Tips To Lower Cholesterol Levels
December 28, 2009
Statistics reveal that in the United States, cardiovascular sicknesses have emerged as the #1 killer over the years.
According to the World Health Organization, heart ailments are the leading cause for deaths in developed countries, while in developing countries, it is one of top five reasons for the high rate of deaths.
According to the American Heart Association, cholesterol is “a soft, waxy substance found among the fats in the bloodstream and in all your body’s cells. It is an important part of a healthy body because it is used to form cell membranes, some hormones and is needed for other functions.” Lipoproteins like LDL and HDL are the conveyors of cholesterol to the cells and back, as fats like cholesterol are not soluble in blood.
High Density Lipoprotein (HDL) is known as good cholesterol while Low-Density Lipoprotein (LDL) is branded as bad cholesterol. If you have lots of LDL in your blood, your heart will be at a risk.
HDL not only gathers cholesterol, it also conveys cholesterol from the arteries to the liver, while protecting your heart from LDL’s bad effects. In other words, when you try lowering cholesterol, you are really trying to increase HDL levels, while lowering LDL in your blood stream.
Five ways to bring down Cholesterol Levels
1. A Healthy diet is the secret. Stop overeating. Eggs, shellfish, some kinds of meats and dairy products contain high cholesterol. Healthy meals will have lots of fruits, nuts and beans, which can increase the HDL levels. Use garlic to lower cholesterol and consequent heart ailments.
Fish are healthy as they contain fatty acids like Omega-3. Don’t use animal fats, opt for Trans fats instead as cooking media. Olive oil is a better option for cooking your food. Don’t use large quantities of sodium or sugar which does no good for your heart.
2. Exercising is a good and healthy lifestyle practice. If you hate gyms, why not engage in some physical activity that you can enjoy at your home. Walking is good for health, while dancing is a great energizer. You can raise HDL through aerobic exercises, which also help you to lose weight. Workouts can lower the blood pressure, apart from reducing stress. You need not be obese to harbor bad cholesterol in abundance.
3. Quit smoking, because smoking is dangerous not only to smoker’s health, it also affects non-smokers who passively inhale smoke. Tobacco is known to reduce HDL levels. Free radicals are brought in by smoking, encouraging formation of plaques and can lead to heart attacks.
4. Don’t drink too much. If you are accustomed to taking a drink, take it easy. When you drink sensibly, you will see lowering of LDL, as alcohol is not harmful when taken in moderation. Red wine has lots resveratrol, an antioxidant which helps reduce heart risks. Whatever the degree of truth in this, when you limit the intake of alcohol, you can think of having a frictionless heart.
5. Natural foods lower your bad cholesterol. Exercises should be part of such a diet. Ensure that you have plenty of fiber supplements, which is considered as nature’s fat cleanser.
Before indulging in dietary changes or exercise, find out from your doctor whether they are all safe, and when you are convinced that it is the right thing, go ahead.
While increased deaths are being witnessed the world over, let us assure you that these can be prevented. When you have a proper and healthy lifestyle, living conditions that are stress-free, and regular visits to doctor, you can be sure that heart conditions will not worry you.
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