Cholesterol helps your body to keep working propeerly. Too much of it in your bloodstream can stick to the walls of your arteries and narrow or even block it and thus put you at risk of coronary artery diseases or other heart-related diseases.
By keeping your cholesterol level in range lower your risk of heart diseases. It passes through the blood on a protein called lipoproteins.
Causes of High Cholesterol ;
Poor diet: Eating too much saturated fats found in animal products, baked cookies, and crackers can raise your cholesterol level.
Food that is high in cholesterol levels such as red meat and full-fat dairy products can also increase your ‘bad’ LDL.
Types of Cholesterol
1. LDL is sometimes referred to as ‘bad’ cholesterol and a higher level of it leads to a buildup of the volume in your blood vessels.
2.HDL is sometimes referred to as the ‘good’ cholesterol. It transports cholesterol from another part of your body back to your liver, then the liver removes it away from your body.
How To Lower Your Cholesterol Level:
Lowering your cholesterol level can be achieved with these two methods, either by medication or changing your lifestyles.
For some people, changing lifestyle only does not help in lowering their cholesterol level, they may still need to take medication. But note, medication alone without changing your lifestyle may not help the situation.
The normal cholesterol of a woman age 20 and above should range, LDL – less than 100mg/dl, HDL-50 mg/dl or higher, Non-HDL -less than 130mg/dl and total cholesterol 125 to 200mg/dl.
In this article, I will be emphasizing the natural ways of lowering your cholesterol with your lifestyle change.
So, follow these tips and get moving on the road to good health.
1. Weight Control
Maintaining a good weight can help you to lower your LDL (bad). If you are overweight, try to shield out some fat. You don’t have to lose a lot of weight to lower it.
Dropping around 10pounds can have a good effect on your LDL level.
2. Avoid Trans Fats
Trans fats raise your LDL and reduce your HDL thus increasing your risk of developing health diseases, stroke, or other heart-related problems. Though it’s difficult to avoid them. They are common in food like pizza, cookies, cakes, margarine, pies, and so on. To avoid eating this always read through their labels while shopping and never select product with “partially hydrogenated oil” this is just another name for ‘Trans fat’ in nowadays market
At least get moving for 2 hours a week to raise HDL and improve LDL and triglycerides. Engage yourself in an exercise you enjoy most to keep going.
4. Eat More of Fibre
Fibers keep your body from absorbing cholesterol and food like oatmeal, beans, prunes, and apple is high in soluble fiber.
Study reveals that people who eat fibers daily have decreased in LDL level.
Eating more fiber also makes you get full so you won’t crave snacks as much. But note, too much fiber can also cause abdominal cramp, bloating, or indigestion for you.
5. Go for Olive Oli Instead
Changing to olive oil may lessen LDL l. Fat in olive oil benefit your heart because it’s less processed and contains more antioxidants which help to prevent diseases in the body.
6. Take More of Nuts
Nuts contain sterols like fiber which help to keep the body from absorbing cholesterol and may help to lower the LDL.
7. Take Fish Often
Replacing red meat with fish will lower your cholesterol. Cut the intake of saturated fats which are more in red meat. Try to eat fish three to four times a week, it has heart-friendly components in Omega-3.
8. Quit Smoking
Smoking can increase LDL and lower HDL. Even secondhand smokers can also have raise levels of b’ad ‘ LDL. Studies have shown that people who quit smoking get ‘good’ HDL raise by 5% within a year.
9. Get Enough Relaxation
When you are stressed, your cholesterol level can raise to climax, Relax, meditate, read books, meet friends, or take your yoga mat. It helps to keep your cholesterol in check.
10. Spice it Up
Spices like garlic, ginger, black pepper, cinnamon, and so on do more than flavor for your food. They can also improve cholesterol.
Research also reveals eating half of the garlic clove or one daily could lower it up to 9%.
1. Focus more on fruits, vegetables, whole grains, and beans. You don’t have to be a complete vegetarian to keep your cholesterol level in a healthy range.
2. Be mindful of the kind of fats you eat.
3. Take lesser refined grains, such as white flour.
4. Eat more plant sources of protein.
5. Exercise regularly.