How to lower your cholesterol?

Cholesterol is important to the structure and function of your body’s cell membranes. Your liver makes around 80% of your body’s total cholesterol for your body and animal products make up for the rest of the total cholesterol of the body. Total cholesterol can either be good cholesterol or bad cholesterol conditional on its usage and effects. Total cholesterol, carried in the body along with a protein, is called Lipoprotein. Good total cholesterol is high-density lipoprotein(HDL) cholesterol which takes care of low density or so-called bad cholesterol, lipoprotein (LDL) from the blood vessels. LDL is bad cholesterol since it combines with other material to form plaques in blood vessels which can cause blockages in blood vessels.

High bad cholesterol in your blood (LDL) increases your risk of cardiovascular disease. When the level of LDL and triglycerides (blood fat) is too high, you are more likely to increase plaques in your blood vessels which lead to narrowing of the arteries. So, consider your total cholesterol figures to be an indication of your blood vessel health.

Lower cholesterol and diet

To arrive at lower cholesterol levels eat lots of fibrous foods such as grains, wholemeal bread, muesli, salads, fruit and vegetables. And try to include Omega-3 fatty acids available in fish such as salmon, sardines, and tuna. Cooking with olive oil is another path to lower cholesterol. And avoid animal products such as poultry, red meat, eggs and dairy products such as cheese that are high in saturated fats. Avoid altogether oils such as coconut, palm or other tropical oils. So, lower cholesterol can be achieved by watching the fat content of your diet.

Lower cholesterol and exercise

Walking is the best possible exercise to achieve lower cholesterol and it also lowers the risk of cardiovascular disease. And, since cholesterol is a type of fat, you’ll lose weight at the same time as you lower cholesterol. Try to do a 30-minute walk at least times a week. There’s no need to rush, and if your fitness levels are down, work yourself up to this level of exercise. Try to walk briskly, as this is better for you than a stroll. A good way to lower cholesterol is to include an aerobic part to your walk, say with a walk up to an incline that gets your heart working harder. If you work, try to get a walk-in before or after work hours, or exercise during your lunch break. And climbing flights of stairs is excellent aerobic exercise. Lower cholesterol and exercise go hand in hand.

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