The Secrets to Lower Cholesterol Levels

Cholesterol is one of the most important waxy, fat-like substances found in all the cells in the body. It is required in trace amounts for basic biological processes, such as cell function, hormones, and vitamins, particularly vitamin D synthesis.

When cholesterol levels are within a specified range, it does not cause any harm to health because a certain amount of cholesterol is required by the human body to function correctly. When cholesterol is more than what is considered high, it can cause health complications. In addition, high cholesterol level increases the risk of heart disease and heart attack. It puts lives at risk as it can stick to the walls of the arteries and cause blockage or narrowing of the arteries limiting the blood supply of that particular part. According to the Spanish Heart Foundation, people with a blood cholesterol level of 240 have twice the risk of myocardial infarction compared to people with 200 levels of cholesterol.

Good and Bad Cholesterol

Cholesterol is essential for life and needs to be transported around the body, but it is not soluble in water. Lipoproteins such as HDL and LDL, which vary in density, help transport cholesterol. HDL are high-density lipoproteins, formerly called 'good' cholesterol, and LDL are low-density lipoproteins, formerly called 'bad' cholesterol. The division is based on a study in the 1980s that showed that having lots of HDL protects the heart. Then it was named 'good' cholesterol. But scientists and researchers have found that sectarianism and the division between good and bad are not scientifically correct.

To reduce cholesterol following foods should be avoided:

1. Junk food refers to various ultra-processed foods such as chips, nachos, milk chocolates, sodas, fruit-flavoured beverages, etc., that are often ready to eat.

2. Fast food is rich in saturated fat and sodium that raise cholesterol in the body, increasing the risk of developing obesity, cardiovascular diseases, diabetes, etc.

3. Fried food deep-fried in oil is awful for health and cholesterol. These foods also cause obesity. Baking and air-frying should be used as alternatives.

4. Desserts like ice cream, cakes, pastries, doughnuts, etc., are mostly high in sugar, fried, or prepared with other preservatives that may increase cholesterol levels in the body.

5. People with high cholesterol levels must avoid dairy products such as whole milk, butter, and cheese.

6. Processed meats include frozen and packed meats such as sausages, hot dogs, bacon, and frozen kebabs. They go through lengthy processes to increase their shelf-life.

7. Red meat, including pork & lamb, is very high in saturated fats that increase cholesterol in the body.

8. Poultry with skin must be avoided. However, poultry foods are much healthier than red meats for protein.

Ways to Control Cholesterol

If cholesterol begins to cause health complications, it is usually due to unhealthy lifestyle habits, such as a diet high in processed products or fat or lack of activity, or a gene inherited from parents. Though medications help improve the amount of cholesterol in the blood, the best way is to work on a change in lifestyle and habits. It is important to make lifestyle changes, especially those that are heart-healthy, that contribute positively to reducing high blood cholesterol levels.

Healthy Fats

Fat is an essential component of a balanced and nutritious diet; therefore, all fats should not be excluded from the diet. It is necessary to limit the intake of fat, especially saturated (dairy, red meat, fried, and processed products) and trans-fats (crackers, chips, margarine, cookies, and cakes). Instead, saturated and trans- fats should be replaced with polyunsaturated and monounsaturated fats. Reducing fat intake helps decrease low-density lipoprotein (LDL) cholesterol, also known as bad cholesterol. Daily calorie consumption should not include more than 35% of dietary fat, and it is advisable to use canola or olive oil and choose nuts and lean meats. According to The American Heart Association (AHA), people with high cholesterol should limit their calories from saturated fat to less than 6% of their daily calories.

Nutritious Food

By doing simple food swaps, a transition to a lower-fat diet can be made, such as replacing red meat with fish or plant-based protein sources like tofu. Similarly, liquid vegetable oils should be used in place of solid fats.

Foods rich in omega-3 fatty acids, such as fish, walnuts, and flaxseed, should be consumed regularly. They have many heart health benefits, including reducing blood pressure. Some studies suggest that flaxseed help lower cholesterol, especially in menopausal women.

Increasing the consumption of soluble fibre, which is found in foods such as oatmeal, beans, sprouts, apples, and pears, reduces the absorption of cholesterol into the bloodstream. Whey protein found in dairy products is also beneficial.

Fruits and vegetables are healthy options that should be included in the daily diet as they help prevent many diseases. Plant sterols and stanols, the chemical homologs of cholesterol, are naturally present in small quantities in many fruits and vegetables and have cholesterol-lowering abilities.

Fish is rich in omega-3 acids. It is beneficial for lowering LDL in the bloodstream and helps to increase the level of HDL, which helps protect the heart and reduces the risk of a heart attack.

Other Key Practices

Exercise

In addition to dietary changes, exercise is vital in improving cholesterol levels. Moderate physical activity, such as walking at least 30 minutes daily, increases high-density lipoprotein (HDL) cholesterol, known as good cholesterol.

Smoking

Smoking is another habit that should be stopped. According to experts, blood pressure and heart rate recover from a cigarette-induced peak immediately after quitting smoking. After quitting smoking, blood circulation and lung function start improving, and a year after, the risk of heart disease drops to half that of a smoker.

Maintaining Weight

It is also essential to maintain a healthy weight, and even a few extra kilos of extra weight leads to high cholesterol. In addition to exercising, avoiding fat, minimizing sugary drinks, and avoiding overeating help lose weight or stay in shape.