How To Lower Cholesterol Healthily
High cholesterol can be a big issue for many people and for several reasons, most people will think that it’s due to weight although that’s not always the cause and can be affected in various ways. Keeping your cholesterol low can have many health benefits for your physical and mental health and it’s something I keep an eye on.
What is Cholesterol?
Cholesterol is a waxy, fat-like substance found in every cell of your body. It’s essential for building cell membranes, producing hormones like estrogen and testosterone, and making vitamin D and certain digestive fluids. Your body produces all the cholesterol it needs, but it’s also found in foods like meat, dairy products, and eggs. Cholesterol travels through the bloodstream in particles called lipoproteins, mainly low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is often referred to as “bad” cholesterol because it can lead to plaque buildup in your arteries, while HDL is known as “good” cholesterol as it helps remove excess cholesterol from your body.
Why is High Cholesterol Bad?
High cholesterol, particularly high levels of LDL cholesterol, can lead to the buildup of plaques in your arteries, a condition known as atherosclerosis. This can cause the arteries to narrow and harden, restricting blood flow to vital organs like the heart and brain. When blood flow to the heart is blocked, it can result in a heart attack. Similarly, if the blood supply to part of the brain is cut off, it can cause a stroke. High cholesterol doesn’t usually have obvious symptoms, which is why regular cholesterol screening is important, especially as you age or if you have risk factors like obesity, diabetes, or a family history of heart disease.
5 Ways to Keep Your Blood Cholesterol Low
- Eat a Heart-Healthy Diet: Incorporate foods that are low in saturated and trans fats, such as fruits, vegetables, whole grains, and lean proteins. Focus on including healthy fats found in nuts, seeds, and oily fish like salmon and mackerel, which are rich in omega-3 fatty acids.
- Exercise Regularly: Physical activity can help raise HDL cholesterol while lowering LDL cholesterol and triglycerides. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, on most days of the week.
- Maintain a Healthy Weight: Losing excess weight can help reduce total cholesterol, LDL cholesterol, and triglyceride levels. Even a modest weight loss of 5-10% can significantly improve cholesterol levels.
- Quit Smoking: Smoking lowers HDL cholesterol and damages your blood vessels, making cholesterol more likely to stick to artery walls. Quitting smoking improves your HDL cholesterol and benefits your heart health almost immediately.
- Limit Alcohol Intake: While moderate alcohol consumption has been linked to higher levels of HDL cholesterol, excessive drinking can lead to high blood pressure, heart failure, and stroke. Limit alcohol to one drink per day for women and two for men.
How To Lower Cholesterol Healthily
Lowering cholesterol healthily involves making sustainable lifestyle changes rather than relying solely on medication. Start by focusing on dietary adjustments: reduce intake of saturated fats found in red meat and full-fat dairy products, and eliminate trans fats often found in processed foods. Increase your fibre intake by consuming more fruits, vegetables, legumes, and whole grains, as fibre helps reduce LDL cholesterol. Engage in regular exercise, which not only lowers bad cholesterol but also improves your overall cardiovascular health. If lifestyle changes aren’t enough, consult with a healthcare provider who may recommend cholesterol-lowering medications such as statins.
How to Keep Your Cholesterol Low
Keeping your cholesterol levels low involves maintaining healthy habits consistently. Regular physical activity and a balanced diet rich in whole, unprocessed foods play a critical role. Regular monitoring through blood tests is also important, as it helps you keep track of your cholesterol levels and make necessary adjustments. Managing stress through relaxation techniques such as yoga, meditation, or breathing exercises can also positively affect your cholesterol levels and overall heart health. Additionally, be mindful of other health conditions, such as diabetes and high blood pressure, that can worsen cholesterol issues and follow your healthcare provider’s recommendations for managing them.
Keep Your Cholesterol Low, Why?
Maintaining low cholesterol levels is crucial for reducing the risk of heart disease, stroke, and other cardiovascular conditions. High cholesterol can silently and gradually damage your arteries, leading to life-threatening complications. By keeping your cholesterol low, you not only protect your heart but also improve your overall quality of life and longevity. A balanced approach that combines diet, exercise, weight management, and avoiding tobacco can significantly reduce your cholesterol levels and keep your cardiovascular system in top shape.
What Foods to Eat to Keep Your Cholesterol Low
- Oats and Barley: High in beta-glucan, a type of soluble fibre that can help lower LDL cholesterol.
- Nuts and Seeds: Almonds, walnuts, and chia seeds are excellent sources of healthy fats, fibre, and plant sterols that help reduce LDL cholesterol.
- Fruits and Vegetables: Rich in fibre, and antioxidants, and low in calories, fruits like apples, berries, and citrus fruits, and vegetables like spinach, kale, and Brussels sprouts help lower cholesterol.
- Fatty Fish: Salmon, sardines, and mackerel are high in omega-3 fatty acids, which help increase HDL cholesterol and reduce LDL cholesterol.
- Legumes and Beans: Chickpeas, lentils, and black beans are high in soluble fiber and protein, making them a heart-healthy replacement for red meat.
- Olive Oil: Contains monounsaturated fats that can help lower LDL cholesterol while maintaining HDL cholesterol levels.
- Avocado: A rich source of monounsaturated fats and fibre, avocado helps lower LDL cholesterol and is a versatile addition to meals.
It might also be an idea to eat more plant-based foods that are food for cholesterol but always make sure you check the details on the food packaging before consuming to make sure the food is right for you.
By incorporating these foods into your diet and maintaining healthy lifestyle habits, you can effectively manage and reduce your cholesterol levels, promoting better heart health and overall wellness.