Dangers of High Cholesterol
Individuals with uncontrolled high blood cholesterol levels may experience heart disease. High cholesterol levels usually occur in over fifty people with weight issues, diabetes, and digestive disorders. High blood cholesterol levels can result from either the overproduction of the cholesterol caused by liver dysfunctions or the body’s failure to remove it. However, apart from physical elements that enable cholesterol build-up inside the body, there are many other external factors. These include an unhealthy diet, lack of exercise, smoking, and alcohol drinking. In this article, you will learn how to control cholesterol naturally.
Control Cholesterol Naturally Through Elimination
The body can produce the amount of cholesterol it needs to sustain its regular activity. But, a diet high in cholesterol can increase blood cholesterol levels. Foods of animal origin are rich in cholesterol and saturated fats. They are very hazardous when consumed in large amounts. You must exchange meats and dairy products with vegetables, cereals, and fruits. It will help you preserve normal cholesterol levels. Easy carbs like sugary foods also cause cholesterol to build up inside the body. Therefore, sugary foods need to be prevented.
Regular exercise is crucial for keeping your blood cholesterol levels in check. It improves blood circulation and helps in the removal of excess cholesterol. Exercise will also help you maintain normal cholesterol levels and lose extra weight.
Cigarette smoking causes cholesterol to build up inside arteries. This build-up can trigger blockage and affect the normal flow of blood. If you have high blood cholesterol levels and are a smoker, you should consider quitting.
Controlling Cholesterol Naturally Benefits the Body
Cholesterol is highly crucial to the body within normal limits. The liver is the organ that produces cholesterol. However, it is produced as needed in the body’s specific functions. For example, the body cannot make hormones like testosterone and estrogen without cholesterol. Nor can it produce vitamin D, which fortifies bone tissues. In small quantities, cholesterol is beneficial for the body. However, in large amounts, it can cause excessive damage.
Cholesterol is not soluble in blood, and for that reason, it accumulates and transfers inside arteries. When this happens, it slows down the normal blood flow, and high cholesterol levels increase the threat of cardiovascular diseases. High cholesterol can cause cardiac arrest.
Types of Cholesterol
It is necessary to understand that there are different types of cholesterol. When you have your cholesterol levels checked, you are usually told the overall cholesterol level. Total cholesterol level includes high-density lipoprotein (HDL), low-density lipoprotein (LDL), and extremely low-density lipoprotein (VLDL). Low-density lipoprotein is called “bad cholesterol.” This compound can be harmful to the human body when in excess. Bad cholesterol (LDL) accumulates inside arteries and disturbs average blood circulation. Good cholesterol (HDL) is benign to the body. It gathers low-density lipoprotein from the bloodstream and brings it back to the liver.
Keeping a healthy diet plan and working out regularly will raise your good cholesterol levels. You will also minimize harmful cholesterol levels. By improving your way of life, you will keep your overall cholesterol levels in check.
How to Control Cholesterol Naturally
Any person who wants to live a healthy lifestyle will know how to control cholesterol naturally. Elevated cholesterol levels increase a person’s heart attack and heart disease risk. While some medications can help reduce increased cholesterol levels, you do not want to rely on them. That is why even medical experts recommend that you seek natural means to reduce these levels.
Even if you are taking cholesterol-controlling medications now, taking advantage of the methods described below will help very well.
Method #1–Increase Physical Activity
You do not need to sign up for a gym membership. You need to find ways to be more active daily. Nevertheless, increasing your physical activity levels is an excellent way of helping to lower cholesterol levels. You can try any of the following for starters:
Playing one of your favorite sports
Riding a bike
Taking brisk walks at certain times of the day
Experts say that increasing your daily physical activity can improve your good cholesterol levels.
It is recommended that you check with your doctor before starting an exercise routine. Then, you will know how much exercise you should be doing daily and weekly.
Method #2–Eat Healthy Food
If your current diet contributes to your elevated cholesterol levels, then changing your eating habits will be helpful. Here are a few changes in your diet that you can implement with the guidance of a nutritionist or your doctor.
Eliminate trans fats
Reduce your saturated fat intake (those that contain bad cholesterol)
Increase your soluble fiber intake; good sources include Brussels sprouts, kidney beans, pears, apples, and oatmeal.
Add some whey protein.
Add omega 3s to your diet; good sources include flax seeds, walnuts, herring, mackerel, salmon, and sardines.
Method #3–Lose Weight
If you carry some extra pounds, losing weight will naturally lower your cholesterol levels. You need to combine methods 1 and 2 above to achieve this.
One of the best ways to help you lose weight is to reduce your sugar intake. You can also ask your doctor if intermittent fasting can help you.
Method #4–Quit Smoking
Studies show that their HDL cholesterol levels go down rather quickly when smokers stop smoking. Here are some fast facts:
After you stop smoking for 20 minutes, your cholesterol levels will go down drastically
Lung function starts to improve after a month of quitting, and then your blood circulation begins to improve
After a year of quitting, your risk for heart disease will get reduced by 50%.
Method #5–Reduce Alcohol Intake
Some may argue that red wine and moderate alcohol intake can positively impact cholesterol levels. But unfortunately, the small benefits of alcohol do not warrant a recommendation from your doctor.
If you are already suffering from high cholesterol levels, you should consider abstaining from alcohol altogether. For healthy adults, one to two drinks may be okay. But remember to check with your doctor before you head on out to the bar.
As you may have already noticed, the best way to control cholesterol naturally is to make lifestyle changes. Even if you are already taking medication, lifestyle changes can be a big help to you. Learning how to control your cholesterol naturally will change your life.
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