Lower Your Cholesterol_Activ Living Community

A sedentary lifestyle, binge eating, or too many outings to the fast food chains are often the risk factors doctors talk about with regard to high cholesterol. Such risk factors can eventually lead to a heart attack or other complications.

What you need to know:

What are the different types of cholesterol?
What are the symptoms of high cholesterol?
Ways to lower your cholesterol fast

What are the different types of cholesterol?

Cholesterol is a waxy substance found in the cells of the body. It is a type of lipid (fat) essential for the proper functioning of the body. Your body uses cholesterol to create cell membranes, hormones, and Vitamin D.

Cholesterol is derived from two sources: it is produced by the liver and can be obtained from various animal-based foods, such as meat, poultry, and dairy products. Some of these foods contain high levels of saturated and trans fats, which cause your liver to make more cholesterol than it otherwise would. This added production can spike your cholesterol levels, resulting in health hazards.

There are two primary cholesterol types: “good” cholesterol, known as high-density lipoprotein (HDL), and “bad” cholesterol, also known as low-density lipoprotein (LDL).

HDL Cholesterol: HDL is known as ‘good’ cholesterol because it removes excess cholesterol from the bloodstream and carries it back to the liver, where it is either broken down or removed from our system.
LDL Cholesterol: Also known as bad cholesterol, it deposits on the walls of blood vessels. This clogging of arteries damages the coronary arteries, ultimately resulting in heart attacks or other heart diseases.

What are the symptoms of high cholesterol?

While there are no specific noticeable high cholesterol symptoms, the only way to detect cholesterol is through a blood test known as a lipid profile. To determine your total cholesterol and for accurate results, ensure you adhere to the following pointers:

Avoid any strenuous activity
Fast for at least 9-12 hours
Inform the doctor about any medical conditions or medications

Healthcare providers use the following categories to describe your LDL cholesterol level:

Normal: Below 100 mg/dL
Near-average: 100 – 129 mg/dL
Borderline high: 130 – 159 mg/dL
High: 160 – 189 mg/dL
Very high: 190 mg/dL or higher

Ways to lower your cholesterol fast

How To Lower Cholesterol_Activ Living Community

Here are some of the ways that you can employ if you want to know “how to lower cholesterol quickly:”

Eat a healthy diet

Everything you eat affects your health. It’s common knowledge that most of us don’t quite know what goes into our food unless we prepare it ourselves. Still, with additives and preservatives included in most store-bought food items, we are still somewhat in the dark.

Our diets are still in our control. So, to reduce cholesterol levels, for starters, foods full of saturated and trans fats should be off the menu. Avoid red meat and opt for Omega-3-rich fish, such as salmon. Add more fiber-rich foods (especially soluble fiber) like fruits and vegetables to your daily diet. Cut out those fried, oily and overly salted items as well. A dash of olive oil for cooking can greatly benefit your heart.

Go for nuts

Consuming almonds, walnuts, peanuts, and other types of nuts can benefit your heart health. Nuts are a rich source of monounsaturated and polyunsaturated fats, which can help lower harmful cholesterol levels in the blood. They are also a good source of fiber and a powerhouse of antioxidants, which can help protect against oxidative stress and inflammation, both of which are linked to heart health.

Exercise regularly

Exercise is essential as it cuts your “bad” (LDL) cholesterol level and raises your “good” (HDL) cholesterol levels. It’s proven to help reduce blood pressure and strengthen your heart. Start incorporating at least 30-45 minutes of exercise into your daily routine. This could be walking while talking and after meals at home or in your office space, climbing stairs instead of taking the elevator, or even trying a few exercises at home. You can either join a gym for proper guidance and equipment or create a mini gym at home with dumbbells, Bosu balls, skipping ropes, and resistance ropes, which can help you get started. Exercising, doing Zumba, or practising yoga can be a great stress buster for your mental and physical well-being.

Manage weight

People who are obese or overweight tend to have high LDL cholesterol levels. Obesity can cause insulin resistance, making the body less sensitive to insulin. Thus, it can lead to higher levels of triglycerides and LDL cholesterol in the body.

Quit smoking

Smoking and a high caffeine intake are major contributors to your cholesterol levels going up. Smoking lowers HDL cholesterol and injures the lining of the blood vessels, increasing the risk of blood clots. These reduce or block blood flow to the heart and can cause a heart attack. Smoking is also highly detrimental to those around you who become passive smokers. Quitting smoking is a difficult process. Try pushing your urge to smoke so it passes your smoke cravings. Practising mindfulness meditation and yoga can also help you get rid of your urge to smoke. If you remain consistent, you will start seeing the results quite soon.

Take medications and daily tests

It’s vital that you get checked regularly, more so if your family has a history of heart disease or high cholesterol. Get your lipid profile test done every six months to know your heart’s condition. Encourage your family members to do the same, especially your parents and elders at home.

Now you know how to lower cholesterol quickly and how it can affect your overall health. Consider incorporating these strategies to live a healthy and active life.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes.

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