Cholesterol is a waxy, fat-like substance that is found in the bloodstream. There are two main types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is often referred to as "bad" cholesterol because high levels of LDL can contribute to the build-up of plaque in the arteries, which can increase the risk of heart disease. HDL, on the other hand, is often referred to as "good" cholesterol, because it helps to remove LDL from the bloodstream. It's important to control cholesterol levels because high levels of LDL cholesterol can increase the risk of diseases such as heart disease, stroke as well as other health problems such as type 2 diabetes, peripheral arterial disease, and chronic kidney disease. Therefore, maintaining healthy cholesterol levels is important for overall heart health and preventing these serious health issues. That being said, here are the 10 best ways to control your cholesterol levels without necessarily seeking any medical attention:
Eating a healthy diet:
One of the best ways to lower cholesterol levels is to eat a diet that is low in saturated and trans fats, and high in fruits, vegetables, whole grains, and lean protein. This type of diet can help to lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Some foods that can help lower cholesterol include oats, almonds, avocados, and fatty fish.
Losing weight:
Being overweight or obese can increase cholesterol levels. Losing weight through a combination of diet and exercise can help to lower LDL cholesterol and improve overall heart health.
Exercising regularly:
Regular physical activity can help to increase HDL cholesterol and lower LDL cholesterol. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.
Quitting smoking:
Smoking can damage the lining of the blood vessels, which can contribute to the build-up of cholesterol. Quitting smoking can help to improve overall heart health and lower cholesterol levels.
Limiting alcohol consumption:
Drinking excessive amounts of alcohol can increase LDL cholesterol and decrease HDL cholesterol. Limiting alcohol consumption to moderate levels (one drink per day for women, two drinks per day for men) can help to lower cholesterol levels.
Adding more fiber to your diet:
Eating a diet that is high in fiber can help to lower cholesterol levels by binding to cholesterol in the gut and preventing its absorption into the bloodstream. Good sources of dietary fiber include fruits, vegetables, whole grains, and legumes.
Taking plant-based supplements:
Certain plant-based supplements, such as psyllium, guar gum, and beta-glucan, have been shown to help lower cholesterol levels. However, it is important to talk to your doctor before taking any supplements, as they can interact with other medications.
Reducing stress:
Chronic stress can increase the risk of heart disease, including high cholesterol. Practicing stress-reducing techniques such as meditation, yoga, or deep breathing can help to lower cholesterol levels.
Avoiding processed foods:
Processed foods are often high in saturated and trans fats, which can increase cholesterol levels. Avoiding these foods and opting for whole, unprocessed foods can help to lower cholesterol.
Taking omega-3 supplements:
Omega-3 fatty acids have been shown to help lower triglycerides and may also help to increase HDL cholesterol. It is important to consult a doctor before taking any supplements.
It is important to note that these lifestyle changes should be made under the guidance of a healthcare professional. Also, some people may require medications even after lifestyle changes, to lower their cholesterol levels.