Cholesterol refers to a lipid molecule. It’s an essential structural component of animal cell membranes. HDL cholesterol is beneficial to the health. It helps in the biosynthesis of bile acids, vitamin D, and steroid hormones. Because HDL cholesterol maintains its liquid form, it does not clog the arteries. It even grabs on to cholesterol in solid form and eliminate it from the artery walls as waste.
On the other hand, LDL or bad cholesterol clogs the arteries, increasing the risk of strokes and aneurysm. It causes damage to the arteries by increasing fatty deposits or plaques. LDL cholesterol also causes a variety of heart and artery disorders.
A sedentary lifestyle coupled with poor diet is detrimental to the health. Making small changes in your diet and lifestyle will do your body good. Don’t wait until it’s too late! In today’s post, we are listing down all-natural ways to lower the level cholesterol in the body:
Exercising is the best way to torch stored fats. Ideally, you want to burn off more calories than you take in. This helps maintain normal weight and keep cholesterol level down. You don’t have to enroll in a fancy gym to stay fit. You can exercise at home. Start by taking 30-minute walks or an hour of swimming. If you’re ready for a challenge move to advance exercises like running, biking or trekking. The key is to make exercise a part of your routine. The longer you exercise, the healthier the body gets.
Adopting a Health Diet
Before watching what you eat, take an honest look at your eating habits. Greasy and fried foods cause cholesterol level to soar because they are full of trans-fat. Always go for high quality, wholesome foods. Educate yourself with various heart-friendly foods. Increase your consumption of high fiber foods like apples, oatmeal, barley, and prunes. They contain soluble fiber, a compound that prevent the absorption of bad cholesterol in the bloodstream.
Boost your consumption of foods rich in essential fatty acids. These foods include oily fishes like herring, tuna and wild salmon. Omega-3 fatty acids keep the blood pressure down and prevent blood clots. It also protects the heart from diseases and boosts cognitive functions.
Finally, be selective in the way your food is prepared. Avoid refined flours and go for whole wheat everything! That includes whole wheat bread, pastas, etc. Go for steamed vegetables and poultry rather than fried foods and red meat. Stick to fibrous fruits rather than sugar-laden desserts.
Maintain Normal Weight
Obesity leads to elevated cholesterol level, among other things. If you want to keep your cholesterol level down, you have to maintain normal weight. Always find time to exercise. If you’re busy, squeeze in at least 30 minutes of your time working out. Watching your portions and being selective with the kind of food you eat also helps keep the weight down. Finally, stay away from sweets. These foods will cause mid-morning or mid-afternoon sugar crashes. This will lead to cravings and poor food choices.