Health and Wellness

How to Lower your Cholesterol?

Last updated on October 20th, 2022 at 07:25 am

You can lower your cholesterol level by eating healthy food and exercising regularly. Read on to know more about these natural remedies.

Cholesterol is made in your liver and has a vital role in performing many important functions. Your body needs cholesterol too, but excess amounts of cholesterol in your blood can stick to the walls of your arteries and narrow or even block them. This can have an adverse effect on your health.

High cholesterol can put you at risk of several heart diseases and heart attacks. Unhealthy weight gain, poor eating habits, and lack of physical activity can raise your cholesterol levels. However, some medications can help improve your cholesterol. But some lifestyle changes can help lower your cholesterol. Lifestyle changes like diet and regular physical exercise can help improve your cholesterol levels and your overall health.

How to lower your cholesterol naturally?

High cholesterol can put you at risk of several heart diseases and heart attacks. Lifestyle changes like diet and regular physical exercise can help improve your cholesterol levels and your overall health.

Top 5 lifestyle changes to improve your cholesterol level

There are many ways to lower the cholesterol level naturally. In this article, we have listed some effective methods to reduce cholesterol levels naturally.

1. Monounsaturated fats

First, one should understand that all fats are not bad for your health. Saturated fats and trans fats are unhealthy and, therefore, should be taken in limited quantities. Monounsaturated fats like those in olive oil, sunflower oil, lean meat, canola oil, some health nuts, and seeds avocados reduce the “bad” LDL and increase the “good” HDL and reduce the oxidation that contributes to clogged arteries. 

2. Quit smoking

Smoking can increase bad lipoproteins and decrease “good” HDL. They can also hinder the body’s ability to send cholesterol back to the liver to be stored or broken down. Therefore, if you quit smoking, it can help in lowering your cholesterol. 

3. Exercise regularly

Physical activity is extremely important in all walks of life. It helps boost stamina, improve your mood and keep chronic diseases at bay. Walking, jogging, cycling, aerobics, yoga and swimming some sort of exercise should be done to lower the cholesterol and eventually improve your heart health.

4. Lose weight

Another important lifestyle change for lowering your cholesterol levels is maintaining a healthy weight. Weight management is essential for overall health. To shed those extra kilos, you must keep a constant check on your diet, calorie intake and the amount of physical exercise you do. Eat lots of proteins and fruits and vegetables as they help in curbing your hunger pangs.

5. Healthy diet

A well-balanced and nourishing diet is very important for reducing cholesterol levels. Your diet should include lots of soluble fibre and proteins. Eat a variety of whole grains of cereals, like oatmeal and oat bran and fruits like apples, oranges, prunes, and pears. Legumes like lentils, chickpeas, kidney beans should all be eaten, as these are heart-friendly foods.

How to lower cholesterol with diet?

If you have high cholesterol, you’re also at higher risk for heart disease. But the good news is, it’s a risk you can control. You can lower your “bad” LDL cholesterol and raise your “good” HDL cholesterol. You just have to make some simple changes.

Start somewhere, and just keep going. As you adopt lifestyle changes, everything shifts, and the improvements you see at 6 weeks often increase by 3 months.

You still may need to take medicine to get your cholesterol back on track. But if you make just a few minor changes, you might lower your dose and chance of side effects.

Follow these 11 tips to cut your cholesterol and get back on the road to good health

  • Total cholesterol (the total amount of cholesterol in your blood)
  • HDL, high-density lipoprotein (good cholesterol)
  • LDL, low-density lipoprotein (bad cholesterol)
  • Triglycerides, another fatty substance found in the body.
  • Ratios
  1. Adopting an overall healthy lifestyle 
  2. Quit smoking 
  3. Limit alcohol intake
  4. Quit labour-saving devices, exercise regularly, walk a few extra steps, take the stairs instead of the elevator
  5. Cut out trans-fat completely, limit intake of saturated fat
  6. Adopt a flexitarian approach. If you are a meat-eater, limit intake of non-veg to twice a week, opt for lean cuts
  7. Limit sodium intake
  8. Avoid table salt
  9. Avoid smoked meats, salt-preserved foods like pickles, chutneys, etc
  10. Avoid nankeens, potato chips, salted nuts, popcorn
  11. Avoid bakery items – baking soda gives u extra sodium
  12. Avoid Ajinomoto (monosodium glutamate)
  13. Avoid foods containing sodium benzoate as a preservative 
  14. Learn to manage stress levels

What is a cholesterol test?

Fasting blood tests can measure cholesterol and triglyceride levels in the blood. This test, also called a lipoprotein profile or lipoprotein analysis, measures:

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Blood cholesterol measurements can help minimise the risk of stroke, heart attack, and peripheral artery disease. The cholesterol level is one of the many risk factors that can be controlled.

A high blood cholesterol level is one of the many risk factors that can be controlled, besides high blood pressure, smoking and being overweight.

Get your cholesterol test done today and regularly every 3 months’ time.

You should also be interested to learn about: Noncommunicable diseases list

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