Ways To Lower Your Cholesterol – Cholesterol is often associated with something bad. But, in reality, this is not the case and everything is not always that black and white.
Cholesterol is an important substance for the human body. It is an important component of cell membranes, and without it, no cells in your body would be formed.
Ways To Lower Your Cholesterol
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A very important indicator of its total level is the ratio of LDL and HDL cholesterol, the bad and good cholesterol ratio, which should be less than 2.5:1.
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The ratio of total cholesterol to HDL should be less than 4.2:1. Below we will write about what is good and bad cholesterol, how to increase the good and how to decrease the bad.
Cholesterol is the most common alcohol in the human body, obtained from food (mostly from animal fat) and mostly synthesized in the liver.
Simply put, if there is no inflammation or broken blood vessels in the body, cholesterol moves freely and is not able to accumulate in the walls of the blood vessels or cause any problems there.
So the question is not always how to lower cholesterol, but rather – how to raise good cholesterol (HDL) levels. There are four types of cholesterol in the human body:
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LDL and HDL cholesterol are often discussed because 60-70% of total human cholesterol is in LDL and 25-35% in HDL. So, these are the two main players and so we will focus on them in this article.
Low-density lipoprotein (low-density cholesterol (LDL)), is a bad cholesterol whose excessive blood levels cause cholesterol to deposit on the walls of blood vessels and cause atherosclerotic plaques or atherosclerosis. It is one of the most important risk factors for heart disease. As the plaques grow, they begin to partially occlude the vessel lumens.
As a result of vascular constriction, the heart muscle cells no longer have enough oxygenated blood. Ischemia results when the heart muscle is starved for oxygen and nutrients.
When damage or death of part of the heart muscle occurs as a result of ischemia, it is called a heart attack or myocardial infarction (MI).
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As it grows, the spike may rupture and release substances that form a thrombus. A thrombus can completely occlude the vessel lumen. When blood clots form in the arteries of the myocardium, it causes myocardial blood flow or myocardial death, or infarction. If such a blood vessel is blocked in the brain, a stroke occurs.
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 the tissues get rid of the so-called bad cholesterol. The higher your HDL, the better.
The optimal HDL level is 60 mg/dl or higher. 40 mg/dl or less – very low. How to increase good cholesterol or HDL levels
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It is not necessary to avoid eating bad foods in order to balance the amount of cholesterol in the body. Just add the right lifestyle and good foods listed below to your daily menu. Thus, the body has the ability to naturally fight bad cholesterol (LDL) and reduce its proportion in your blood.
Fiber-rich foods help reduce cholesterol absorption in the intestines, bind excess, and help flush it out of the body. Fiber is a plant carotenoid, 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 act as anti-inflammatory and keep blood flowing.
Nuts and seeds are loaded with valuable oils that help reduce inflammation in the body and therefore regulate cholesterol better. These healthy and tasty morsels contain vitamin E in addition to essential fatty acids.
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Try to avoid salted or candied nuts, which are unfortunately not on the list of healthy foods.
Tea has a cholesterol-lowering effect. According to a study by the US Department of Agriculture, black tea lowers blood fat levels by nearly 10 percent in 3 weeks.
Research results have concluded that drinking black tea can help reduce the risk of heart disease.
Green tea is rich in antioxidants that prevent oxidative rancidity. Green tea also helps in shedding excess body fat. Drink tea without sugar.
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Cacao is one of the most antioxidant-rich plants in the world. Among other things, it also helps increase HDL levels. Studies have shown that HDL levels increased by 24% in people who consumed cocoa powder for 12 weeks. Consuming organic raw cacao is best. Also, you should select chocolates with high cocoa content.
Compared to milk chocolate, it has three times more antioxidants that prevent platelets from sticking together and clogging arteries. Garlic
Garlic is a natural antibiotic that works against viruses and bacteria, reduces clumping of platelets and lowers blood pressure. It protects blood vessels and prevents cholesterol from sticking to artery walls. Thus, garlic also helps prevent the risk of cholesterol build-up later on.
Avocados are rich in minerals, vitamins and monounsaturated fatty acids. So it is a great source of good fats. Adding this delicious fruit to your menu will help increase your HDL while lowering LDL levels.
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In addition, avocados contain beta-sitosterol. It is a substance that helps reduce the amount of cholesterol absorbed from food. Lutein
Lutein-rich foods keep the eyes healthy, but lutein has also been found to protect the artery walls from cholesterol build-up. It prevents clogging and reduces the risk of heart attack.
Physical activity contributes to increasing the level of oxygen in the blood, improving blood circulation, reducing body acidity and reducing cholesterol – increasing stress hormones.
Negative emotions, overthinking, and high stress levels increase levels of inflammatory hormones, and in combination, LDL levels.
Simple Ways To Lower Your Cholesterol
Meditation, yoga, good sleep, fresh air, pleasant company and a happy mind can help your body reduce stress and lower LDL levels. Among dietary supplements, Ashwagandha is a well-known stress reliever. Cholesterol standards
Tags: high density lipoprotein (HDL), how to lower your bad cholesterol, intermediate density lipoprotein (IDL), low density lipoprotein (LDL), very low density lipoprotein (VLDL)
We use cookies to provide you with the best experience on our website. If you continue to use this site we will assume that you are happy with it. OkCholesterol is a waxy substance secreted by the liver that performs many physiological functions such as maintaining cell membranes and tissues necessary for hormone production and aiding in bile secretion. It is abundant in a wide range of animal products. However, if the amount of cholesterol increases too much and accumulates in the body, it can disrupt the normal functioning of the system. Cholesterol is not water soluble, instead it is transported in the blood by lipoprotein molecules that carry cholesterol, a fat-soluble vitamin.
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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 that can lead to stroke, heart attack and atherosclerosis. While high-density lipoprotein (HDL) or good cholesterol helps move cholesterol out of the blood vessels and helps prevent the risk of heart disease.
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Some of the contributing factors that increase cholesterol levels include poor dietary habits, unhealthy lifestyle, heredity and certain medications.
Dietary modifications and choosing the right types of food can help you lower cholesterol levels and improve your lipid profile. Different foods work in different ways to lower LDL cholesterol, including dietary soluble fiber that binds to cholesterol and its precursors in the intestines and removes them from the body before the bloodstream.
Monounsaturated fatty acids and polyunsaturated fatty acids in food reduce bad cholesterol and increase good cholesterol. Many phytonutrients, plant sterols and stanols, prevent the system from absorbing cholesterol.
Avocados are packed with an extraordinary amount of nutrients and are an extremely rich source of monounsaturated fat. These healthy fats help lower LDL or bad cholesterol and increase HDL or good cholesterol.
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Pulses or legumes are a group of plant foods that are high in folate, iron, phosphorus, potassium, and fiber. Replacing refined grains with pulses reduces the risk of heart disease and balances cholesterol levels.
Dark chocolate has cocoa powder as its main ingredient. Rich in polyphenols such as catechins and procyanidins, continuous intake of these polyphenolic compounds protects LDL cholesterol from oxidation in the blood. However, dark chocolate with 80 percent or more cocoa content should be consumed.
Garlic contains a variety of powerful plant compounds. Allicin, one of the main compounds in garlic, helps lower LDL cholesterol and keep blood pressure under control.
Tea contains many heart-healthy nutrients. It contains catechins and quercetin, both powerful antioxidants. Consuming these bioactive components helps in balancing cholesterol levels. Quercetin also helps with blood vessel function and reduces inflammation. Cholesterol is a type of fat. Our bodies make our own, and we also eat foods that contain cholesterol. Cholesterol is not bad. It helps us
Ways To Eat Your Way To Lower Cholesterol
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