High cholesterol can mean a higher risk of heart disease. Controlling your cholesterol levels lowers that risk and gives you an upper hand over potential heart-related complications. Read on to learn how to reduce your bad cholesterol levels in your body and protect your heart from harm. Cholesterol is an essential fat required by the cells in your body. Not all cholesterol is bad.Good vs. Bad CholesterolThe ‘good’ high-density lipoprotein (HDL) cholesterol actually helps to manage and control the levels of the ‘bad’ low-density lipoprotein (LDL) cholesterol. Low-density lipoprotein (LDL) causes fatty build-up in the arteries and increases the risk of stroke, arterial blockages and heart disease. HDL on the other hand scavenges the blood vessels and carries away LDL from the arteries to the liver. The liver breaks down the LDL, and it is passed out of the body as waste. Managing your cholesterol levels involves increasing your regular intake of HDL and lowering your everyday consumption of LDL. Bad cholesterol is a silent killer as it goes undetected until serious complications arise. The only way to keep track of your blood cholesterol levels is to get regular blood tests done, on an annual or semi-annual basis.Complications of high cholesterol Atherosclerosis, deposition of cholesterol and other deposits on your arterial walls. Frequent chest pain or angina caused by reduced blood flow to the heart Pain while walking due to blockage in the artery supplying blood to your veins.
Heart attack or stroke
Causes and Risk Factors Here are some factors that determine your cholesterol levels and also indicate your chances of having high cholesterol:*History of early heart disease in your family*An immediate family member with high cholesterol levels*Inactive or lazy lifestyle*If you are overweight, with a BMI of 30 or more*If you have Type 2 diabetes*If you are a smoker*If you eat a diet rich in red meat, full-fat dairy products and saturated vegetable fats.*Testing Your Cholesterol LevelsA high cholesterol level can lead to various heart complications; therefore it becomes important to check your cholesterol levels via lipid profile tests. It is advisable to get regular tests done, once you cross 40. The following guidelines will help you to properly evaluate the results of your lipid profile blood tests:*Total Cholesterol – should be less than 200 mg/dL*LDL –should be less than 100 mg/dL*HDL-For men- should be over 40 mg/dL*For women-should be over 60 mg/dL*Triglycerides- should be less than 150 mg/dl* A type of fat used by the body to store energy, high levels can cause heart disease.
Reduce Bad Cholesterol Levels with Home Treatment With some simple diet and lifestyle changes, you can lower the LDL and raise the HDL levels in your blood without medication. Making small changes often makes a big difference over time. With your cholesterol back on track, you’ll no longer have to rely solely on medications that may have side effects, such as muscle pain, memory loss and elevated liver enzymes. It’s about time you made the healthy choice. Here are some ways you can reduce your bad cholesterol level without medication
1. Use Garlic Garlic can help you significantly lower your LDL level. It prevents cholesterol from sticking to the artery walls, which prevents clogging of the arteries. It also prevents blood clots and reduces high blood pressure.The best results come from consuming garlic raw and fresh.Eating 2 to 4 cloves of raw garlic each day may produce significant results over time.If that’s not possible, include 5 to 7 cloves in your daily meals.You can use them as seasoning or add them to any sauce or dish.Garlic can also be consumed in the form of tablets, capsules, extract or powder, depending on your preference or whichever is available in your nearby stores.Always check with your doctor before beginning any supplement regimen.
2. Use Apple Cider Vinegar (ACV)Apple cider vinegar (ACV) is probably one of the most ancient household remedies still used today. An effective remedy for anything from sniffles and infections to aches and cramps, apple cider vinegar is almost a miracle ingredient. Now, you can also use it to manage your cholesterol levels. Various animal studies have proven that apple cider vinegar not only lowers LDL levels, but also reduces high blood pressure. While consuming apple cider vinegar, you don’t need to worry about any extra calories either.Things you’ll need:Apple cider vinegar – 1 to 2 tablespoonsWarm water – 1 cupPour 1 cup of warm water into a glass.Thoroughly mix in 1 to 2 tablespoons of ACV.Drink the ACV water daily to manage your cholesterol.Do this on a regular basis.
3. Use OatmealAn average adult should aim for at least 30 grams of fiber each day. Including foods rich in dietary fiber in your diet can help you do just that. Old-fashioned oatmeal is a great source of soluble fiber. Soluble fiber can be easily digested by your body, as opposed to insoluble fiber. Once digested, the soluble fiber binds to the cholesterol and prevents it from getting absorbed into the bloodstream. This helps lower the LDL level in your blood.Eat 1 to 2 bowls of cooked oatmeal each day to bring about a significant change in your cholesterol levels over time. To make it more appetizing, you can add fresh fruits and nuts as well.
4. Do ExerciseEveryone knows that exercise is good for a healthy body and heart. It is the manner in which it keeps your heart healthy that’s interesting. Maintaining a healthy weight and burning off excess fat is one effect brought about by exercise. But exercising can also help significantly reduce your overall cholesterol levels, especially the bad LDL cholesterol. Exercising helps move the cholesterol from the bloodstream and the walls of the blood vessels to the liver, where it is either excreted or converted into bile to aid digestion. Thus, exercise helps your body naturally use up or expel the cholesterol. This in turn reduces your risk of cholesterol-related cardiovascular and heart problems. To achieve significant results, engage in rigorous exercise for 30 minutes daily. Vary your workouts with a variety of aerobic exercises that will get your heart pumping, such as running, jogging, cycling, swimming, sports, aerobics classes or even energetic dancing.
5. Use Onions Onions, especially red onions, have proven to be a worthy adversary to cholesterol. Quercetin, a healthy flavonoid found in the outer skin of the onions, is what balances cholesterol levels. While cooking doesn’t destroy quercetin, it may leach into the cooking liquid. Thus, consuming raw onions is best for lowering cholesterol. If you don’t fancy chewing on this sharp-tasting, crunchy vegetable, drinking onion juice as a tonic is a good option.
Things you’ll need:Onion, peeled and quartered – 1 medium-sizedHoneyStep 1. Puree the OnionPuree 1 peeled and quartered, medium-sized onion in a blender.Step 2. Extract the onion juiceFold a cheesecloth into a double layer and arrange it over a bowl.Spoon the pureed onion onto the cheesecloth.Bundle up the cheesecloth and squeeze out the juice.Step 3. Add honey and consumeMix an equal amount of honey into the onion juice to make it more beneficial and add a little flavor.Drink this daily on a regular basis to make an impact on your cholesterol levels.
Tips:Include foods rich in soluble fiber in your diet like oat bran, barley, flaxseeds, beans, prunes, apples, carrots, pears and avocados. Eliminate trans fats from your diet, as they raise bad LDL cholesterol and lower the good HDL cholesterol levels and put you at greater risk of strokes and heart disease. Avoid trans fats by steering clear of fried, greasy or baked foods like cakes, cookies and frozen pizza. Eat a handful of nuts of your choice daily. All nuts contain sterols that can help manage your cholesterol levels. Consuming fish oil and oily fish can also help you boost your good cholesterol. Prefer lean meats over red meat for your protein intake. Legumes are also a healthy alternative. Spices like curcumin, ginger and black pepper can prove beneficial in maintaining your cholesterol levels as well. Avoiding smoking, maintaining a healthy weight and drinking alcohol only in moderation can help raise your good HDL cholesterol level.
Stress and anxiety can boost your LDL cholesterol. Yoga and meditation can help you keep your stress and anxiety in check. You can also engage in laughter therapy to boost your HDL level.
A high level of bad cholesterol is only one factor that can lead to heart disease. Diabetes, smoking, high blood pressure and obesity are some other potential causes of heart disease that you shouldn’t ignore.
Dr Aabid Altaf Wani is a medical doctor and can be mailed at draabidwani@gmail.com
