Cholesterol is a fatty substance that’s a key component in bodily cell membranes. It also carries out other important functions in the body such as helping to make hormones, regulating blood clotting, and regulating blood pressure. But did you know that most cholesterol has no regulatory function? That’s right, the bad cholesterol is what helps your arteries work properly and keeps your heart healthy and strong. The good one is what keeps your heart healthy and strong. If you are suffering from high cholesterol problem, this guide will provide you some tips, which will help you naturally lower your cholesterol down.
That’s why reducing your bad and increasing the good is crucial to a healthy lifestyle. Some people can have a genetic mutation. It causes them to have too much LDL, or bad cholesterol. And they are at high risk of heart disease. Other people, like me, actually have a genetic mutation that causes them to not be able to make any HDL at all. These people don’t have any problem with excessive LDL deposits in their arteries but still cannot produce any HDL for regulating their cholesterol levels – so it doesn’t matter how much exercise you do or how good the food you eat is if you can’t build up a strong enough level of HDL within your system.
Ok, back to the topic…
Valuable tips on Naturally lowering cholesterol
1) Lower your bad cholesterol by eating more soluble fiber. Soluble fiber is the kind of fiber which dissolves in water and gets absorbed into your system, whereas insoluble fiber stays in tact in your digestive tract. Alright, so why is this good? Well, soluble fiber helps to reduce LDL-C or bad cholesterol into HDL-C or good cholesterol. The FDA recommends that men get at least 38 grams of dietary cholesterol per day and women should have at least 25 grams per day. However, most people don’t adhere to these guidelines because they think that all cholesterol is bad for the body.
2) Lower you LDL levels by exercising regularly. Some studies show that those who exercise regularly and have lower bad cholesterol levels tend to live longer. Exercise not only helps you lose weight but improves your cardiovascular system, lowers your bad cholesterol, and helps develop healthy muscles.
3) Reduce LDL by keeping a healthy heart. Some experts recommend that people with high cholesterol levels should avoid smoking and eat a mostly plant-based diet full of fruits, veggies, whole grains, and nuts. Studies show that drinking an extra glass of wine can decrease LDL throughout the day (a tablespoon of olive oil will do just as well). In addition to this, it’s also important to keep a healthy weight for the benefits to be seen.
4) One of the best tips to lower your bad cholesterol is to eating more fruits and vegetables. Studies show that eating more fruits and vegetables also lowers LDL levels. Fruits and veggies are essentially fiber-rich foods that help reduce LDL through their soluble fiber content. By consuming one extra serving per day, you can significantly lower your risk for heart disease and improve your overall health.
5) The real deal – the only way to really lower cholesterol is to cut out fast food from your diet, or at least make it a rare treat that you indulge in every once in a while. Fast food is loaded with fat, sugar, salt, trans fats, preservatives, and additives – all of which can increase body weight gain resulting in increased bad cholesterol levels.
Quick Facts about Cholesterol
- Your body needs cholesterol – if you don’t have enough, the body will produce more.
- High levels of LDL-cholesterol can block arteries, causing cardiovascular disease.
- Some foods that are rich in saturated fat -eggs, red meat, butter, and coconut oil -can increase LDL levels.
- Foods that are high in soluble fiber can help reduce LDL levels.
- A low-fat, plant-based diet has been recommended for cholesterol reduction.
- Exercise has been shown to significantly lower bad cholesterol levels – even intense exercise like running and aerobics will help.
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A lot of people are concerned about finding appropriate tips to lower their cholesterol levels due to the rising level of bad cholesterol. However, most experts agree that increasing your HDL is just as important as lowering your bad cholesterol levels.
FAQs about Cholesterol:
How is cholesterol made?
- Cholesterol is made in the liver.
How does cholesterol get into the arteries?
- Usually, HDL carries cholesterol away from the cells and out of the body. If you eat too much LDL, there can be too much cholesterol in your bloodstream. If your LDL is too high and your HDL is too low, then you could have high cholesterol levels which could lead to cardiovascular disease.
Does Eating Cholesterol Make you Fat?
- Cholesterol is a fat-like substance that is used in your body. Some people believe that eating cholesterol will make them fat, but this isn’t true. In fact, cholesterol can actually be good for you. Many doctors recommend a healthy diet high in fiber and low in saturated fat.
Does Fasting Lower Cholesterol Levels?
- Yes, there are studies showing that both fasting and diets low in cholesterol can significantly lower bad cholesterol levels, especially when coupled with exercise. That said, there is no one “fountain of youth” diet or supplement that’ll magically drop your bad cholesterol levels to within normal healthy range by itself.
Is there a Difference between HDL and LDL Cholesterol?
- Yes, HDL is “good cholesterol” because it aids in removing LDL cholesterol from the body. However, some experts now agree that not all LDL should be completely ignored. That’s because it protects the rest of the body from atherosclerosis (hardening of the arteries). HDL also plays an important role in preventing Alzheimer’s disease and other illnesses.
Bottom line: Lowering bad and raising good helps greatly with maintaining an overall healthy heart and brain.