Good and Bad Cholesterol
As evident from the name, good cholesterol or HDL is beneficial for the body as it improves cardiovascular health and reduces the risk of heart attacks. On the other hand, bad cholesterol or LPL is harmful to the heart ad it causes fatty deposits to block arteries and lead to a heart attack. For a healthy heart and body, having high HDL levels is recommended but low LDL levels.
In case someone ends up with high readings of LDL in the body, they can get medicine to fix the problem. However, that’s not always necessary; some small lifestyle changes can lower cholesterol naturally. If you want to give a healthy lifestyle change to reduce your LDL concentration in blood, give the following lifestyle changes to lower cholesterol.
Don’t Eat Saturated and Trans Fats
Fats are divided into two categories; unsaturated (healthy) fats and unsaturated (unhealthy) fats. Trans fats are a type of saturated fats as they act like the latter. That is, saturated fats are called such because they are solid compounds that are hard to digest, resulting in poor heart health and high LDP. Trans fat is similar to its saturated counterpart in that it negatively impacts heart health and leads to increased LDP in the bloodstream.
So understandably, consuming saturated and trans fats is not good for your wellbeing. Therefore, eliminating or limiting your intake of said food groups is critical for lowering cholesterol. This means you should avoid eating biscuits, chips, pastries, cakes, processed or deep-fried foods for controlled LDP.
Eat Unsaturated Fats
Naturally, when you exclude one type of fat from your diet, you need to replace them with another, healthier alternative. Simply put, include the following food items in your daily meals.
- Chia seeds
- Flax seeds
- Plant-based and seed-based oils
While it’s recommended to limit the intake of saturated fats, excluding the entire food group is harmful to the body. The human body needs fats to perform multiple bodily functions, so replace all the fried, unhealthy fatty foods with nuts, avocados, seeds, and olives.
Consume More Soluble Fibre
Soluble fibre slows down digestion and curtails the absorption of cholesterol in the blood. As a result, a person feels satiated for longer and has controlled LDP concentrations.
Foods high in soluble fibre include:
- Fruits and vegetables
- Peas and beans
Rigorous physical activity increases HDP in the body, which in turn removes LDP from the blood and improves heart health. Include exercise or any other time of physical activity such as brisk walking in your daily routine to manage your cholesterol levels.
Smoking is not only harmful to your lungs but also to your heart. It reduces the amount of HDP and aids fatty deposits in settling into arteries. So, if you wish to keep your HDP and LDP under control as they should be, give up smoking.
Having a high unhealthy cholesterol level is extremely dangerous for the heart; therefore, do your best to control it before it gets worse.