Cholesterol plays a vital role in the normal functioning of the body. It is made in the liver and mainly helps in keeping the cell walls of the body flexible and also plays an important role in making several hormones. Then again just like too much of anything is bad, so is too much cholesterol in the body. Just like fat, cholesterol doesn’t dissolve in water, and instead, it floats in the blood with the help of lipoproteins. Now, different types of lipoproteins have different effects on a person’s health. It has been observed that high levels of low-density lipoprotein (LDL) cause cholesterol to deposit in the walls of the blood vessels. This can lead to strokes, clogged arteries, kidney failure, and heart attacks. On the other hand, high-density lipoprotein (HDL) helps carry cholesterol away from the walls of the blood vessels and it prevents various diseases. So, let’s take a look at a few of the natural methods to reduce cholesterol levels.
Focus more on monounsaturated fats
Unsaturated fats tend to have a double chemical bond, which changes the way they are processed by the body. Monounsaturated fats have only one double bond. Many experts recommend having a low-fat diet for weight loss, but the problem with this diet is that it also reduces the beneficial HDL cholesterol from the body. In contrast, a diet rich in monounsaturated fats has been shown to reduce cholesterol levels or the harmful LDL, but it maintained the healthy HDL level in the body. Monounsaturated fats are good for health as they tend to reduce the level of harmful LDL cholesterol, increase the levels of good HDL cholesterol and inhibit harmful oxidation.
Following are some good sources of monounsaturated fats.
- Avocados
- Olives and olive oil
- Tree nuts, such as walnuts, pecans, almonds, hazelnuts, and cashews
- Canola oil
Use polyunsaturated fats, such as Omega-3s
Polyunsaturated fats tend to have several double bonds, which changes the way they are used by the body. Polyunsaturated fats have shown to reduce cholesterol levels of the harmful LDL in the body and it also lowers the risk of cardiac diseases. They also tend to reduce the underlying risk of type 2 diabetes and metabolic syndrome. You can find them in fish oil supplements and seafood. Omega-3 fats can be found in large amounts in fatty fishes like herring, salmon, mackerel, and deep sea tuna-like albacore or Bluefin, and in small quantities in shellfish like shrimp.
Avoid trans fats
Unsaturated fats that undergo the process of hydrogenation and get modified are called trans fats. The process of hydrogenation is done to make the saturated fats more stable in vegetable oils. The resulting fats processed after the process of hydrogenation are not fully saturated and they remain in solid form at room temperatures. This is the reason why various food companies use trans fats in products such as pastries, spreads, and cookies. The main concern with partially hydrogenated trans fats is that it is processed in a different manner by the body compared to normal fats which is unhealthy. Trans fats are known to increase LDL and total cholesterol, and also lower the good HDL cholesterol in the body.
Exercise
If you are still wondering how to lower cholesterol of the bad kind by making lifestyle changes then the answer is pretty simple – Exercise. Not only does exercising improve physical fitness, it also combats obesity and reduces harmful LDL cholesterol and increases the levels of beneficial HDL cholesterol in the body. A recent study done on 20 overweight women found that the harmful cholesterol level was lowered in the bodies of the women after twelve weeks of combined resistance and aerobic exercises. It was observed that any activity that elevates the heart rate up to 85% of its maximum tends to increase good HDL cholesterol and decrease the level of bad LDL cholesterol. The longer the duration of the exercise, the greater the benefits. Resistance exercises have shown to lower LDL levels even at moderate intensity.
Though cholesterol has many vital functions in the body, it can also cause heart disease and clogged arteries. LDL is highly prone to free radical damage and is known to lead to heart disease. HDL, on the other hand, is known to defend against various kinds of heart diseases. If your cholesterol levels are well above the specified limits, then the first thing to do is make some lifestyle changes. Soluble fiber, unsaturated fats, and plant sterols are known to increase good cholesterol or HDL and decrease the bad kind or LDL. But you should consult your doctor before making drastic lifestyle changes, or incorporating something different in your diet. It is not that difficult to manage cholesterol, all you need to do is be vigilant and follow a disciplined diet and lifestyle.
