8 Ways to Lower Your Cholesterol So You Can Live Longer

What exactly is cholesterol?

Your body requires cholesterol to function properly. However, if there is too much in your blood, it can adhere to the walls of your arteries, narrowing or even blocking them. This increases your chances of developing coronary artery disease and other heart disorders.

You can take action to decrease the LDL (bad) cholesterol as well as increase the HDL (good) cholesterol. You can reduce your risk of heart disease by simply maintaining your overall cholesterol levels in check.

Let us start by simply trying these methods:

Consume heart-healthy meals

A few dietary adjustments can lower cholesterol and enhance heart health:

• Reduce your intake of saturated fats

Saturated fats, which are mostly found in red meat and full-fat dairy products, boost total cholesterol. Reduce your intake of saturated fats to lower your low-density lipoprotein (LDL) cholesterol – the “bad” cholesterol.

• Trans fats should be avoided

Trans fats, also known as “partially hydrogenated vegetable oil” on food labels, are commonly found in margarine and store-bought cookies, crackers, and cakes. Trans fats increase total cholesterol levels. The use of partly hydrogenated vegetable oils has been prohibited by the Food and Drug Administration until January 1, 2021.

• Consume foods high in omega-3 fatty acids

LDL cholesterol is unaffected by omega-3 fatty acids. They do, however, have other heart-healthy benefits, such as lowering blood pressure. Salmon, mackerel, herring, walnuts, and flaxseeds are all high in omega-3 fatty acids.

• Increase your intake of soluble fiber

Soluble fiber can help to lower cholesterol absorption in the circulation. Oatmeal, kidney beans, Brussels sprouts, apples, and pears all contain soluble fiber.

• Whey protein should be added

Several of the health advantages ascribed to dairy may be linked to whey protein, which would be found in dairy products. Whey protein as a supplement has been found in studies to lower both LDL cholesterol and total cholesterol and your blood pressure.

1. Improve your physical activity by exercising over most days of the week

Exercise has been shown to lower cholesterol. Moderate physical exercise can aid in the increase of high-density lipoprotein (HDL) cholesterol or “good” cholesterol. give yourself a minimum of 30 minutes of exercise five times a week, or 20 minutes of vigorous aerobic activity three times a week, with your doctor’s approval.

Increasing your physical activity, even in short bursts many times each day can assist you to start losing weight. Consider:

• Taking a daily brisk walk throughout your lunch break
• Taking your bicycle to work
• Participating in a preferred sport
• Try seeking an exercise partner or joining an exercise club to help you stay motivated.

2. Give up smoking

Quitting smoking raises your HDL cholesterol. The advantages are immediate:

• Your blood pressure and pulse rate will return to normal within 20 minutes of quitting.
• Both blood circulation and lung function will improve within three months of stopping.
• The risk of heart disease is half that of a smoker within a year of quitting.

3. Reduce your weight

Even a few more pounds can lead to elevated cholesterol. Small adjustments add up. Switch to tap water when you drink sugary beverages. Snack on air-popped popcorn or pretzels but keep the calories in mind. If you are craving something sweet, consider sherbet or low-fat candies like jellybeans.

Find ways to incorporate extra movement into your everyday routine, such as taking the stairs rather than using an elevator or parking further away from your office. Take walks during your work breaks. Increase your standing activity, such as cooking or yard work.

4. Consume alcohol in moderation

Moderate alcohol consumption has been linked to increased levels of HDL cholesterol, but the benefits are not compelling enough to suggest alcohol to anyone who does not already consume it.

If you must consume alcohol, do it in moderation. For healthy individuals, that means no more than one drink per day for women of all ages and men over the age of 65, and no more than two drinks per day for men 65 and younger. Alcoholism can cause major health problems such as high blood pressure, heart failure, and strokes.

5. Consider using vitamins

Fish oil and soluble fiber have been shown to lower cholesterol and support heart health. Another vitamin, coenzyme Q10, is displaying promise in terms of cholesterol reduction, however, its long-term advantages are unknown.

6. Fish oil

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are omega-3 fatty acids found in fish oil (EPA).

One study discovered that adding fish oil-based Omega3Q10 to the diets of older persons with high blood pressure and high cholesterol lowered high blood pressure, total cholesterol, and LDL levels.

However, the AHA (American Heart Association) shocked the medical world in 2020 when it announced that its multinational STRENGTH study with a fish oil-based drug had failed to reduce the incidence of cardiac attacks.

The study included 13,000 participants who had the cardiac disease or were at risk of getting it. Researchers recognized that, while many people use fish oil to lessen their chance of developing heart disease, this link did not hold true with the product they tested. Researchers have requested that another trial be done to fix the problem. Fish oil supplements can be purchased online.

7. Psyllium

Psyllium is a type of soluble fiber that can be used as a supplement. An analysis of 28 studies discovered that psyllium fiber efficiently lowers LDL cholesterol levels, potentially delaying the risk of cardiovascular disease caused by clogged arteries in those with or without high cholesterol. Based on psyllium’s capacity to lower cholesterol levels, the FDA (Food and Drug Administration) says that 7 grams of soluble fiber per day, derived from 10.2 grams of psyllium husk, helps reduce the risk of coronary artery disease.

You can find a variety of psyllium supplements online.

8. Q10 coenzyme

Coenzyme Q10 is a dietary molecule that aids in the production of energy in cells. It functions similarly to a vitamin, except that the body can make Q10 on its own, preventing insufficiency. Even if there is no deficiency, more Q10 in the form of supplements may be beneficial in some cases.

Coenzyme Q10 supplements were proven to lower total cholesterol in several studies including a total of 409 participants. LDL and HDL levels did not alter in these investigations.

Cholesterol serves critical roles in the body, but when it becomes too high, this could cause clogged arteries and heart disease.

LDL is prone to free radical damage and is the leading cause of heart disease. By transporting cholesterol out from vessel walls and back to the liver, HDL, on the other hand, protects against heart disease. Once your cholesterol is not in balance, lifestyle changes are your first line of defense.

Unsaturated fats, soluble fiber, plant sterols, and stanols have been shown to raise good HDL and lower harmful LDL. Workouts and weight loss can also be beneficial. Trans fat consumption and smoking are both unhealthy and should be prevented.

Beginning at the age of 20, the CDC (Centers for Disease Control) recommends having your cholesterol levels examined every 5 years. Inquire with your doctor about every concern you may face. All that is required is a simple blood draw after an overnight fast.