We all want a healthy body to live our life to the fullest. According to WHO, high cholesterol is the primary cause of all cases of ischaemic heart disease. The impact of high cholesterol is truly worrying – it’s estimated to have caused 2.6 million fatalities (making up 4.5% of all deaths).
The good news is you can lower your cholesterol naturally to improve your overall health. In this blog, you will learn some tips about how to lower your cholesterol level naturally.
Good vs. Bad Cholesterol
Did you know that not all cholesterol is harmful? It’s not black and white. Because your body does need a certain level of cholesterol. There are two types of cholesterol:
high-density lipoprotein (HDL), the good guy, and LDL, the villain. So, you want more HDL and less LDL.
The Dangers of High Cholesterol
High cholesterol might seem harmless because it doesn’t cause any symptoms. But don’t let that fool you. It’s a silent killer, contributing to heart disease, strokes, and more.
Tip 1: Healthy Eating Habits
What to Eat
Ever heard the phrase “You are what you eat”? When it comes to cholesterol, it’s pretty accurate. Your new best friends should be lean meats, fruits, veggies, whole grains, and healthy fats.
What to Avoid
You should avoid LDL, i.e., saturated and trans fats. Found in full-fat dairy, fried foods, and baked goods, they’re cholesterol’s allies. Best to stay away from them!
Reading Food Labels
How to ensure you’re making the right choices? Reading food labels! It’s your secret weapon in the fight against cholesterol.
Tip 2: Regular Exercise
Sweating it out isn’t just for weight loss. It can also boost your HDL and lower your LDL.
Easy Ways to Incorporate Exercise
So, how can you get moving? It’s simpler than you think. Walking, cycling, and even gardening can help. You just need to get your heart pumping!
Tip 3: Maintain a Healthy Weight
Body Mass Index (BMI)
Your weight matters when it comes to cholesterol. More specifically, your BMI does. Maintaining a healthy BMI can reduce your risk of high cholesterol.
Waist Circumference
Not just your overall weight but where it’s distributed matters too. An excess around the middle, i.e., the abdomen, indicates higher cholesterol levels.
Tip 4: Quit Smoking
Smoking and cholesterol are a dangerous combo. The habit lowers your HDL, making it harder to remove the bad cholesterol.
So, what happens when you quit? Your HDL levels improve, and the risk of heart disease decreases. A win-win situation!
Tip 5: Limit Alcohol Intake
Alcohol and Cholesterol
Alcohol plays a tricky role in cholesterol. A little might improve HDL, but too much? It can lead to high cholesterol and other health issues.
Safe Levels of Alcohol
So, what’s the safe limit? One drink a day for women and two for men, but remember, moderation is key.
Medication and Cholesterol
If lifestyle changes aren’t enough, medication can help. But that’s a decision for you and your doctor to make.
It’s important to keep an eye on your cholesterol levels. Regular check-ups are a must! Or, why not test from the comfort of your home? There are many sample collection services available in Pakistan.
Takeaway
Lowering cholesterol naturally is achievable, and the benefits to your health are enormous. With healthy eating, regular exercise, maintaining a healthy weight, quitting smoking, and limiting alcohol, you can keep cholesterol in check. And remember, consistency is the key!
FAQs
Does cholesterol affect only adults?
No, high cholesterol can affect individuals of all ages, including children.
What foods are high in good cholesterol?
Foods rich in omega-3 fatty acids like fatty fish, nuts, and seeds are high in good cholesterol.
How often should I test my cholesterol?
Adults should generally have their cholesterol tested every five years.
Can high cholesterol be genetic?
Yes, a condition called familial hypercholesterolemia causes high cholesterol levels from birth.
What are the symptoms of high cholesterol?
High cholesterol typically has no symptoms. Regular testing is necessary to detect it.
What is the ideal cholesterol level?
For most adults and children, total cholesterol levels should be under 200 milligrams per deciliter (mg/dL). Women need more HDL (good cholesterol) than men.
Can fasting lower cholesterol quickly?
Some researches show that alternate-day fasting trials lasting 3–12 weeks greatly reduce total cholesterol and triglycerides.
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