let’s explore the ideal diet for lowering cholesterol levels in the body and what you should eat to prevent high cholesterol in your body. Cholesterol is produced by the liver and can also be obtained through diet, particularly from animal-based foods such as meat, dairy, and eggs. You might not succeed if you simply adhere to general suggestions like “eat a low-fat diet.” However, there is more you can do to get rid of the cholesterol you already have.
You are more likely to develop high cholesterol if your family has a history of it. Some of these risk factors, like your age or your family history, are beyond your control. But by making changes to the things, you can control you can reduce your risk for high cholesterol. Learn more about what lifestyle changes you can make to control your cholesterol without medication. You can lower your cholesterol by using these 22 effective methods, which I thoroughly researched.
What is cholesterol?
Cholesterol is a waxy, fat-like substance that is found in the body and in many foods. It plays an important role in the body as it is a component of cell membranes, it is used to make hormones, and it helps in the production of bile acid which helps in digestion.
There are two types of cholesterol:
1: HDL (high-density lipoprotein) cholesterol, sometimes called “good” cholesterol. HDL cholesterol helps to remove excess LDL cholesterol from the bloodstream, helping to protect against heart disease.
2: LDL (low-density lipoprotein) cholesterol, sometimes called “bad” cholesterol. LDL cholesterol can build up in the walls of the blood vessels, increasing the risk of heart disease and stroke.
Why is cholesterol necessary for our health?
Cholesterol is necessary for our health as it plays several important roles in the body.
Cell membrane structure: Cholesterol is an important component of cell membranes, helping to keep them stable and flexible.
Hormone production: Cholesterol is needed to make hormones, such as estrogen and testosterone, which are important for growth, development, and overall health.
Vitamin D synthesis: Cholesterol is needed to make vitamin D, which is important for bone health and the absorption of calcium.
Bile acid production: Cholesterol is needed to make bile acids, which help in the digestion of fats and the absorption of fat-soluble vitamins.
Nerve function: Cholesterol is needed to maintain the structure and function of nerve cells, which helps to transmit signals throughout the body.
Anti-inflammatory properties: Cholesterol has anti-inflammatory properties, which can help to reduce the risk of chronic diseases such as heart disease and stroke.
Causes of high blood cholesterol
There are several factors that can contribute to high blood cholesterol levels:
Diet: These Foods that are high in cholesterol including egg yolks, and full-fat dairy products (such as butter and cheese, full cream milk, and yogurt can increase cholesterol in your blood. Processed meats, such as sausages, bacon, hot dogs, and organ meat are high-cholesterol foods
Obesity: Being overweight or obese can increase cholesterol levels and the risk of heart disease.Lack of physical activity: A sedentary lifestyle can contribute to high cholesterol levels.
Genetics: Some people may have a genetic predisposition to high cholesterol levels.
Age and gender: Cholesterol levels tend to increase as people age, and men generally have higher cholesterol levels than women.
Medical conditions: Certain medical conditions such as diabetes, hypothyroidism, and kidney disease, can increase cholesterol levels.
Medications: Certain medications, such as steroids and birth control pills, can also increase cholesterol levels.
Stress: In reality, stress has a clear relation with greater levels of harmful LDL cholesterol and lower levels of HDL cholesterol. A poor diet can be partly to blame for that, but not entirely. Stress has a long-term or short-term impact on your immune system and blood chemistry.
High cholesterol usually has no signs or symptoms
You may not know you have unhealthy cholesterol levels until it is too late when you have a heart attack or stroke. Cholesterol levels should be checked at least every 5 years. Occasionally, some people develop yellowish growths on their skin called xanthomas, which are cholesterol-rich deposits. People with xanthomas may have high cholesterol levels.
High cholesterol can cause chest pain or discomfort, fatigue, breathing difficulty, or vision problems.
It’s important to note that these symptoms could be caused by other health conditions and it’s always best to consult a healthcare professional if you have any concerns.
Medical test for high cholesterol
Younger adults should undergo a cholesterol test every five years.
Every one to two years, for both men and women, aged 45 to 65 and 55 to 65, respectively.
Lipid panel or lipid profile: This examination determines the blood’s levels of triglycerides, LDL cholesterol, HDL cholesterol, and total cholesterol. It is often performed during a 9–12 hour fast and is regarded as the most thorough test for determining cholesterol levels.
Different ways to lower cholesterol naturally
1. Fruits: Several fruits have been shown to have cholesterol-lowering properties, including grapes avocados, apples, and bergamot.
2. Vegetables:: Add vegetables like okra, eggplant, kale, and spinach to your daily diet. Veggies with the most vivid colors and leaves are the finest for this use. The common names of cruciferous vegetables are broccoli, spinach, cabbage, Brussels sprouts, cauliflower, kale, and Bok choy.
3. Healthy fats: Include healthy fats, such as olive oil, avocado, and nuts, in your diet. As part of a healthy diet, Adults should try to consume 4 to 6 servings of unsalted nuts each week, which can help to slightly lower LDL
4. Proteins: A person with high cholesterol should Consume lean protein sources, such as fish, chicken, and lean meat. These proteins [ins contain less fat content.
5. Plant-based proteins: Try plant-based protein sources, such as tofu and soya. In addition, soy is a good source of fiber, omega-3 fatty acids, and protein (though not the same kind that you get in chicken or fish). Additionally, soy is naturally low in saturated fat and free of cholesterol.
6. Bakery foods: Limit processed foods and added sugars. Researchers found a correlation between eating foods that are highly processed and a rise in obesity, type 2 diabetes, and LDL cholesterol
7. Unhealthy fat: Avoid eating processed meals, fatty meats, and butter, which are high in saturated and trans fats. Unhealthy fats like trans and saturated fats can make some people’s diabetic symptoms worse. Many fried and processed foods, including baked: goods, fries, and chips, include these types of fats.
8. fiber foods: Eating foods high in fiber, such as oats, barley, fruits, and vegetables, can help to lower cholesterol levels. Fiber is a type of carbohydrate that is not digestible by the human body, and it can help lower cholesterol levels in several ways.
9. Plant supplements Take a daily dose of plant-based supplements, such as psyllium, flaxseed, and garlic. It is important to check with a healthcare professional before starting a supplement especially if you have serious health conditions.
10. Low-fat dairy products: Consume low-fat dairy products and fortified plant-based alternatives. They are good sources of calcium and proteins.
11. Quit smoking: Smoking may raise the “bad” LDL cholesterol in your blood and lower the “good” HDL cholesterol. In consequence, having high blood cholesterol levels might cause your arteries to narrow because of plaque buildup. Heart disease, heart attacks, and stroke all become more likely as a result.
12. Weight control: Maintain a healthy body weight because obesity is the main cause of many diseases.
13. Control high blood pressure and diabetes, if applicable these diseases are the main cause of heart attacks. If your cholesterol is high then, the link is frequently complicated. Each one has the potential to affect the other while simultaneously having a greater impact on the risk factors for heart disease.
14: Take medication: Consider taking a statin medication, as prescribed by your doctor. Statin is the most prescribed medication for high cholesterol. If you take medicines to lower your cholesterol, you still should continue with lifestyle changes. Fruits and vegetables also contain high numbers of antioxidants, which prevent LDL cholesterol from oxidizing and forming plaques in your arteries (9Trusted Source, 10Trusted Source).
15: strength training: Incorporate strength training exercises into your routine, it gains muscles and reduces body fat which lowers cholesterol levels naturally.
16. Reduce stress: Try stress-reduction techniques, such as yoga, meditation, or deep breathing. Stress has a clear relation with greater levels of harmful LDL cholesterol and lower levels of HDL cholesterol. A poor diet can be partly to blame for that, but not entirely. Stress has a long-term or short-term impact on your immune system and blood chemistry.
17.Omega-3 fatty acids: Eat foods high in omega-3 fatty acids, such as salmon, sardines, and fish oil supplements contain omega-3 fatty acids, which have been shown to lower triglyceride levels and raise HDL cholesterol levels. Have fish at least twice a week.
18. Low-fat dairy products: Dairy products are a foundation in many healthy diets because they are high in calcium. If you consume too much saturated fat in your diet, it may raise your cholesterol levels. Dairy products can also be heavy in this type of fat. Consume low-fat dairy products and fortified plant-based alternativesÂ
19. Low-salt diet: Avoid added salt in your diet and opt for herbs and spices for flavor. If a patient has high blood pressure, high cholesterol, or is at increased risk for heart disease, a doctor may advise them to follow a low sodium diet.
20. Limit alcohol consumption: Overindulging in alcohol can really raise your chance of developing heart disease and stroke, elevate blood pressure, cause obesity, and raise triglyceride levels in the blood. So, limit your alcohol consumption to 1 to 2 glasses per day.
21. workout: Exercise regularly to increase muscle mass and improve heart health. The American Heart Association recommends at least 150 minutes (about 2 and a half hours) of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both, along with moderate or high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days a week. It is important to check with a healthcare professional before starting an exercise program, especially if you have serious health conditions.
22. Dash diet: Mediterranean diet: A combination of the DASH and Mediterranean diets, according to several experts, would likely be beneficial for persons with prediabetes and high cholesterol. Both strategies emphasize a diet high in natural foods and low in processed and saturated fat.
Consult with a registered dietitian or nutritionist for a personalized plan.
