Did you realize that most of the cholesterol in our bodies is generated by the liver? Cholesterol is vital in ensuring the cell walls remain flexible, makes up part of the cell membrane structure, makes hormones, and the conversion of sunshine to vitamin D.
Our bodies have both the “good” and “bad” cholesterol. Those that are referred to as “bad” cholesterol, or otherwise known as Low-Density Lipoprotein (LDL), are made in the liver and transported to the blood cells. These are the ones that can lead to arteries being obstructed and thus result in stroke and heart attack. On the other hand, the “good” cholesterol known as High-Density Lipoprotein (HDL) removes the LDL from the bloodstream and takes it back to the liver.
A blood test done by your general practitioner can detect your levels of cholesterol. High levels of LDL pause a health risk, and thus need to regularly check and regulate the amount of cholesterol in the body.
In this post, we will look at ways in which we can regulate our cholesterol levels without using the medicine and thus help us reduce the chances of getting conditions related to high cholesterol.
- Mind what you eat.
Although food has little influence on the level of cholesterol in the bloodstream, some foods can make the situation worse and thus need to ensure your diet is comprised of food that will help reduce the cholesterol level and eliminate those that increase it.
These are some of the food types that you should include in your diet.
- Soluble fibers.
These are fibers that provide food for bacterial found in the gut. These are important for removing the bad cholesterol from the body. Sources include fruits such as apples, psyllium, kidney beans, whole grains including oats, and barley and so many others. Avoid refined grains.
- Plant protein.
Foods such as all types of beans and peas are good for reducing the cholesterol in your body.
- Food rich in Omega-3
These include fatty fishes. Omega-3 lowers triglycerides in the body and protects the heart.
Avoid these:
- Trans-fat and saturated fat foods.
These include margarine and vegetables, dairy products, coconut oil, and palm oil. They are responsible for increasing cholesterol levels in the bloodstream.
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2. Exercise.
Being physically active helps to lower your blood cholesterol by stimulating an enzyme that moves LDL from the vessels back to the liver and increases the size of the lipoproteins that carry the cholesterol and make them non-harmful. You need to exercise for at least 30 minutes a day. Aerobic exercise, full-body resistance, and stretching exercises are good for your heart. Apart from lowering cholesterol levels, they help to strengthen the heart and make it more efficient.
3. Reduce alcohol consumption.
Taking small amounts of alcohol helps to increase the levels of good cholesterol in the blood. However, excessive alcohol consumption has major effects on the heart and your body health. It may lead to an increase in triglycerides and cause obesity.
- Lose some pounds.
Losing weight will help reduce the amount of bad cholesterol and triglycerides levels in the body and increase the amount of good cholesterol.
Being overweight also increases risks to the heart and the chances of fat being deposited in the blood vessels.
- Quit taking that puff.
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Cigarette smoke also leads to an increase in bad cholesterol and triglycerides in the blood system. It also lowers good cholesterol. Thus it will you do you good to quit smoking. These will lead to your levels of good cholesterol, reduce the risk of heart diseases.
Healthy You 