What is cholesterol? In simple words, it’s a waxy substance that is found in blood, cholesterol plays a vital role in the body’s functioning but a surplus of it can prove to be fatal for health.
Excess of cholesterol in the bloodstream can lead to accumulation of cholesterol in the arteries and narrowing of arteries.
Medications may assist in improving the cholesterol levels but relying solely on medication may not be the most effective solution to opt for. Lifestyle changes are the best way to keep your cholesterol levels in check and help you maintain a healthy heart.
If you are above 20 years of age and never got your cholesterol test done then you should get it done immediately. You can get your cholesterol test report within 15 minutes from the best pharmacies in Melbourne, Australia.
Many people ask for tips on how to lower the LDL and HDL cholesterol. The fact is, you don’t need to bring down the HDL cholesterol. HDL is also known as good cholesterol which is actually good for health and assist in removing the LDL (Bad cholesterol).
Cholesterol levels can go up because of multiple reasons. Hence, we are going to discuss the natural ways on how to lower your LDL levels.
Trans fats and Saturated fats:
Saturated fats are high in LDL cholesterol which is really bad for heart health. Saturated fats are predominantly found in red meat and dairy products.
Trans fats are mainly found in the hydrogenated vegetable oils, these oils are heavily used in the fast food industry. Trans fat present in the burgers and fries make them worst for the health.
Not all the oils are bad for your heart health. Some are actually good for the cholesterol levels.
More Omega-3 & Omega-6 oils
Eating fishes like Salmon and Mackerel are rich in omega 3 and omega 6 fatty acids. These oils contain more HDL which works to remove LDL from the bloodstream.
Certain oils like olive oil, flax seed oil are also a great source of HDL and are proven to be really healthy for overall health. While buying these oils, always opt for the extra virgin oil that has been extracted through a natural process.
You can also supplement yourself with Omega 3 and Omega 6 supplements available in the market.
Consume more Soluble Fibers
Soluble fiber is a compound in a plant that is dissolved in water. Psyllium husk, oatmeal, kidney beans, brussels sprouts, apples, etc are a great source of soluble fibers. Soluble fibers are found to have multiple benefits for the body.
- Soluble fibers help in keeping you fuller for a longer period of time, which assist in additional weight loss.
- These fibers help improve the number of good bacteria in the intestine. They help in better absorption of food and minerals.
- In a study of 30 adults, who were given 3 grams of soluble fiber supplements daily for 12 weeks decreased LDL by 18%
Daily exercise is the best thing you can do for your heart health. Many types of research have proven the improvement in heart health of the people who were constantly involved in some physical activities combined with a healthy diet.
One study conducted with a group of overweight women found to have a positive reduction in levels when they did a combination of aerobic and resistance exercises.
If you can’t do much for personal fitness then you can take an easy route to keep your heart healthy, right?
- Taking a brisk daily walk during your lunch hour
- Riding your bike to work
- A habit of playing a favorite sport (Not on PlayStation please)
Quit smoking and drink in moderation
Smoking worsens the situation and works as a catalyst to blockage of arteries. If you have
Although having one drink a day is considered to be a healthy habit and linked to HDL. Excess drinking, however, can lead to weight gain and cholesterol issues.
Unfortunately, high cholesterol shows no symptoms and its better to check it at least once in every 2 years.
Get your test done every year! Many age factors may be responsible for the high cholesterol level. Therefore, it’s always a good idea to keep an eye on your changing levels. A cholesterol test at good pathology will take just 15 minutes and will cost you only $22.
Book your appointment now to check your blood cholesterol levels.
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