Low-Density Lipoprotein (LDL), and High-Density Lipoprotein (HDL). Triglycerides are found in the highest concentration in VLDL. VLDL is a form of “bad cholesterol” that aids in cholesterol buildup on artery walls.
A particular enzyme removes triglycerides from VLDL, the particles become smaller and denser, having a higher proportion of cholesterol esters. The newly formed particles are LDL particles. Then, the low-density lipoprotein distributes the cholesterol to the body cells and bloodstream. Excess cholesterol will be returned to the liver through the high-density lipoprotein. Since excess cholesterol is dangerous to the body, it is essential that there is enough high-density lipoprotein to return it to the liver, where it is flushed out of the body.
Cholesterol in the high-density lipoprotein is regarded as the good cholesterol as it rids the blood vessels of plagues, thereby reducing the risk of heart diseases. The LDL cholesterol, which stays in the blood vessels even when it is not needed, is tagged the bad cholesterol. VLDL cholesterol is even worse. Both LDL and VLDL are referred to as bad cholesterol. Too much LDL cholesterol or too little HDL cholesterol is dangerous to the body. So, how can you lower the LDL cholesterol in your body?
• Exercise Regularly
You may be surprised that your lifestyle has a lot to do about how your body manages cholesterol levels. Exercise has been proven to increase the production of HDL cholesterol and decrease the production of LDL cholesterol. The more intense your exercise session is, the better your body manages your cholesterol level. Also, the longer your workout session, the more good cholesterol produced and the less bad cholesterol remaining in the body. Some evidence suggests that more intensive or vigorous exercises may have a greater impact on boosting HDL levels.
• Avoid Smoking
Smoking is another lifestyle habit that has a significant effect on the management of cholesterol. Studies show that smoking usually reduces the production of HDL cholesterol. This will leave excess cholesterol in the blood and can ultimately lead to clogged arteries. By quitting smoking, more HDL cholesterol will be produced. This will hasten the removal of excess cholesterol in the blood leading to lower cholesterol and, consequently, lower risks of cardiovascular problems.
• Reduce Your Weight
A weight loss program can decrease the production of bad cholesterol. This will reduce the risk of coronary artery disease and other cardiovascular diseases. Weight loss can also increase the production of HDL, which returns excess cholesterol to the liver. Therefore you can decrease the level of cholesterol in your blood by planning an effective weight loss program.
• Avoid Eating Trans Fats
Although dietary cholesterol plays a small role in the level of cholesterol in the body, the small amount of cholesterol from your diet can sometimes be harmful. Trans fats are hydrogenated unsaturated fats. They have been known for a long time to contain a high level of bad cholesterol and even reduce the good cholesterol in the body. Trans fats are commonly used in the production of bread spreads and cookies.
• Choose Unsaturated Fats over Saturated Fats
Fats may not be your best option, especially if you want to reduce weight. But unsaturated fats have many health benefits. Among these benefits is its ability to lower the production of LDL cholesterol and increase the production of HDL cholesterol. Unsaturated fats are classified as either monounsaturated fats or polyunsaturated fats. Omega-3 fatty acids and omega-6 fatty acids are popular forms of polyunsaturated fats.
Examples of common foods that are rich in unsaturated fats include:
- Avocados
- walnut
- olive oil
- Black beans
- Salmon
- Sardines
- Soybeans
- Wild rice
- Cashews
- Cereals
- Eggs
- Nuts
- Poultry
- Whole-grain bread
You should add the above-listed foods to your diet to reduce the cholesterol in your body.
• Eat More of Soluble Fibres
Soluble fibers are not actually soluble in your blood as your body cannot digest them. But they are needed by the bacteria that live in your intestine. This bacteria is beneficial to the body and are referred to as probiotics. They live in the intestine and serve many useful functions. Among the important functions of probiotics is the reduction of LDL cholesterol and VLDL cholesterol. Therefore, fibre-rich diets are linked with a reduced risk of heart diseases. Examples of food that contains soluble fibers are
- Oats
- Barley
- Flaxseed
- Black beans
- Soy nut
- Lima beans
Adding the listed foods to your diet will reduce the amount of cholesterol in your blood, making you have a stronger and healthier heart.
• Supplement and Medication
You won’t need medication to lower cholesterol, except you are in a critical stage. However, you can take supplements as a precaution. Supplements that contain omega-3 fatty acids like fish oil can effectively lower the level of cholesterol in your body and reduce the risk of cardiovascular diseases. Another supplement commonly used for lowering cholesterol level is Coenzyme Q10.
We Can Help You
A high level of cholesterol in the body can lead to many critical diseases, especially heart problems. However, we can help you. If you suspect excess cholesterol level, damage to blood vessels, cardiovascular disease, or any other related disease, you can contact us for assistance. Our team of health experts will be willing to offer professional medical assistance and support. The earlier you seek help, the easier it will be to manage your condition.
Conclusion
Although cholesterol has many benefits to the body, too much of it is dangerous. Excess cholesterol can cause clogged arteries and increase the risk of stroke, heart attack, and heart failure. The higher the amount of HDL cholesterol produced in the body, the better for the body. But the more LDL cholesterol generated, the higher the risk of a heart complication. Therefore, to manage cholesterol level in the body, you must aim at increasing HDL cholesterol and reducing LDL cholesterol.
To reduce your cholesterol in the body, you should exercise regularly, reduce your weight, avoid smoking, and drink moderate alcohol. It would help if you also avoid trans fats but eat unsaturated fats instead. Soluble fibers can help in lowering the amount of LDL cholesterol in the body. Some medications and supplements can also reduce the cholesterol in the body.
