How to lower cholesterol?

Below is a simple list of Actions that will help you control your Cholesterol Levels.

1. Maintain a healthy weight

Being overweight or obese increases your risk of developing high Cholesterol. Losing weight, particularly belly fat, will help lower LDL cholesterol levels

 One of the ways to determine your normal weight range is body mass index or BMI. Check your BMI here.

• Also you can Check with your health care provider to see if you need to lose weight.
• If you do, lose weight slowly using a healthy eating plan and engaging in physical activity. Lose no more than 1/2 pound to 2 pounds a week.
• For losing weight you have to eat fewer calories than you use up in daily activities.

2. Be physically active

Regular physical activity can help you manage your weight and, in that way, help lower your LDL. It also can help raise HDL and lower triglycerides, improve the fitness of your heart and lungs, and lower blood pressure. Use stairs instead of an elevator, get off a bus one or two stops early, or park your car at the far end of the lot at work.

• Aim to do at least 150 minutes (2.5 hours) of exercise a week.
• Engage in physical activity for a total of 30 minutes on most days of the week.
• Combine everyday chores with moderate-level sporting activities, such as walking, to achieve your physical activity goals.

3. Follow a healthy eating plan

Adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet.

• Set up a healthy eating plan with foods low in saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and low fat dairy foods such as the DASH eating plan.
• Write down everything that you eat and drink in a food diary. Note areas that are successful or need improvement.
• If you are trying to lose weight, choose an eating plan that is lower in calories.

Include these in your dietary portfolio of cholesterol-lowering foods.

• Oats. Beans, Barley and other whole grains,
• Soy, nuts, Eggplant and okra,
• Vegetable oils, Fatty fish,
• Apples, grapes, strawberries, citrus fruits

Exclude these from your diet.

• Meat pies, sausages and fatty meat
• Butter and ghee
• Cream and hard cheese, like cheddar
• Cakes and biscuits
• Food that contains coconut oil or palm oil

4. Become Vegan

Being vegan involves eating only plant foods and avoiding all animal foods such as dairy, meats, seafoods, etc… A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants.

5. Reduce sodium in your diet

With herbs, spices, garlic, and onions, you can make your food spicy without salt and sodium. There’s no reason why eating less sodium should make your food any less delicious!

• Choose foods that are low in salt and other forms of sodium.
• Use spices, garlic, and onions to add flavor to your meals without adding more sodium.

6. Stop smoking

Smoking can raise cholesterol.  Quit Smoking if you smoke.

7. Drink alcohol only in moderation

Drinking too much alcohol can have serious health consequences. It can damage the heart and liver, and contribute to both high blood pressure and high triglycerides.

• In addition to raising blood pressure, too much alcohol can add unneeded calories to your diet.
• If you drink alcoholic beverages, have only a moderate amount—one drink a day for women, two drinks a day for men.

8. Cholesterol-Lowering Drugs

Many people will be able to lower their LDL enough with suggested lifestyle changes alone. If your LDL needs more lowering, you may have to take a cholesterol-lowering drug in addition to Lifestyle change.

Understanding cholesterol:

Cholesterol is a fatty substance produced naturally by your liver and found in your blood. Cholesterol is used for many different things in your body, but it can become a problem when there is too much of it in your blood.

There are two main types cholesterol 

• Low-density lipoprotein (LDL) – also known as ‘bad’ cholesterol because it can add to the build-up of plaque (fatty deposits) in your arteries and increase your risk of coronary heart disease.
• High-density lipoprotein (HDL) – also known as ‘good’ cholesterol because it can help to protect you against coronary heart disease.

What Causes Cholesterol Levels?

• Low intake of foods containing healthy fats
• High intake of foods containing unhealthy fats (saturated fats and trans-fats)
• Low intake of foods containing fibre
• Cholesterol in food (dietary cholesterol)
• Genetics – your family history may affect your cholesterol level

Disclaimer:

No content on this website should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.