How To Lower Your Ldl Cholesterol Level – Cholesterol is often associated with something bad. But in reality it is not like that and everything is not always so black and white.
Cholesterol is a substance that is important to the human body. It is an important component of cell membranes, and without it no cells in your body form.
How To Lower Your Ldl Cholesterol Level
A much more important indicator of its overall level is the ratio of LDL to HDL cholesterol, the ratio of bad to good cholesterol, which should be less than 2.5:1.
What Is Ldl Cholesterol?
The ratio of total cholesterol to HDL should be less than 4.2:1. Below we will write about what is good and what is bad cholesterol, how to raise the good and reduce the bad.
Cholesterol is the most abundant alcohol in the human body, obtained from food (mainly from animal fats) and synthesized mostly in the liver.
Simply put, if there is no inflammation or broken blood vessels in the body, cholesterol will move freely and it will not be able to accumulate on the walls of the blood vessels or cause any problems there.
So the question is not always how to lower cholesterol at all costs, but rather – how to raise the good cholesterol (HDL). Four types of cholesterol are found in the human body:
Ldl Cholesterol: Definition, Risks Measurement
LDL and HDL cholesterol are the most talked about because 60-70% of total human cholesterol is found in LDL and 25-35% in HDL. So these two are the key players and hence we will focus on them in this article.
Low density lipoprotein (Low Density Cholesterol (LDL)), is a bad cholesterol with too high blood levels that causes cholesterol to fall on the walls of blood vessels and can cause atherosclerosis plaques or atherosclerosis. This is one of the most important risk factors for heart disease. Plaques begin to partially block the lumen of the vessel as they grow.
As a result of vascular constriction, there is no longer enough oxygen-rich blood to the heart muscle cells. Ischemia occurs when the heart muscle is starved of oxygen and nutrients.
When damage or death to part of the heart muscle occurs as a result of ischemia, it is called a myocardial infarction or myocardial infarction (MI).
Understanding Your Test Results: Ldl Cholesterol
As it grows, the tip can rupture and release substances that cause thrombus formation. The thrombus, in turn, can close the lumen of the vessel completely. When the blood clot occurs in the arteries of the heart muscle, it causes a disturbance of myocardial blood flow or heart muscle death or infarction. If such blockage of the blood vessels has occurred in the brain, it causes a stroke.
The optimal LDL level is less than 100 milligrams per deciliter of blood. (mg/dL). Between 100 and 129 mg dl is also considered normal. 130-159 mg/dl is already on the limit and 190 mg/dl is already too high.
High-density lipoprotein (High Density Cholesterol (HDL)), is a good cholesterol that helps tissues get rid of the so-called bad cholesterol. The higher the HDL, the better.
The optimal HDL level is 60 mg/dl or more. 40 mg/dl or less – too low. How to Raise Good Cholesterol or HDL Levels
Drug Free Alternatives To Lower Ldl Cholesterol (infographic)
To balance your cholesterol level in the body, it is not necessary to avoid eating bad food. Just add the right lifestyle and good foods listed below to your daily menu. In this way, the body has the ability to fight the bad cholesterol (LDL) naturally and reduce its proportion in your blood.
Fiber-rich foods help reduce cholesterol absorption in the gut, bind excess and help excrete from the body. Fiber is a dietary fiber, so animal foods (including fibrous and hard-to-eat meat) do not contain it.
Omega-3 fatty acids increase HDL levels and reduce the risk of cholesterol oxidation. These fatty acids are anti-inflammatory and keep the blood flowing.
Nuts and seeds are full of valuable oils that help reduce inflammation in the body and so regulate cholesterol very well. These healthy and delicious morsels contain vitamin E in addition to essential fatty acids.
Natural Ways To Lower Your Cholesterol
Try to avoid salted or candied nuts, which are unfortunately not on the list of healthy foods.
The tea has a cholesterol-lowering effect. According to a study by the US Department of Agriculture, black tea reduces blood fat levels by almost 10% in 3 weeks.
The results of the research concluded that drinking black tea helps reduce the risk of developing cardiovascular disease.
Green tea is rich in antioxidants that prevent oxidative rancidity. Green tea also helps wash away excess fat from the body. Drink your tea without sugar.
Top Foods To Raise Your Hdl
Cacao is one of the most antioxidant-rich plants in the world. Among other things, it also helps to raise HDL levels. The study showed that people who consumed cocoa powder for 12 weeks had a 24% increase in HDL levels. It would be best to consume organic raw cacao. You should also choose chocolate with a high cocoa content.
Compared to milk chocolate, it contains three times more antioxidants that prevent blood platelets from sticking together and clogging arteries.Garlic
Garlic is a natural antibiotic that works against viruses and bacteria, reduces clumps of blood platelets and lowers blood pressure. This protects the blood vessels and prevents cholesterol from sticking to the artery walls. Thus, garlic also helps prevent the risk of subsequent cholesterol deposition.
Avocado is rich in minerals, vitamins and monounsaturated fatty acids. Therefore, it is a great source of good fats. Adding this delicious fruit to your menu will help raise your HDL while lowering your LDL levels.
What Is The Difference Between Good And Bad Cholesterol?
In addition, avocados contain beta-sitosterol. It is a substance that helps reduce the amount of cholesterol absorbed from food.Lutein
Foods containing lutein keep the eyes healthy, but it has been shown that lutein also protects the artery walls from cholesterol deposits. This prevents clogging and reduces the risk of heart attack.
Physical activity will contribute to increased oxygen levels in the blood, improved blood circulation, loss of body acid and lowering of cholesterol – which increases stress hormones.
Negative emotions, excessive thinking, and high stress levels increase levels of inflammatory hormones, and associated with that, LDL levels.
Best Foods To Raise Your Hdl Or
Meditation, yoga, good sleep, fresh air, good company and happy minds help your body relieve stress and lower your LDL levels. Among the supplements, Ashwagandha is a famous stress reliever. Cholesterol standards
Labels: High density lipoproteins (HDL), How to lower your bad cholesterol, Intermediate density lipoproteins (IDL), Low density lipoproteins (LDL), Very low density lipoproteins (VLDL)
We use cookies to ensure that we provide you with the best experience on our website. If you continue to use this site, we will assume that you are satisfied with it. Ok Cholesterol is a wax-like substance secreted by the liver that performs several bodily functions such as maintaining cell membranes and tissues required for hormone production and aiding in bile secretion. It is abundant in a wide variety of animal products. But if the cholesterol levels are too high and become clogged in the body, it can hinder the normal functioning of the system. Cholesterol does not dissolve in water, but is transported by the molecules lipoproteins that carry cholesterol, fat-soluble vitamins in the blood.
There are different types of lipoproteins such as low density lipoprotein (LDL) or bad cholesterol and high levels of LDL result in cholesterol deposits in the blood vessels which can lead to stroke, heart attack and atherosclerosis. While high-density lipoprotein (HDL) or good cholesterol helps remove the clogged cholesterol from the blood vessels and ward off the risk of heart disease.
What Is The Optimal Ldl Cholesterol Level For Patients With Cardiovascular Diseases?
Some of the contributing factors that increase cholesterol levels include poor diet, unhealthy lifestyle, hereditary and certain medications.
Dietary changes and choosing the right kind of food can greatly help you reduce cholesterol levels and improve your lipid profile. Different types of foods work to lower LDL cholesterol in different ways, including adding soluble fiber to the diet that binds cholesterol and its precursors in the gut and clears them from the body before circulation.
Monounsaturated fatty acids and polyunsaturated fatty acids in the meal reduce the bad cholesterol and raise the good cholesterol. Several phytonutrients, plant sterols and stanols block the system from absorbing cholesterol.
Avocados are packed with exceptional amounts of nutrients and are an extremely rich source of monounsaturated fats. These healthy fats help lower LDL or bad cholesterol and raise HDL or good cholesterol.
Ways To Lower Your Cholesterol Naturally
Lentils or legumes are a group of vegetable foods that contain folate, iron, phosphorus, potassium and fiber in large amounts. Replacing refined grains with lentils reduces the risk of heart disease and balances cholesterol levels.
Dark chocolate contains cocoa powder as a key ingredient. Rich in polyphenols such as catechins and procyanidins, continuous intake of these polyphenolic compounds protects LDL cholesterol in the blood from oxidation. However, dark chocolate with a cocoa content of eighty percent or higher should be consumed.
Garlic contains various powerful plant compounds. Allicin, one of the main compounds in garlic, helps lower LDL cholesterol and keep blood pressure in check.
Tea contains many heart-healthy nutrients. It consists of catechins and quercetin, both of which are potent antioxidants. Consumption of these bioactive components helps balance cholesterol levels. Quercetin also helps with blood vessel function and lowers inflammation. Cholesterol is perhaps the most misunderstood nutrient of all. For many of us, it mainly acts as a bogeyman, hence the abundance of articles out there
