How can I lower my cholesterol?

What is cholesterol?

In our body, the liver is responsible for the production of cholesterol, a lipid wax-like substance. Cholesterol molecules circulate in the blood.

The liver makes all the cholesterol the body needs, so a person does not need to consume cholesterol in their diet.

Cholesterol itself is not the bad guy; blood cholesterol plays an important role in helping to build cells.

Dietary Cholesterol

Other sources of cholesterol come from the diet. Dietary cholesterol is only found in foods of animal origin, such as meat and fat-rich dairy products, although experts recommend eating less dietary cholesterol the better.

This is because adding more dietary cholesterol increases the amount of this compound in the body and blood, which increases a person's overall cholesterol levels.

How are cholesterol levels in the blood measured?

When measuring cholesterol levels, a doctor will evaluate four markers in a person's blood.

1. Low-density lipoprotein (LDL) cholesterol: the "bad" cholesterol. A lower LDL count may be a good indicator of health and reduced risk of disease.

2. High-density lipoprotein (HDL) cholesterol: The good cholesterol. Low HDL cholesterol may be a risk factor for other problems, while a higher HDL count indicates good health.

3. Triglycerides: A common type of fat in the blood. Higher levels may mean a person is at increased risk for certain problems, especially if they also have other risk factors, such as low HDL cholesterol.

4. Total cholesterol: This number takes into account blood triglyceride and LDL and HDL cholesterol levels.

A doctor will use all of these numbers in the context of a person's overall health and other risk factors to determine their risk of heart disease and stroke.

Why is it important to lower cholesterol?

High cholesterol plays a role in worsening heart health.

As more cholesterol circulates in the bloodstream, the heart may have difficulty pumping blood more appropriately. This cholesterol may also lead to a buildup of plaque in the arteries, which increases the risk of atherosclerosis.

High cholesterol puts a person at risk for heart disease, heart attack and stroke.

Measures include exercising regularly and focusing on a diet rich in plant-based foods, free of refined foods and certain types of fats.

1. Dietary changes

Cholesterol has a lot to do with a person's diet. Therefore, a healthy diet is the first thing that doctors recommend to people who want to lower their cholesterol fast.

Eliminate trans fats

Trans fats lower the levels of beneficial cholesterol and increase the levels of unhealthy cholesterol. Some dietary trans fats are found naturally in products such as milk and meat. Other trans fats come from the manufacturing process.

Food companies add hydrogen to certain fats to make the food structure more robust.

Possible sources of trans fats include meat and dairy products, packaged hydrogenated oils, and fried foods from fast food restaurants.

Reducing saturated fats

Saturated fats are solid at room temperature and may be unhealthy. Eating large amounts of saturated fats can increase LDL cholesterol levels. The American

Heart Association (AHA) recommends limiting saturated fat intake to 5-6% of daily calories. Sources of saturated fat include meat and dairy products, such as cheese, butter and milk, and vegetable oils, such as palm and coconut oils. Add more plant-based foods

A cholesterol-lowering diet includes eating a variety of plant-based foods such as fruits, vegetables, grains and seeds. Plant foods do not contain cholesterol, so they do not increase the amount of cholesterol in the body.

In addition, plant foods contain nutrients that may lower other risk factors for heart disease, such as antioxidants and certain types of fiber.

Increase fiber intake

Plants are the only source of fiber in the diet. Fiber is an important factor in promoting digestive health and may also influence other risk factors, such as high cholesterol. The American Heart Association (AHA) estimates that a high-fiber diet can help lower cholesterol by 10 percent.

Eating more plant-based foods will naturally increase fiber intake. People who need extra fiber may want to consider taking fiber supplements to help them meet their daily needs.

Increase plant-based protein sources

Introducing variety into the diet may help people manage certain risk factors for heart disease. Many people get their protein primarily from animals. However, it may also be helpful to include plant protein sources in their diets.

Many foods that contain high amounts of protein include:

Legumes and pulses, such as chickpeas, lentils and peas
Grains, such as rice, quinoa and a-vegetables
Nuts, such as almonds and cashews
Seeds, including pumpkin seeds, sunflower and hemp seeds

Eat less refined foods

It is best to avoid refined foods whenever possible. Examples include too much white rice, steamed buns, pasta, and pastry bread. These foods often contain ingredients that people should avoid when they want to lower their cholesterol, including refined grains, added trans and saturated fats, and added sugars.

2、Lifestyle Modifications

Lifestyle changes can help lower cholesterol.

Exercise

Exercise plays a key role in cardiovascular health and healthy cholesterol levels. Just 150 minutes of moderate intensity aerobic exercise per week can help lower cholesterol and other risk factors, such as high blood pressure. To do this, a person needs to perform 30 minutes of exercise to raise their heart rate during five days of the week. These activities may include:

brisk walking
Swimming
Cycling
Running
Exercise and dance classes

Avoid Smoking

Smoking affects many aspects of your health. For people with high cholesterol, smoking lowers the level of beneficial cholesterol in the body. A study published in Biomarker Research found that HDL cholesterol increased rapidly in people who quit smoking. This is an important marker of overall cholesterol health.

Maintaining a normal weight

Achieving or maintaining a moderate body weight can also reduce risk factors for disease in people with obesity. It can help people lower their LDL cholesterol levels and raise their HDL cholesterol levels. The American Heart Association has noted that a 10% weight reduction in a person's total body weight can help improve their cholesterol numbers.

Medication

Medications are important tools for people who have high cholesterol levels and may be suffering from heart failure or stroke. Statins are the standard medication for most people. Statins lower cholesterol and reduce the risk of heart disease or stroke caused by high cholesterol.

Depending on an individual's personal risk factors, your doctor may recommend other medications, such as: