Tips for Lowering Cholesterol Naturally
You might be interested in learning how to keep your cholesterol levels in a healthy range whether or not you’ve been told you have high cholesterol. Cholesterol is an important part of your body and heart, but too much of it in your bloodstream can be dangerous. to avoid such a scenario you need to eat healthy food.
Continue reading to learn more about cholesterol, why it’s important, and how to naturally lower your cholesterol levels. The best cardiologists in Islamabad explain cholesterol and its harmful effects on the heart of people.
What is Cholesterol?
Cholesterol, also known as a lipoprotein, is a waxy substance that is part fat and part protein. It is a component of every cell in your body and can be found in your blood. Although your liver produces all of the cholesterol your body requires, cholesterol can also be obtained by eating animal products.
Cholesterol is divided into two categories:
High-density lipoprotein (HDL) is often referred to as the “good” cholesterol because it helps remove cholesterol from your blood and arteries and return it to your liver for elimination. High HDL levels can reduce your risk of heart disease, heart attack, stroke, and other health issues.
Low-density lipoprotein (LDL) is the “bad” type of cholesterol because it can cause fatty deposits known as a plaque to form in your blood vessels. Plaque can cause heart attacks, strokes, and other cardiovascular problems.
Total cholesterol is made up of both LDL and HDL. Triglycerides are a type of lipid that is similar to cholesterol in structure. Because they play similar roles in heart health, they are frequently checked as part of the same blood panel.
Is All Cholesterol Bad for heart?
While cholesterol has a bad rep, it is an important component of your body. Cholesterol is required for our survival.
Here are some of the cholesterol’s most important functions:
Membranes are a component of cell membranes. These are the structures that give the shape of your cells. Because every organ in your body is made up of cells, cholesterol plays a critical role in ensuring that they function properly.
Vitamin D production is aided by this supplement. Cholesterol aids in the production of vitamin D in your body as a result of exposure to sunshine. Another essential cholesterol function is vitamin D, which has a number of significant health benefits, including lowering illness risk.
Aid in the synthesis of hormones. Estrogen, testosterone, and cortisol are all produced by the body via cholesterol. As a result, cholesterol affects sexual development, fertility, and even stress levels.
Digestion. Cholesterol is required for the production of bile, which aids in the digestion of fats and the absorption of nutrients. Malnutrition and bacterial overgrowth in the intestines can both be caused by a lack of bile.
The function of the brain and nerves. When compared to any other organ in your body, the brain has the greatest cholesterol concentration. Cholesterol is also found in myelin membranes, which protect nerve cells and aid in the transmission of electrical impulses that regulate movement and feeling.
Dangers of Too Much Cholesterol for heart
Although cholesterol is necessary, too much of it may be harmful. High cholesterol is well known for increasing the risk of cardiovascular disease and heart attacks, which are the leading causes of mortality in the United States. This occurs as a result of excessive cholesterol, which causes plaque to develop. Plaque adheres to the inside walls of your arteries, causing atherosclerosis, which narrows and stiffens the arteries and can cause blockages.
Furthermore, elevated cholesterol causes inflammation, which is another risk factor for heart disease.
You might be shocked to find that consuming high-cholesterol meals does not result in high blood cholesterol. In reality, because enough data was not available, the prior advice to restrict dietary cholesterol was withdrawn from the Dietary Guidelines for Americans.
These are some of them:
Obesity or being overweight
Being physically sedentary
A diet rich in saturated or trans fats, as well as processed carbohydrates, is unhealthy.
Advanced age Genetics
Type 2 diabetes is a serious condition.
Tobacco smoking
Ways To Lower Cholesterol Naturally:
While statins can be used to reduce cholesterol, they may produce adverse effects and do not address the underlying source of the problem. The greatest approach to safeguard your health is to make natural adjustments to your food and lifestyle.
Even if you’re currently on cholesterol-lowering medicine, the adjustments below can help you make it more effective and/or wean yourself off of it*
The following are some natural ways to decrease your cholesterol:
Spices like cinnamon and turmeric:
Cinnamon has been shown in studies to aid in the maintenance of healthy blood sugar and cholesterol levels. Turmeric has also been shown to help reduce cholesterol and triglyceride levels. You may use either spice in a variety of dishes, such as curries, stews, smoothies, and drinks.
Focus on fiber for a better heart
Complex carbohydrate fiber binds to cholesterol, preventing it from entering your system and perhaps lowering cholesterol levels. Nuts, seeds, legumes, whole grains, fruits, and veggies are all high in fiber.
Choose the right types of fats.
Lowering cholesterol levels is known to be achieved by reducing saturated fat consumption from animal sources and replacing it with unsaturated fats. Nuts and seeds, avocados, olive oil, and fatty fish are all sources of unsaturated fats. Omega-3 fats are a form of unsaturated fat that has the benefit of reducing cholesterol and blood pressure levels while also fighting inflammation that can lead to heart disease. Walnuts, fatty salmon, chia, hemp, and flaxseeds are all high in omega-3 fats. Trans fats should be avoided in highly processed or packaged meals.
Cut back on sugar for a better heart.
Sugar consumption increases LDL and triglyceride levels while decreasing HDL cholesterol. High sugar consumption can cause inflammation in the body, which can lead to heart disease and other health problems.
Be consistent with exercise.
Being physically active aids in the production of HDL cholesterol, which is a healthy form. Choose a range of activities that you love and can do on a regular basis, and remember that no fancy equipment or pricey gym subscriptions are necessary.
Strive for a healthy weight.
Being overweight or obese is a risk factor for high cholesterol, and if your weight falls into this category, reducing weight can help lower cholesterol levels. Just stay away from fad diets and fast weight reduction, which frequently offer only temporary benefits and increase your chances of regaining weight in the long run.
Be moderate with alcohol.
Alcohol is broken down in the liver, which is also the organ that produces cholesterol. Excessive alcohol use can boost cholesterol and triglyceride levels, therefore moderation is essential. This equates to two drinks for males and one drink for women.
Smoking should be avoided. Smoking promotes inflammation in the body and can increase LDL cholesterol while decreasing HDL cholesterol. Cigarette smoking is a major cause of heart disease and stroke.