- 03/July/2019
6 Ways To Lower Cholesterol Naturally - Ananthapuri Hospitals
6 Ways To Lower Cholesterol Naturally
“Cholesterol” is not a bad term. Cholesterol is necessary for our body to function properly. The transport of cholesterol in our body is done by lipoproteins. And lipoproteins are made up of fat and proteins.
There are two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL).
HDL is known as “good cholesterol” as it helps rid your body of excess cholesterol that might end up in your arteries. LDL is known as “bad cholesterol” because it takes cholesterol to your arteries, where it may collect in artery walls. Excessive cholesterol in your arteries may lead to a buildup of plaque that can increase the risk of blood clots in your arteries. An increase in LDL cholesterol levels may, therefore, lead to a stroke or heart attack.
It is important that you maintain healthy cholesterol levels to maintain a good quality of life in the future. Here are 6 ways to lower cholesterol naturally:
Have Monosaturated Fats and Polyunsaturated Fats
Oxidation of lipoproteins leads to blocked arteries. Monosaturated and polyunsaturated fats help reduce the oxidation process. These fats are healthy because they lower the harmful LDL cholesterol levels and increase good HDL levels, thereby decreasing the risk of heart disease.
Some good sources of monosaturated and polyunsaturated fats include:
- Olive and Canola oil
- Tree nuts, such as almonds, walnuts, pecans, hazelnuts and cashews
- Avocados
- Omega 3 fatty acids found in seafood and fish oil supplements
Say NO to Trans Fats
To make the unsaturated fats in vegetable oils more stable as an ingredient, they are made to undergo a process called hydrogenation. During this process, the unsaturated fats are altered into trans fats. Trans fats raise total cholesterol and LDL but reduce useful HDL by as much as 20%.
Avoid foods with “partially hydrogenated” oil in the ingredients. Do not follow the label because they are rounded figures. Companies are allowed to round the trans fat amount when the amount per serving is less than 0.5 grams.
Have Soluble Fiber
Soluble fiber is a group of different compounds that is easily dissolvable in water. They are broken down into a gel-like substance in the gut by the healthy probiotic bacteria that is present in the intestines. The fiber nourishes them and also removes cholesterol from the body, thus reducing LDL and total cholesterol.
Some good sources of soluble fiber include:
- Beans
- Peas
- Lentils
- Fruits
- Whole grains including oats
Exercise Regularly and Lose Weight
Exercise improves overall fitness, lowers risks of obesity and heart diseases by improving HDL and reducing LDL cholesterol levels. Exercising half an hour for 5 days a week improves cholesterol and reduces the risk of heart disease. Exercising for a longer time and in an intense manner only increases the benefit. Start with 15 minutes of exercise and keep on increasing it gradually.
Exercising along with careful dieting promotes weight loss. Weight loss reduces total cholesterol by decreasing the production of new cholesterol in the liver. Overall, weight loss has a double benefit on cholesterol by increasing beneficial HDL and decreasing harmful LDL.
Stop smoking
Smoking changes how the body handles cholesterol. It prevents the body’s ability to transport the cholesterol back to the liver where it is either stored or broken down. Smoking increases the risk of heart disease in several ways by increasing LDL levels and decreasing HDL levels.
However, once you quit smoking, all these effects can be reversed.
Limit Alcohol Consumption
The recommended limit is two drinks per day for men and one for women. While having a moderate amount of alcohol every day is not very harmful, drinking excessive alcohol increases the risk of heart disease and harms the liver.
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If you experience left-sided chest pain, pressure, or fullness; dizziness; slurred speech; or pain in the lower legs, chances are that you have a cholesterol level that is out of scale. The first line of treatment to this will be incorporating good lifestyle choices. If your cholesterol levels are bothering you, get yourself checked by a doctor. A simple blood test is all it takes to make you feel medically empowered!
Department of Endocrinology & Diabetes of Ananthapuri Hospitals provides comprehensive and structured health care programs to our patients, which include comprehensive diabetes care and endocrine disorders. To book an appointment, call us at +91 9400332777 or visit our hospital at Chacka, NH Bypass, Thiruvananthapuram.