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When your cholesterol level increases significantly, this can lead to life threatening conditions. For this reason, it’s very important for you to learn how to lower cholesterol.
What exactly is cholesterol?
Now, before you start to look for advice on how to lower high cholesterol it would be good to understand what it is. Cholesterol belongs to the fat or lipid family, with animal meat being the primary source. The liver manages cholesterol intake by forming lipoprotein with cholesterol and protein to distribute to the bloodstream wherein they would act as transportation molecules.
Our body depends on various vitamins, minerals, lipids, proteins and other nutrients. However, these essential vitamins and nutrients must be consumed in certain proportions. When you take in less or more than the required amount, this can stop your body from functioning normally and this could be dangerous for your health. The same can be said for higher cholesterol levels, which can lead to serious problems.
It’s important to understand that the liver will form two kinds of lipoproteins: LDL or low density lipoprotein and HDL or high density lipoprotein. HDL contains low levels of cholesterol and high levels of protein, so it’s called good cholesterol. LDL contains high levels of cholesterol and low levels of protein, so it’s called bad cholesterol. LDL and HDL are essential for your body to stay healthy, but any changes in their levels, especially if the LDL increases, could cause problems. This is why, you should know what will happen if your LDL level increases.
How to Lower Cholesterol
According to the cholesterol level chart, the total cholesterol in the body must not exceed 200 dl/mg. If your cholesterol is above this level, then it’s considered unhealthy and bad.
The first step to take when lowering your cholesterol is to take in good fats and eliminate bad fats. Remember that your body will still need some fat. You should add more polyunsaturated and monounsaturated fats to your diet, as these will help to lower your bad cholesterol. These fats should make up about 24 to 35% of the calories in your diet.
You can get lots of polyunsaturated fats from Omega-3 and 6. Note that an excessive amount of Omega 6 can cause health problems. Some of the foods sources with these fats include salmon, herring, sardines and trout. Nuts are excellent sources of both fats. These include walnuts, pecans, almonds, hazelnuts, cashews, soybeans and macadamia nuts. Eating peanuts, whether in nuts or butter form, can help to lower your cholesterol. Even though most food sources don’t contain high amounts of monounsaturated fats, you can get enough from nuts, olive oil and avocado.
In addition to getting good fats from food sources, you can also use the Omega-3 fish oils to add more to your diet. Always remember that Omega 3 is a very important fat. It’s also a good idea to take the omega-3 supplements while eating food with high levels of omega-3. Excellent food sources include fish, flaxseed oil and walnuts.
When learning how to lower bad cholesterol, you will discover that Omega-3 plays a vital role. So, here are some other Omega-3 rich foods that you should add to your diet:
Fruits: Raspberries and strawberries.
Vegetables: Cabbage, cauliflower, romaine lettuce, Brussels sprouts, broccoli, squash, spinach, collard greens and green beans.
Herbs and spices: Flaxseeds, cloves, oregano and mustard seeds.
Foods rich in fiber can also help to lower to lower high cholesterol. You can eat foods such as oats, legumes and wheat, including wheat bread.
Don’t forget that exercises can be quite helpful when it comes to getting rid of most health conditions. You can do any kind of exercise, whether you want to start a proper workout routine or jog daily. If you are exercising for only 30 minutes daily, you will get to lower your high cholesterol.
What will happen if I don’t follow the suggestions on how to lower my cholesterol?
Higher levels cholesterol can help to trigger dangerous diseases. In most cases, changes in lifestyle and bad eating habits are the main reasons why cholesterol levels increase. The following will highlight some of the ways that high cholesterol can affect your health so that you can understand the importance of lowering bad cholesterol:
- Higher cholesterol level can have some serious effects on your heart. In fact, extreme cases can cause heart attacks and various other cardiovascular diseases.
- Excessive amounts of cholesterol in your arteries will interrupt your blood flow and this will interfere with the normal supply of blood.
- Blood clots might also disrupt the blood that is going to your brain, which can lead to confusion and stroke.
- Blocked arteries and reduced blood flow can lead to blood coagulation.
Now that you know how to lower cholesterol, you can take steps to improve your health. Ensure that you keep the suggestions above in mind and start a low cholesterol diet to regain normal cholesterol levels. Always remember to consult your doctor to get the best help for your health conditions!