9 helpful tips to improve cholesterol & manage health
Updated: Aug 10, 2022
Cholesterol is a waxy fat-like substance that the liver generates and is also present in animal-based foods according to Medical News Today.
Why is cholesterol essential?
Each and every cell in the body requires cholesterol which aids the cell membranes form the layers. These layers help to protect the contents of the cells by acting as the gatekeeper of what enters the cells. Cholesterol also plays an important role in producing certain hormones in the body and vitamin D.
Types of cholesterol
Cholesterol moves through the bloodstream carried by various kinds of proteins which are called lipoproteins. There are 3 types of lipoproteins
LDL low-density lipoproteins,
VLDL very-low-density lipoproteins,
HDL high-density lipoproteins.
LDL and VLDL cholesterol are called bad cholesterol because they can increase the risks of heart disorders as LDL builds up on the arteries wall making them narrower. The fatty deposits form plaques that cause blockages. Whereas HDL cholesterol is referred to as good cholesterol which is beneficial to your health.
According to the National Heart, Lung, and Blood Institute, unhealthy lifestyle choices can cause high cholesterol. Having high cholesterol can raise the risk of heart disease. According to the National Library Of Medicine, studies have reported high cholesterol in 25 -30 % of urban and 15-20 % of rural populations in India. Studies have even shown that high cholesterol is associated with an increase in adverse lifestyles such as smoking, drinking, and change in nutritional habits with an increased sedentary lifestyle. Statins are usually prescribed to lower cholesterol levels. However, these medications can cause side effects such as nausea, vomiting, and muscle cramps.
Recommended Cholesterol level:
In this article, we will provide you with some healthy tips which can help to lower cholesterol without medication.
Eat lesser saturated fats
The American Heart Association suggests aiming for a dietary pattern that achieves 5% of calories from saturated fats. A diet that is high in saturated fats may increase an individual's LDL cholesterol levels which can accumulate in the arteries and form hard deposits and lead to different heart disorders. It is best to limit certain foods such as butter, palm oil, dairy products, and meat in excess. You can replace saturated fats with healthier fats such as nuts, seeds such as chia seeds, oils from plants such as olive oil, etc.
Consume more soluble fiber
Soluble fibers play an important role in decreasing the absorption of cholesterol into your blood and slows down the digestion process making you feel fuller for a longer time. Foods such as lentils, beans, oats, and fruits such as apples can be consumed which can help reduce cholesterol.
Exercise is a key
It has been studied that regular exercise can help reduce bad cholesterol ( LDL low-density lipoproteins) and increase good cholesterol levels ( HDL high-density lipoproteins). The AHA ( American Heart Association) suggests that 150 minutes of aerobic exercise is essential to lower cholesterol levels. Read our article "3 promising scientific steps to lose weight at home naturally."
Consume Monounsaturated fats
Monounsaturated fats lower the oxidation of cholesterol according to research. This oxidized cholesterol can react with free radicals and clog the arteries which can lead to heart disorders. Monounsaturated fats help to lower the bad LDL cholesterol and raise the HDL cholesterol and prevent harmful oxidation. Foods such as olives, nuts like almonds, olive oil, and avocados are excellent sources of Monounsaturated fats.
Maintain a healthy weight
Excess weight can raise the risk of developing high cholesterol levels. Research shows that individuals who lost around 5 to 10% of their weight decreased their LDL cholesterol levels. A dietitian can help determine a sustainable weight loss program. Find out what your daily calorie needs are by using Lifetrons Health App.
Avoid trans fat
Trans fat is defined as unsaturated fats which have undergone an industrial process called hydrogenation. According to the American Association Of Health ( AHA ), consuming trans fat can increase bad cholesterol and decrease good cholesterol levels. Trans fat increases your bad cholesterol and reduces your good cholesterol. Trans fat is present in fried foods, margarine, and packaged baked foods such as cakes, cookies, etc.
According to the National Heart, Lung, and blood institute, smoking is a major risk factor for cholesterol which causes the arteries to harden which can lead to heart disorders.
A well-balanced diet is essential for lowering cholesterol. It should include a good amount of quality proteins, fiber, and carbohydrates. Check out the Lifetrons Health App for some great recipes which are aimed at helping you follow a healthy diet.
Control blood pressure
It is recommended to keep your blood pressure within the normal range under the guidance of your health care provider. Read our article "12 powerful ways to lower blood pressure" for more information.
Cholesterol is an important part of the body but higher levels of cholesterol can have a negative influence on overall heart health. High cholesterol does not cause any symptoms in most cases, however, to reduce the risks of complications from high cholesterol, it is best to adopt healthy lifestyle habits and follow your healthcare's suggested treatment plan. These simple tips can help to manage cholesterol.
Lifetrons health scale and body composition analyzer give information about full body composition which includes total fat percent, muscle and bone mass, etc. Building a healthy body consists of slow habit changes which create huge changes in body composition.
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