Types of Cholesterol: Cholesterol is way more dangerous than it sounds. It is a silent killer produced by the liver. It is the leading cause of death all around the world as it ends up in heart attack ultimately. There are two main types of cholesterol, LDL, and HDL.
LDL or Bad Cholesterol: LDL is also known as bad cholesterol. This is because it leads to building up of fatty mass in your arteries, narrowing the path for blood to flow. The blood supply reduces and might choke arteries resulting in the insufficient supply of oxygen and ultimately heart attack or stroke!
HDL or Good Cholesterol: HDL is good cholesterol as it is healthier. HDL carries LDL away from the heart, back to the liver, thereby reducing its negative effects. All in all, it is preferable to have low LDL levels and high HDL levels to prevent the risk of heart attack and other associated conditions.
How to reduce LDL or Bad Cholesterol level in your body?
1-Consume high fiber foods: Try to incorporate high fiber foods in your diet. These include oats, barley, peas, sweet potatoes, and yum. Black beans and legumes are also excellent choices.
Fruits and vegetables like carrots, beets, eggplants, oranges, apricots, berries and apples are excellent sources of high fiber.
2-Limit fatty foods and high cholesterol: Butter, red meat, coconut oil, full-fat dairy products and other fattening stuff should be avoided. Red meat is worst if you already have borderline cholesterol levels. It has high unsaturated fats.
Always check ingredients before buying something. Whenever hydrogenated fats are mentioned, it means Trans fats. Similarly, egg yolks and shellfish are high in cholesterol. Balance your diet and avoid such foods to minimize the risk of high cholesterol levels.
Omega 3 fatty acids are protective in nature and good for your heart. Cold water fish like trout, mackerel, and salmon are beneficial. For canned fish, select low or no sodium varieties.
3-Protein rich plant foods: Healthy protein rich foods should be substituted in place of red meat. Red, white and soybeans, lentils and peas are great alternatives and have multiple benefits. Legumes lower LDL, sugar and insulin levels. Use roasted and unsalted nuts to avoid blood pressure issues.
4-Supplements: Sterols are found in plants naturally. Sterol supplements help to lower LDL. CholestOff is one of the best options as a supplement as it lacks Trans fats, sugars, salt and other additives.
5-Psyllium husk: Psyllium husks works as a fiber supplement as well as a laxative. 9-10 grams of psyllium is said to reduce sufficient levels of LDL.
6-Lose weight: Obesity is the root cause of a number of diseases. Losing weight will not only reduce the risk of heart attack but also stroke, gout, diabetes and some sorts of cancers.
Even good fats should be taken within limits like Olive oil because everything taken in excessive quantity is harmful.
If after all these basic tips, your cholesterol levels are still high, visit a doctor as soon as possible for proper cholesterol-lowering medications.