How To Lower Your Cholesterol Level?
It is the chemical compound. Which, your body needs as a building block for cells and hormones. your body needs the cholesterol to build cells but if it becomes raised too much then it can create problems. Basically, there are two ways from where cholesterol comes. most of the cholesterol is produced by liver and rest comes from dietary food like beef, mutton and lamb, eggs, fishes and by other dairy products .it makes blood cells flexible and produces several hormones. Cholesterol can’t be dissolved in water like fats. It goes in your body through a molecule called Lipoprotein, which carries fat, cholesterol in the blood. However, the excess level of cholesterol and presence in wrong place in your body may be caused by several major diseases. It can be checked by the blood test. Cholesterol has been categorized into two types:
- LDL (Low-density lipoprotein).
- HDL (High-density lipoprotein).
The high level of low-density lipoprotein(LDL) also known as bad cholesterol. it is deposited in blood vessel walls, that can block arteries and can be caused for strokes, heart attack and kidney failure.
Unlike the LDL, HDL cholesterol helps the body to carry out cholesterol from vessel walls and prevent these diseases.
are the of fats (lipid) in blood. Whenever you eat something, your body turns it into calories. Triglycerides are the most common fat type in the body. The triglycerides are collected in fat cells. After that, hormones provide triglycerides for energy between intervals of meals. They have excess energy from your food. A high triglyceride level meets with low HDL cholesterol or high LDL cholesterol is joined with fatty builds in artery walls. it increases the risk of heart attack. there is a chart that describes cholesterol level in different condition and it will help you to understand how much levels of cholesterol should be.
1.Stop eating trans fats and dietary cholesterol.
“Trans fats raise your LDL, lower your HDL, and exceed your risk of developing heart disease. Usually, it’s difficult to eat them. They’re present in fried and baked foods (pizza, cakes, pie, and cookies) and sticky butter and kinds of margarine. That’s the reason, the Food authorities are trying to remove trans fats from the food supply. Eating trans fats and oils foods are the biggest factor in high cholesterol. For a good health, this is important to use monounsaturated foods. There are some good sources of monounsaturated fats, you should eat these :
- Canola oil
- almonds, walnuts
- hazelnuts and cashews
- Olives and olive oil
2.Eat More Fiber :
Rich fiber foods can decrease LDL and all cholesterol levels. It’s imagined that this occurs as fiber buckle with cholesterol particles in the digestive system and takes them out of your body before they damage any organ. Eat apples, prunes, and pears with the skin these are the best source of fiber, you can also take these high-fiber foods are as below:
- Whole grains
- Wild rice
Foods such as oat, apples, and beans are high in fiber, which remains body from absorbing cholesterol. using more fiber also helps to make you full of feeling. Note: But Too much fiber at one time can be reasoned abdominal cramps or Bloating.
3.Lose Your Weight :
If you are overweight, then you are more likely to have high cholesterol as compared to those have a ‘safe’ weight range. That would not be so harmful. For losing your weight, you have to make a diet food plan and gentle exercise schedule .keep checking your weight weekly or daily.
Although you’re not overweight, regular exercise is necessary for health and remaining those cholesterol levels balanced. In actual, Normal physical activity can help to increase the good HDL cholesterol. You should exercise for 30 minutes in a day. Follow these activities walking, swimming or jogging as possible as you can. If you want an extra bit of motivation, join judo karate center or Zumba classes
Using supplements may support healthy cholesterol particle size. But you should take these supplements after concerning with a medical doctor.
Probiotics are such bacteria that help to digest our food, absorb nutrients and break down medication side effects.
Probiotics are considered to decrease cholesterol because the bacteria buckle to cholesterol in the small intestine, preventing it from being absorbed into the bloodstream.You can take probiotic supplements, but it is more better to make your own beneficial bacteria. through foods like kefir, kombucha and sourdough bread.
7.Take Green Tea:
Displaying how much precious it is of its superfood standard, green tea has a markable effect on cholesterol levels, by reducing LDL cholesterol (the bad type) while having no impact on the HDL level. If you don’t like the flavor of the yellow tea, try green tea because it has a lot of flavors.
8.Use Herbs and Spices
Instead of using your meal with salt (which is not good for heart health), lace up your food with herbs and spices, most of them are filled with antioxidant and anti-inflammatory characteristics .this is a different way to lower your cholesterol.Especially, ginger, garlic, onion, and turmeric have been proved heart-friendly herbs and spices.
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