Cholesterol is a substance that occurs naturally, produced by the liver and necessary for the proper function of nerves, cells, and hormones. Usually, cholesterol is kept under control. However, a diet which contains a lot of refined carbohydrates and hydrogenated fats can trigger an upsurge in this balance. This can raise your risk of having a stroke or heart attack. Diet and good lifestyle choice are the solutions to lowering cholesterol levels. This article will inform you how to reduce cholesterol.
By now you know that exercising is imperative to the body. It offers several benefits. It increases HDL and reduces LDL cholesterol levels. Getting involved in physical activities doesn’t require a lot of time, just 30 minutes is enough.
Reduce consumption of saturated and trans fats, and dietary cholesterol
A there is enough prove to confirm that trans and saturated fats are associated with heart disease. This is because foods rich in saturated fats increase your cholesterol levels. High LDL cholesterol levels in your blood can put you at risk of heart illness and stroke. Therefore, limiting the intake of foods rich in saturated fats can help keep cholesterol levels under control. Foods that carry saturated fats include red meat, coconut oil, sugary beverages, and palm oil, among others. You can also substitute such foods with whole grains,
- low-fat dairy products
It is also necessary to replace saturated fats with foods high in monounsaturated and polyunsaturated fats. This implies eating foods made with liquid vegetable oil but not tropical oils. It also means eating nuts and fish. Replacing meat with legumes or beans can help a lot.
Losing that extra weight is helpful for all reasons, from boosting your cholesterol profile to preventing diseases such as diabetes type two, strokes, high blood pressure, gout, heart attacks, and many types of cancer. It is also worth remembering that any fat is dense with calories, which means high intake can easily cause an overweight body.
Stop smoking and drinking
If you smoke, you are probably putting your heart at risk. Your blood system contains bad and good cholesterol. Smoking can reduce good cholesterol, and good cholesterol supports the removal of bad cholesterol. Drinking stimulates the liver to make more cholesterol thus increasing cholesterol levels and swelling. Although moderate drinking is recommended, excess consumption of alcohol can increase your cholesterol. Too much caffeine can increase cholesterol. It is thus nice to reduce coffee or tea to one or two cups per day.
Keeping track of your cholesterol levels is very essential. However, do not panic if your cholesterol test reveals high or low levels. Instead, take a step ahead by starting to make a few lifestyle and dietary changes. If you can do lower your cholesterol levels naturally, you should talk to your doctor who can guide you on the necessary steps. Keep in mind cholesterol is a dangerous condition, and even more dangerous if ignored.