The Cholesterol Blog

Improve Cholesterol Levels

  • By: TLC Cholesterol
  • Date: August 31, 2020
  • Time to read: 3 min.

Improve Cholesterol Levels with theses 4 Lifestyle Changes That Will Improve Your Cholesterol Levels

Cholesterol is a fatty substance made in the liver and is essential for many bodily functions such as cell
membrane formation, hormone production, and food digestion. It is also present in animal products like
meat, eggs, and dairy products. High levels of cholesterol are harmful to your body. There are two types
of cholesterol, LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is also known as the
“bad cholesterol, “while HDL is also referred to as “good cholesterol.”
An unhealthy lifestyle is one of the leading causes of high cholesterol in our bodies. Amazingly, there are
no symptoms of high cholesterol in the body, but it can increase the risk of heart diseases, heart attack,
and stroke. You can naturally lower your cholesterol level by observing a healthy lifestyle. Read on to

Observing Your Diet

You are what you eat, and a few adjustments to your diet can reduce cholesterol in your body.
Saturated fats and Trans fats raise the overall cholesterol level in the body. Saturated fats are mainly
found in red meat and full-fat dairy products while Trans fats are used in margarine, vegetable
shortening, partially hydrogenated vegetable oils, and fried foods. Reducing the consumption of these
fats will help you reduce the LDL cholesterol in your body.
Increasing foods rich in soluble fiber such as oatmeal, kidney beans, lentils, citrus fruits, and apples in
your diet helps to reduce cholesterol in your body since it reduces its absorption in the bloodstream.
Other heart-healthy foods include Omega-3 fatty acids such as salmon, mackerel, herrings, and walnuts.

Exercising and Increasing Your Physical Activity

Studies show that the right kind of workouts, done regularly can raise the good cholesterol in your
bloodstream. It also lowers dangerous triglycerides levels. You can incorporate regular exercise in your
day to day life by walking, jogging, or cycling. Few studies also show that exercise can aid the transport
of cholesterol from the bloodstream to the liver, where it is finally excreted. But, people with heart
conditions should seek medical advice before engaging in intense physical activity.

Losing weight

Being overweight is a risk factor for heart diseases. Shedding excess weight even as little as 5% of your
body weight can significantly improve your cholesterol levels. It helps to lower your LDL (bad
cholesterol) and triglyceride levels and can also help to raise your HDL (good cholesterol).

Quitting the Smoking Habit

Smoking damages your arteries and blood vessels, which can make them more prone to clogging by
excess cholesterol. A combination of high cholesterol and smoking sets a stage for stroke and heart
attack. Although there is no conclusive research that shows how smoking alters the levels of LDL, it
worsens its effects on the body. It also creates an environment that leads to the breakdown of LDL into
a state that is more toxic to the blood vessels.

Besides, Acrolein, a toxic substance present in the gas phase of cigarettes and tobacco smoke, interferes
with the functionality of HDL by attacking the protein. This hindrance leads to more fat accumulating in
the bloodstream and other parts of the body. Experts estimate that smokers have a higher chance (2 to
4 times) of developing heart diseases than non-smokers.

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