If you have high cholesterol, what can you do to lower it?
Cholesterol is a fat-like substance found in every cell of the body.
Cholesterol is made in your liver and has many important functions.
However, like everything in the body, too much cholesterol in the wrong places creates problems.
First, there is bad cholesterol, the so-called LDL cholesterol, which should not be too high.
In addition, there is good cholesterol, the so-called HDL cholesterol, and its level must be increased to prevent arteriosclerosis.
LDL and HDL cholesterol are called “bad” and “good” cholesterol.
LDL cholesterol enters plaque in arteries and later causes calcification.
HDL cholesterol is the opposite. It breaks down LDL cholesterol and transports it to the liver.
Food contributes only slightly to increasing LDL cholesterol (bad cholesterol) in the blood.
Here are some steps you can take to protect your heart from LDL cholesterol.
1) Keep Moving
First of all, if you want to lower cholesterol without drugs, you must be active.
Exercise is one of the most effective ways to increase good cholesterol (HDL) and lower bad cholesterol (LDL).
It’s not crazy either. A brisk walk or Bicycle ride a few times a week can make a big difference.
We’ve seen so many patients struggle with high cholesterol and are reluctant to start an exercise routine because they think it’s too hard.
But after being encouraged, they start small and progress gradually.
2) Balance Diet
What you eat can also have a big impact on your cholesterol levels.
Foods high in saturated and trans fats can raise your LDL cholesterol levels, while foods high in fiber and healthy fats can lower them.
So what should you eat? Foods like fruits, vegetables, whole grains, nuts, and fish are all great choices.
3) Do not Take Tension
Stress can also affect your cholesterol levels.
When you’re stressed, your body releases hormones that can raise LDL cholesterol levels.
Therefore, it is important to find ways to manage your stress levels.
We have observed many patients with high cholesterol and work stress.
It is advisable to try stress reduction techniques such as yoga, meditation or deep breathing exercises.
4) Cut Your Sugar
You need to cut out sugars and starches because they will raise LDL cholesterol and triglycerides, which will also harden your arteries.
This is an important observation. Starch is broken down by pancreatic juice into sugar, which enters your bloodstream, causing the pancreas to secrete insulin.
When the short-term stores of sugar in the form of glycogen in muscle tissue and the liver are depleted, the liver has to process the excess sugar that is still there.
The end result is high levels of triglycerides and LDL cholesterol in the blood.
A constant diet high in refined carbohydrates increases the risk of heart attack and stroke.
As a result, we would all be better off eliminating sugars and starches from our diets.
5) Increase Soluble Fiber in Your Diet
Increase your soluble fiber intake by eating vegetables, oats and oat bran, lentils, fruits, and beans.
Why does it lower LDL cholesterol? The liver tries to get rid of too much cholesterol by binding it to bile salts and excreting it into the small intestine.
But the last segment of the small intestine reabsorbs some of these bile salts, and from there they return to the liver.
This is known as the enterohepatic bile salt pathway.
Psyllium, pectin, beta-glucans, and other soluble fibers have been shown in clinical trials to help lower LDL cholesterol by binding bile salts in the gut (intestinal disruption).
Conclusion
So here it is. If you want to lower your cholesterol without medication, just be active, eat the right foods, and reduce stress.
With a little effort and a little dedication, you can improve your cholesterol levels and save your heart.
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