How to lower cholesterol?

how to lower cholesterol - tips

Cholesterol is a substance formed in our body by the liver. A small amount of cholesterol is necessary for our body as it helps in making up of hormones like estrogen, testosterone, and adrenal hormones. It helps in the proper metabolic process and making the structure of cell membranes.
LDL and HDL are two types of lipoproteins that are responsible for carrying cholesterol from our body's cells to blood and vice versa.
LDL  -   bad cholesterol 
HDL  -  good cholesterol


These names are given to these lipoproteins according to their work.
LDL or bad cholesterol takes cholesterol from our liver and take it to other parts of the body. It becomes part of the stuff that can clog the arteries, which can lead to strokes and other cardio problems.

HDL or good cholesterol takes all the excess cholesterol present in our body back to the liver, and the liver disposes the cholesterol from our body.

So to lower cholesterol levels, one should reduce LDL (bad cholesterol) and increase HDL (good cholesterol).

Your eating habits don't affect that much in your cholesterol levels than other factors. If you consume foods that have high cholesterol content, then your liver will produce less cholesterol. If you consume foods with less cholesterol, then your liver will produce more cholesterol.




Tips to lower cholesterol 



1. Change your cooking oils

 Different types of cooking oils have different types of fats present in it like saturated fats, Trans fats, 
Unsaturated fats

-Monounsaturated fats

-Polyunsaturated fats
 1.Omega-3 fatty acids
 2.Omega-6 fatty acids

So you need to know which type of fat you need to take and which to avoid.
It is recommended to take unsaturated fats and restrict the consumption of trans fat.

Consumption of unsaturated fats will increase your good cholesterol and lessens your bad cholesterol.

Oils which have unsaturated fats are:- 
Olive oil, Canola oil, Soyabean oil, Flaxseed oil, Peanut oil, Almond oil, Mustard oil, and Walnut oil.

Taking polyunsaturated fats also reduces the risk of type 2 diabetes. 

Foods prepared on food stalls, biscuits, chips, etc. are mostly made up of oils that have trans fat, so try to limit your eating habits if you want to lower cholesterol.



2.Intake of soluble fiber

If you take three grams of soluble fiber daily, then you can reduce your bad cholesterol levels drastically. Soluble fiber is the fiber that we get from plants and is water-soluble.

Foods rich in soluble fiber:-
Beans, Soyabean, Fruits, Oats, Whole Grain and Lentils



3.Physical Activity

If you want to lower cholesterol, then at least half an hour of physical workout is a must. It can be running, walking, swimming, dancing, etc.



4. Stop Smoking

Smoking leads to the weakening of the capacity of HDL to send cholesterol back to the liver from the body. It will give rise to cholesterol levels in the body.



5.Alcohol

If you are not an alcohol drinker, then it's okay, but if you drink it, then you can get benefit from it. Alcohol has a compound call ethanol, which increases HDL in the body. It can only be beneficial if taken in limit. Males can take two drinks a day, and females can take one drink per day.


6.Supplement

Psyllium supplement is a type of soluble fiber that you can get from online web stores like amazon. Fish oil supplements can also be taken as they increase HDL and reduces LDL.




Overall

So if you follow these tips, you will quickly lower cholesterol levels in no time.

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