You’ve probably heard it said that cholesterol in your blood is not suitable for your health. Well, let’s filter the noise and look at the facts.
Cholesterol is a vital fat component found in human blood, and everyone has it. The human liver makes it for the body;also, protein foods like eggs, fish, cheese, and milk contain the compound.
It’s a vital component for cell membranes, and also used to make hormones, vitamins soluble in fat, and the bile acid essential for food digestion.
Although cholesterol is highly needed for the smooth functioning of body organs like the skin and brain, consuming too much of it and fat is absolutely a wrong move. It is also vital to comprehend the two types of cholesterols involved.
‘High-density lipoprotein (HDL)’ is a kind that carries cholesterol back to the liver for break down, and then there is the ‘Low-density lipoprotein’(LDL) that transports cholesterol straight into the bloodstream.
This is quite dangerous since it would stick on the blood vessels, and a prolonged experience would result in cardiovascular diseases, including heart attack, stroke, and to a tremendous extent, result in kidney failure.
So, in this article, we analyse organic ways to treat high cholesterol in the body.
Lose Excess Calories
Excess body weight is a time bomb ticking to an array of body complications. Including being obese, but did you even know a few extra pounds contributes to high cholesterol levels?
Suggestively, incorporating a flexible routine to lose the extra pound is a good idea. Taking nature walks in between breaks in the day, or perhaps opting for the staircase rather than taking the elevator.
Frequent workouts also work well. Meals are also a big deal, so a better option would be to examine your daily calorie intake levels. Sweeteners and sugary beverages should altogether be avoided. If the craving for drinks is too much, then freshwater in a good option.
Cut Down Trans fats
Trans fat or what is commonly known as trans unsaturated fatty acids are basically vegetable fats that have been hydrogenated to render them into a solid-state at room temperatures.
The latter is widely used by industrial manufacturers since they are quite cheaper and tend to have a longer shelf life. Food products like margarine, most spreads, pastries, and fried foods contain lots of this.
However, the body does not handle well such trans fats as they are partially hydrogenated. Generally, trans fats increase the cholesterol levels in the body, thus increasing the risk levels of cardiovascular-related diseases among the consumers.
In fact, previous studies show that close to 8% deaths are as a result of trans fats. Due to such revelations, now manufacturers are put on the alert to publish the contents of food products on the nutritional labels.
It is always wise to study the nutritional section on convenient foods, and if they contain any levels of trans fats, it is always advised to avoid them.
Consume More of Whole Grain Foods Rather Than Refined Grains and Sugars
Nutritionists strongly advocate for whole grains rather than refined ones. Generally, whole grains are compact in soluble fibre.
Refined foods like flour and white rice are less rich in fibre, instead go for wild rice or whole wheat flour.
It won’t break a born to go the old-school way with oatmeal such which linger in foods like kidney beans, apples, pears and Brussel sprouts, but not an urban way one-time cook version where all the fibre is processed out. Soluble fibre drastically lowers the rate of cholesterol absorption in the bloodstream.
Consume More Polyunsaturated Fats
Omega3 and six fatty acids are classified as polyunsaturated fats. Nutritionists argue that when these fats are consumed in moderation, they can lower high cholesterol levels without any alarm.
Fish such as trout, tuna, and salmon are a good choice. If you wish to go the vegan way, the options are broad. Plant-based oils like corn, sunflower and walnut are an excellent choice to explore. Further, meals rich with polyunsaturated fats and more so the oily fish prevent irregular heartbeats, known mechanisms of arrhythmia; a condition characterized by too fast or slow heartbeat intervals.
Consider Using Alcohol in Moderation
Although excessive consumption of alcohol is harmful to your health, studies show that when consumed in moderation can help lower cholesterol levels.
Ethanol is a significant component of alcohol, which increases HDL, thus reducing the chances of a heart attack. Also, reverse cholesterol transport improves significantly hence reducing the risk of related cardiovascular disease as well as clogging of arteries.
Should you have any concerns about your cholesterol levels, it is advised to have them checked by the doctor.
The main idea is to balance the cholesterol percentage in our bodies, and if any imbalances noticed, lifestyle, and diet interventions should be the first line of treatment.