How to reduce cholesterol? This is very common question. Beside its, there automatically comes some another questions. So let’s start to discuss about cholesterol. Cholesterol is a fat-like substance that is found in all the cells in our body. Body needs some cholesterol to make hormones, vitamin D and substances that can help to digest foods.
It is an organic molecule and also a sterol that is a type of lipid. This is needed for good health, but absorbing it in too much can increase risk of heart disease. It’s melting point is 148 °C and boiling point is 360 °C.
Two types of cholesterols are present in our body. One of them is HDL that is High Density Lipoprotein and it’s also called “Good” cholesterol. Another is LDL that is Low Density Lipoprotein and it’s also called “Bad” cholesterol and it can promote risk for heart disease and stroke.
Eating saturated fats, trans fats and foods such as red meat and full-fat dairy products can raise cholesterol level. Normal cholesterol level for <=19 age-
| Type of Cholestero | Healthy Level |
| Total Cholestero | Less than 170mg/dL |
| Non-HDL | Less than 120mg/d |
| LDL | Less than 100mg/dL |
| HDL | More than 45mg/dL |
There are some common symptoms of cholesterol problems. These are-
- Upper abdomen or back
- Chest pain
- Angina
- Coldness or numbness in extremities
- Shortness of breath
- Extreme fatigue.
Using a cholesterol home test kit someone can test his/her cholesterol level at home initially. But finally it can be checked through checking a lipid profile that is the most informative way.
Body needs cholesterol for making healthy cells, but high levels of cholesterol can increase risk of heart disease. High cholesterol can develop fatty deposits in blood vessels. That deposits grow it and making difficult for enough blood to flow through arteries. Increasing cholesterol level in the body, it can be increased the risk of angina that is chest pain caused by heart disease, high pressure, stroke and other circulatory disease. Everyone should control the cholesterol level. For lowering cholesterol Niacin can play important role. This is vitamin B and can boost HDL cholesterol and lower LDL cholesterol. It’s a medicinal way. But we should follow the natural way to low the cholesterol level. Retaining a healthy weight can reduce cholesterol. Drinking water a half hour before meals helps to lose weight.
There are also some natural way for reducing cholesterol level. Such as-
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Eliminating the following foods:
- Dairy products made from whole or reduced-fat milk.
- Saturated vegetable oils (such as coconut oil, palm oil and palm kernel oil).
- Poultry.
- Pork.
- Fatty beef.
- Pizza.
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Changes lifestyle and diet:
- Keep off smoking.
- Loss excess weight.
- Extract trans fats .
- Should eat heart healthy foods rich in fiber and omega 3 fatty acids.
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Exercise most days of the week:
- Go for run.
- Take an animated walk.
- Go for jogging.
- Take a laps at the pool.
- Strike a yoga poses.
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Some foods that collect a low cholesterol:
- Barley and other whole grains.
- Oats.
- Beans.
- Nuts.
- Apples, grapes and other citrus fruits.
- Foods with sterols and stanols.
For alleviating cholesterol quickly we should be mindful of fat intake, must be focused on eating fruits, vegetables, whole grains etc. We should eat more plant sources of protein and get moving. Sometimes stress can cause an increase in bad cholesterol that is LDL. This for example is that stress is linked to having a higher body weight, less healthy dietary habits, and a less healthy diet, all of which are known as risk factors for high cholesterol.
As there is no complete cure for this condition only implement changes in lifestyle can control cholesterol levels. So we have to maintain our daily lifestyle with suitable diet chart.