Rising levels of cholesterol in individuals are becoming an increasing concern. With the pandemic, lifestyles have become even more sedentary, it is necessary to lower the cholesterol level to be free from heart concerns.
Synthesis and Use of Cholesterol in Human Body
Cholesterol is produced in the liver and carried to the rest of the body with lipoproteins. Did you know that cholesterol is a molecule? It is a form of lipid. Moreover, it is useful for the secretion of various hormones in the body and keeping the cells and tissues flexible. But, excess cholesterol brings its own set of problems into the body. It can clog the blood vessels, cause heart attacks, kidney failures, and strokes. Thus, maintaining a low cholesterol level in the body is of utmost importance for a healthy body. Artery diseases are lethal for your overall health.
The question is – How to lower cholesterol naturally?
Let us look at how one can lower the cholesterol level inside the body.
Steps To Lower Cholesterol in Human Body
- Take Mono-unsaturated Fatty Acids
While many suggest the intake of polyunsaturated fatty acids (and with good reason), one must focus on monounsaturated fatty acids to lower cholesterol. That is because monounsaturated fatty acids are responsible for the formation of HDL, which is beneficial for the body and reduces the harmful LDL, a major factor in cholesterol deposition inside the blood vessels. A perfect diet has the right balance of poly and monounsaturated fatty acids, both. Edibles like olive oil, canola oil, almonds, cashew, walnuts, and avocado have a high monounsaturated fatty acid content.
2. Polyunsaturated fatty acids with Omega 3
While polyunsaturated fatty acids are excellent, the only drawback they have is they cause oxidation and form free radicals. For that, polyunsaturated fatty acids with an antioxidant like omega 3 are beneficial. Such fats are found in seafood in abundance, along with seeds and tree nuts.
You can make a plethora of dishes with fish. Make low-fat fish cakes, sandwiches, grilled fish, and even soup. Even sushi is relatively healthy!
3. Soluble Fibers
Soluble fibers get dissolved in water inside the human body. They don’t get inside the human body and thus stay for a long time. But since these contain helpful bacteria called probiotics, which help reduce the concentration of harmful lipoproteins, their presence inside the body helps lower the body cholesterol level naturally.
4. Exercise and Weight Loss
Physical exercise focusing on weight loss is highly beneficial in cholesterol level maintenance since such activity maintains the beneficial HDL but decreases the body’s harmful LDL. It also increases blood flow, gradually unclogging the arteries and improving overall heart health.
We recommend you walk 10,000 steps daily and eat a clean diet. Many people ask why 10,000 is a golden number. Ten thousand steps are recommended as your body remains active through the walking process. Anything under 3000 to 4000 will come under a sedentary lifestyle. Start with walking, then move to brisk walking. Once you shed all the weight, start jogging. Always remember that weight loss is 20% exercise and 80% diet. Everything begins in the kitchen!
5. Lifestyle Changes
Some lifestyle choices like quitting smoking, reducing alcohol intake, adopting better sleeping schedules, and following a physical activity regime can go a long way in maintaining a healthy and balanced level of cholesterol in the body. Also, reducing mental stress maintains hormonal balance and, in turn, helps lower the cholesterol level of the body.
Cholesterol by itself is not a harmful substance. It is secreted naturally by the body and has its essential functions as well. However, the excess of it can have a severe bearing on human health. But, as seen above, it is not that difficult to maintain a healthy level of cholesterol in the human body, leading to a healthy heart and, in turn, a healthy body.
Small lifestyle changes can lower your cholesterol level and help you live longer.