Cholesterol is one of the most important substances in human body. It is an essential component of human body cells and is produced by liver. All the required amount of Cholesterol Level can also be obtained through our diet because whatever we eat contains some particular percentages of different type of cholesterols. Now question arises; what’s the point of lowering cholesterol levels in our body, when it’s an essential part of it? The answer lies in the fact that says, ‘Excess of everything is harmful’. The same goes for cholesterol too. Whenever its amount exceeds from the safe levels, things get worse.
Let me familiarize you with some basic knowledge about cholesterol. Cholesterol is not soluble in water and so in blood. There are lipoproteins which carry cholesterol in blood. Now, there are two types of them, one are LDL (low density lipoproteins) and others are HDL (high density lipoproteins). The LDL is known as bad cholesterol because high levels of LDL results in blocked and rigid arteries eventually ending up into serious heart diseases (heart attack, heart stroke etc). The other one, HDL is famous as good cholesterol because it helps reducing LDL or it removes high LDL levels from arteries minimizing the chances of renal failures.
Now, we are set with the basics; let’s talk about how you will identify your high cholesterol. Some of the most common symptoms are obesity, if you are overweight there are more chances you carry high cholesterol levels in your blood. Similarly unhealthy lifestyle that includes low physical activity, drugs, alcohol and intake of saturated foods etc tends to be the major cause of high cholesterol. To keep your cholesterol in your control, it’s important to maintain a check on its percentages in your body through regular blood tests.
To increase your health and to get rid of chronic cholesterol high levels, one can take simple and steady steps to serve the purpose. Changes in lifestyle on ground levels can aid in improving one’s fitness. Now, we will talk about some natural ways that can surely help you to lower your cholesterol level and to boost up your physical fitness.
10. Avoid Unhealthy Fats
Our body directly reacts to what we eat, so it’s important to take care of our daily routine diet. Fats as we all know are necessary to our body but they too are good only until they don’t fall out from safe levels. In order to reduce high cholesterol level, saturated fats and Trans fats must be avoided to the fullest. Saturated fats found in high fat dairy products, animal fat (red meat) etc are proven to be heart damaging.
Similarly Trans fats that are mostly found in baked and fried foods are also of no use to our health instead they increase bad (LDL) fat in our blood and reduces good (HDL) fat. So to keep your cholesterol level in your control avoid both of these.
9. Increase Physical Activities/Workout
When there is a talk about healthier body, no one can ignore the importance of exercise. To keep a sound mind in a sound body, workout or physical activity plays a major role. Researches proved that daily work out of 1 1/2 hour can improve your body’s immune system, in addition physical activities like swimming, brisk walking, and cycling etc can improve your HDL cholesterol level, helps you lose weight about 1 to 2 pounds a week and boosts up your metabolism.
8. Soluble Fibers
Increased intake of soluble fibers in your diet can help you lower your cholesterol level. Foods rich in soluble fibers include oats, bran, barley, nuts, apples and beans etc when taken in appropriate amounts increases the HDL cholesterol level in blood. On the other side these also make one feel full. Soluble fibers dissolve into blood quickly and also help to reduce weight.
7. Olive Oil
Olives are proven to be a blessing for human body for so long. Their benefits cover a big area of human health but as far as their role in reducing cholesterol level is concerned; they fully serve the purpose here too. Use of olive oil in daily food reduces LDL cholesterol amounts at least up to 15%. Helps in improving your heart’s health and contains antioxidants that increase your immune system and elevates body resistance towards diseases. Many researches have shown that people with minor heart diseases recovered to some good percentages, just by the use of olive oil in their daily diet.
Tea is used as a common beverage all over the world. It has antioxidants that not only strengthen one’s immune system but also plays a great role in reducing the bad (LDL) cholesterol level in human body. Else then that green tea not only lowers LDL but also enhances HDL cholesterol level protecting your heart from blockage and failure. Moreover research has shown that black tea is also helpful in reducing obesity and in losing extra body fats. Patients with high cholesterol must add tea into their daily diet menu to extract the maximum benefits out of it.
5. Fish (Natural Way to Control Cholesterol Level)
Fish is a high source of a natural health wonder called omega-3 fats. Eating fish twice a week improves your health. Eating fish also improves skin, hair and eyes health. Eating more fish lowers the cholesterol level in your body because it does not contain saturated fats. Omega-3 fats help protect your heart from diseases and are a good source of proteins that improves your muscle health. In countries with high sea food intake ratio, it has been observed that masses suffering from heart related diseases are less in number.
4. Eat chocolate
Eating chocolate is a favorite thing of almost every one among us. Now, the good news is that it has been proved that eating dark chocolate that contains antioxidants is beneficial for human health. Studies have shown that chocolate protects human cardiovascular system. It lowers the overall cholesterol level in blood thus help in building the good cholesterol that improves heart health and prevents arteries from getting clogged. Dark chocolate must be preferred over milk chocolate because it is less processed and contains double the amount of antioxidants beneficial for human body.
3. Vegetables and Fruits
Fruits and vegetables are always been considered essential part of our diet. They contain substances that provide our body with necessary carbohydrates, proteins, vitamins and elements like iron and zinc. There are a large number of fruits and vegetables that are rich enough in bad cholesterol lowering antioxidants. Some of them include cabbage, garlic, carrots, onions, soybeans, tomatoes, avocado, grapefruit, blueberries, raspberries etc. So, making fruits and vegetables a major part of your diet can surly help you control your cholesterol level and a maintained and in shape body.
2. Avoid Refined Grains and Sugars
Refined grains and sugars contain high percentages of carbohydrates that are not only the root cause of obesity but also increase cholesterol levels. Refined grains and sweets are low in nutrients and fibers. Studies have revealed that such sugars and grains are absorbed in blood causing diabetes and heart diseases.
Anyone who wants to reduce their cholesterol level must avoid all the kinds of refined grains and sugars in order to succeed in your cholesterol lowering plans. These types of grains and sugars regulate the production of LDL (bad) cholesterol in human blood which results in blood clotting in arteries, rigid veins and poor heart functioning.
1. Quit Smoking and Alcohol
To improve your lifestyle it is important that priority must be given to the things that improves your health no matter how much they seems to be in fashion for you or your society. Smoking nowadays is considered a common and an essential part of our society. But we need to identify, how adversely it is affecting our generations. Smoking and other related drugs are not only injurious to our lungs and respiratory system but it plays a major role in damaging our heart.
People with high cholesterols and addicted to smoking can have to face serious consequences in longer run. Smoking lowers the amount of good (HDL) cholesterol in the blood stream. Diseases like heart stroke and failures are common in people with more smoking and alcohol intake. Quitting smoke and all the drugs will help you improve your health and reduce chances of bad cholesterol levels in blood.
Today we discussed a number of ways through which one can fight with the high cholesterol levelG and ensure a healthy living. All the points we discussed above do not require any extra costs neither they include any chemical medications. Though in medical science, a good number of medications are available that help serve the purpose. The point to ponder here is that by bringing little changes in our daily routine life, we can modify the whole picture of our health without any extra efforts. All we need is a little determination and self-care.