Cholesterol can be described as a type of fat found in the blood and is of two types, good and bad. It is essential for building healthy cells. An optimal level of cholesterol in the blood is considered good, but when its level increases drastically, it gets deposited as fat in the blood vessels. These fat deposits in blood vessels can then lead to heart disease.
Low-density lipoprotein (LDL) is referred to as bad cholesterol. This is what builds up in the walls of arteries, resulting in narrowing of blood vessels. High-density lipoprotein (HDL) is good cholesterol. This picks up excess cholesterol and returns it to the liver.
Lifestyle changes like regular exercise, and stress management, as well as a high cholesterol diet help in reducing its levels. Here are the top lifestyle changes that help reduce cholesterol levels.
1. Eating foods that are heart-friendly
An ideal high cholesterol diet’s aim is to reduce saturated fats in food. A High cholesterol diet aims at increasing HDL levels and lowering LDL levels. Saturated fats like full-fat dairy and red meat must be avoided. Additionally, almost all packaged foods must be avoided entirely as they contain trans-fats. One should increase the intake of soluble fiber, omega-3 fatty acids, and protein in their diet.
2. Increasing physical activity
Exercising at least 4-5 days a week has shown good results in reducing cholesterol. Moderate physical activity has shown favorable results in increasing HDL levels. Regular exercise also helps you lose weight and maintain a healthy body mass index.
3. Quitting smoking
Quitting smoking helps increase HDL levels in the blood. Within 3 months of quitting smoking, blood circulation and lung function improve considerably.
4. Weight loss
People who are overweight are at risk of high cholesterol levels. Consuming sugary beverages, excessive salt, oil-laden foods, etc. is inadvisable as these do not make a part of the ideal high cholesterol diet. Not only do these food items contribute to increased cholesterol levels but they also result in weight gain.
5. Moderating alcohol consumption
Consuming alcohol in moderation is important to maintain healthy cholesterol levels. Healthy women can consume up to 1 drink a day at any age. For men below 65 years, 2 drinks a day is considered moderate. Older men should restrict alcohol consumption to 1 drink a day.
A diet that is high in cholesterol must be avoided at any cost in order to manage cholesterol levels in the blood. As per a study published in the Journal of American Medical Association, including nuts, fiber-rich foods, fruits, and vegetables in the diet lowers bad cholesterol levels considerably. If the lifestyle changes mentioned above do not bring down levels of bad cholesterol in the blood, then medical treatment may be required. Most individuals with high cholesterol choose to opt for medication along with pertinent lifestyle changes to keep its levels under control.
Doctors recommend medication like statins to lower cholesterol levels. They are given to regulate the production of cholesterol by the liver. Cholesterol absorption inhibitors are another kind of medication given to people with high cholesterol levels.