Introduction
Cholesterol, a fatty substance found in the blood, plays an important role in heart health. However, high levels of cholesterol can cause major health problems such as heart disease, stroke, and other cardiovascular diseases. This article provides a comprehensive guide on how to lower cholesterol quickly. We will go through a few tips on how to modify your diet, exercise routine, and lifestyle, as well as discuss the benefits of supplements and how they can help to lower cholesterol levels.
Diet Modifications
To reduce cholesterol, it’s important to adjust your diet to include more foods with low saturated fat content. Foods high in saturated-fat can raise your cholesterol levels significantly.
Suggested foods with low saturated fat content include whole grains, lean meats, fish, nuts, and seeds, and most fruits and vegetables. Avoid consuming processed food which are often high in saturated fats and added sugars.
Exercise
Regular exercise routine can lower cholesterol levels by reducing LDL cholesterol and increasing HDL cholesterol, known as the “good” cholesterol. Studies indicate that a regular physical activity routine can reduce your LDL cholesterol levels by as much as 10%.
You don’t have to run a marathon to experience the cholesterol-lowering benefits of physical activity; brisk walks for 30 minutes a day would be enough to get you started on the right path.
Fiber
Fiber aids in reducing cholesterol levels by binding with cholesterol in the digestive tract and eliminating it from the body. Soluble fiber is particularly beneficial for reducing cholesterol levels.
Good sources of soluble fiber include whole grains, oats, oat bran, fruits such as apples, grapes, and berries, and beans such as black beans and kidney beans.
Healthy Fats
Omega 3 Fatty Acids are one of the healthiest types of fat. These healthy fats help to reduce inflammation, reduce triglycerides and LDL cholesterol levels.
Some good sources of healthy fats include walnuts, almonds, flaxseeds, and fatty fish such as salmon, tuna, and mackerel.
Supplements
Plant sterols and stanols supplements are similar in structure to the cholesterol found in food; they help to reduce the amount of cholesterol your body absorbs. A recommended intake of 2 grams per day can lower LDL cholesterol by 5% to 15%.
While supplements can be helpful in reducing cholesterol, it’s important to speak with a healthcare professional before consuming these supplements.
Quit smoking
Smoking increases LDL cholesterol and can damage your blood vessels, making it easier for the LDL cholesterol to form plaque in the arteries. This plaque buildup can lead to heart disease, stroke, and other cardiovascular diseases.
Quitting smoking can help you lower your cholesterol levels significantly.
Manage Stress
Stress can contribute to high cholesterol levels by increasing the production of cortisol, a hormone linked to increased cholesterol production. Stress can also lead to unhealthy habits such as overeating and consuming unhealthy foods.
Effective relaxation techniques such as yoga, meditation, and deep breathing can help reduce stress levels and lower your cholesterol levels.
Conclusion
In conclusion, lowering cholesterol levels can have a significant impact on your overall health. Making small changes to your lifestyle such as a healthy diet, regular exercise, relaxation techniques, and consuming supplements prescribed by healthcare professionals can help lower cholesterol levels. Gradual changes made with professional advice and commitment can be life-changing in the long run.