Cholesterol is a substance resembling fat which is found in every cell of the body, in both animals and humans. It is produced by the liver. The food that we eat drives cholesterol production, which is why foods high in dietary fat can increase the overall cholesterol levels of a person. There are two main types of cholesterol i.e. low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Out of the two, LDL is known as the “bad” cholesterol. While there are several factors that can play a role in high cholesterol levels, the most prominent ones remain - our lifestyle and diet, bringing effective changes to which can be of great benefit to our health. Which is why we, at Neuherbs, have brought to you, our readers, ways in which you can quickly (and naturally!) reduce your cholesterol levels and improve your cardiac health more!
Cholesterol is an oil-based fluid, which means that when the “bad” cholesterol enters the bloodstream, it carries the potential of causing hardened lumps known as ‘plaques’ in the arteries. Over time if built up, this plaque can affect your arteries by narrowing them or even fully blocking their functioning, which can then cause a heart attack or a stroke. To avoid this, the LDL cholesterol should remain less than 100mg/dL. Reducing or avoiding foods high in saturated fat and cholesterol can help you control these cholesterol levels. Soluble fiber (found in oats, peas, beans and citrus fruits such as oranges, raspberries or carrots) is a type of fiber which is not absorbed in the intestine, and thus binds with itself cholesterol and reduces its absorption into the bloodstream. Adding more plant-based fibers to one’s diet has shown reduced LDL cholesterol levels by more than 28% in just 4 weeks; which is why 5-10g of soluble fiber is recommended for lower LDL cholesterol.
If you are seeking lower cholesterol levels, then the worst type of food to eat would be fried foods such as fried chicken or french fries, or anything processed and for sale in a fast-food corner. Why? Because they are food items rich in trans fat – the type of fat which raises LDL level in your bloodstream. Saturated fat intake should be less than 10% of one’s total calorie intake to effectively manage one’s cholesterol levels. Polyunsaturated- healthy fats such as omega-3 and omega-6 are not produced by the body, and their only source into our body is through our diet, through foods such as walnuts, chia seeds, fishes such as salmon or tuna, flax seeds or oils such as cod liver oil or sunflower oil. Various practices like adding fishes to your meals at least twice a week and cooking with corn or sunflower oil instead of butter can help a person foster these changes in their life. Lastly, adding food items rich in antioxidants (such as anthocyanin) to your diet can further help you gain the ideal cholesterol levels. With fruits like strawberries, oranges, or lemons alongside vegetables such as cucumbers it definitely does become easier to reduce cholesterol levels in our bodies.
Another prominent reason behind someone’s high cholesterol could be a person being overweight - as it leads to higher fatty acids being delivered to one’s liver. Beyond dietary changes, there are several other things you can do to reduce cholesterol levels in your blood. A weight loss of 5-10% of body weight can significantly reduce LDL levels, as well as increase one’s HDL levels. Aerobic exercises working on various muscle groups have been scientifically proven efficiently reduce cholesterol, as per American Heart Association. Such exercises are most effective when done for 20-30 minutes, 5 times a week.
Further, if you are a smoker looking to reduce your cholesterol levels, then the first thing you’d want to do before changing anything else could be quitting. Smoking damages the walls of your arteries, therefore making it more likely for cholesterol to collect in the damaged areas. It further makes your LDL “stickier”, making it more likely to cling to your arteries and clogging them. Quitting can be difficult at first, but its never too late to quit smoking. You can get better at identifying and navigating withdrawal symptoms and eventually be able to find the necessary social support in form of support groups or friends and close ones., Yet another practice that can lead to high levels of LDL would be drinking alcohol, which does so by increasing triglyceride levels in blood, leading to fatty liver disease, which means that the liver can’t work as well as it should. Thus leading to high amount of LDL in a person’s body. The healthiest alternatives to alcohol consumption in such a case could at first be reducing the strength of drink consumed and slowly then swapping it with fruit based non-alcoholic drinks and staying hydrated to avoid cravings at all. Chronic amount of stress can also affect the body in many ways – one of them being increasing one’s cholesterol level. High levels of cortisol from long term chronic stress can trigger triglycerides, further leading to higher LDL. There are various psychological techniques that can be incorporated to reduce stress levels in people such as relaxation techniques for stress management. Yet another way could be engaging in Ashtanga yoga – which is an eight stage pathway for focusing on your mind and building relaxation. In a study conducted by Djindjic and colleagues in 2013, it was found that work related stress is linked to high cholesterol levels, including high LDL and low HDL, therefore creating the need for a healthy work life balance. Work-life balance can be maintained by taking breaks, improving time management, planning vacation and engaging in hobbies or community work whenever possible.
Over the counter products such as fish oil supplements or plant sterols and stanols can help play an important role in managing cholesterol levels, alongside diet and lifestyle changes. A 250-500mg dosage of fish oil supplements which are rich in omega-3 fatty acid can help you avoid fatty liver, lower triglycerides and manage plaque build up. It can also help with heart rhythm and overall cardiovascular health. On the other hand, plant sterols and stanols found in vegetable oils, nuts or seeds can help reduce cholesterol levels by limiting the amount of cholesterol that can help enter the body. Further, consuming garlic or garlic based products in sufficient quantities of 3-6g everyday, have also shown reduction in cholesterol levels. Despite these benefits, these products should be consumed with caution.
Having read through all of this, we now know that whatever is needed for an optimal cholesterol level is rather simple, and quiet achievable as well. Now that we know, how cholesterol works inside our body and various food items that effect its functioning, what are some of the ways that you will change your diet and life from now on? Do let us know!
Subscribe to our blog to stay in touch with more such articles helping you in your journey towards health and ways to achieve it sooner!
Leave a comment