How to lower cholesterol?
Cholesterol is a waxy type of fat, or lipid, that circulates in your blood throughout your body. Because lipids do not dissolve in water, they do not separate in blood. Cholesterol is produced by the body, but it can also be obtained from food. Cholesterol can only be found in animal-based meals.
Lipoproteins in the blood transport cholesterol throughout the body. Among these lipoproteins are:
One of the two major lipoproteins is low-density lipoprotein (LDL). LDL is commonly referred to as “bad cholesterol.”
The other major lipoprotein is high-density lipoprotein (HDL). HDL is frequently referred to as “the good cholesterol.”
Very-low-density lipoproteins (VLDL) are triglyceride-carrying particles in the blood.
What is the significance of cholesterol in our bodies?
Every cell in the body requires cholesterol, which aids in the formation of cell membrane layers. These layers secure the cell’s contents by acting as gatekeepers for what can enter and leave the cell. It is produced by the liver and is also used by the liver to produce bile, which aids in digestion. Cholesterol is also required for the production of certain hormones and vitamin D. Your liver produces enough cholesterol to meet your body’s requirements for these vital functions.
What kinds of health issues may high cholesterol cause?
If you have a lot of plaque in your arteries, a section of it can rupture (break open). This can result in the formation of a blood clot on the plaque’s surface. If a clot grows large enough, it can fully or partially stop blood flow in a coronary artery.
Angina (chest pain) or a heart attack can occur if the supply of oxygen-rich blood to your heart muscle is limited or blocked.
Plaque can also form in other arteries in your body, including those that provide oxygen-rich blood to your brain and limbs. This can result in complications such as carotid artery disease, stroke, and peripheral arterial disease.
These are some of the ways which tells you “how to reduce cholesterol”:
Exercise can help lower cholesterol levels. Moderate physical exercise can aid in the increase of high-density lipoprotein (HDL) cholesterol, or “good” cholesterol.
A few dietary changes can help lower cholesterol and improve heart health:
- Saturated fats should be reduced. Reduce your intake of saturated fats to lower your low-density lipoprotein (LDL) cholesterol – the “bad” cholesterol.
- Trans fats should be avoided:Trans fats increase total cholesterol levels.
- Consume foods high in omega-3 fatty acids. LDL cholesterol is unaffected by omega-3 fatty acids. They do, however, have other heart-healthy benefits, such as lowering blood pressure.
- Increase your soluble fibre intake. Soluble fibre can help to lower cholesterol absorption in the circulation.
- Whey protein, when taken as a supplement, decreases LDL cholesterol, total cholesterol, and blood pressure.
Stress management. Chronic stress has been demonstrated in studies to enhance LDL cholesterol while decreasing HDL cholesterol.
Smoking cessation. Quitting smoking can help you improve your HDL cholesterol. Because HDL aids in the removal of LDL cholesterol from your arteries, having more HDL can help lower your LDL cholesterol.
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