Cholesterol is a waxy fat-like substance that is essential for our body for producing cells. Fats are insoluble in water and hence cannot be transported in blood on its own. Our body binds cholesterol to specific proteins that act as transport vehicles, carrying different types of fats such as cholesterol, triglycerides (TG) and phospholipids. Combination of fats and proteins are called lipoproteins. There are five primary type of lipoproteins, chylomicrons, very low-density lipoprotein (VLDL) intermediate-density lipoprotein (IDL), low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
Elevated levels of LDL cholesterol in the blood are associated with increased risk of atherosclerosis and heart disease. Receptors that bind LDL cholesterol are called LDL receptors. Lack of LDL receptors would reduce the uptake of cholesterol by cells and hence force it to remain in the blood circulation. This raises the bad cholesterol levels in blood levels. Therefore, keeping cholesterol levels in check is essential. Nowadays patients along with the doctor, develop a personal strategy to keep the LDL levels in check. Doctors use a calculator to estimate the patient’s chances of heart disease, stroke or any of these related problems. The calculator considers several things such as age, cholesterol levels, blood pressure, lifestyle and whether there is a history of heart problems in the family. According to the results, the doctor would set up a plan with a combination of medications, diet and lifestyle changes.
To reduce LDL cholesterol in the body, one should not only depend on medications but also strive to make some healthy lifestyle changes. Here are some important ones that you should consider.
Eat heart-healthy food
Making a few changes in the diet would definitely lower cholesterol levels and improve the condition of the heart.
- Choose healthier fats: Saturated fats found primarily in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. As a rule, you should get less than 7 percent of your daily calories from saturated fats. You can choose leaner cuts of meat, low-fat dairy products and non-saturated fats found in olive oil and canola oil.
- Eliminate trans fat: Trans fats affect cholesterol levels by increasing the low-density lipoprotein cholesterol (LDL-C) and decreasing the good cholesterol levels. This increases the risk of heart attacks. Trans fats can be found in commercial foods such as cookies, crackers, and fried foods. Even small amounts of fast food can raise bad cholesterol levels. Therefore, you should read the ingredients list and avoid food items with hydrogenated oils.
- Eat foods rich in omega: 3 fatty acids: Omega-3 fatty acids don’t reduce LDL cholesterol. Moreover, they help in increasing high-density lipoprotein (HDL or good) cholesterol. Some types of fish such as salmon, tuna, mackerel, and herring, are rich sources of omega-3 fatty acids. Other good sources of omega-3 fatty acids are walnuts, almonds and ground flaxseeds.
- Increase soluble fiber: There are two types of fibers, soluble and insoluble. Both have heart-health benefits. However, soluble fiber also helps in reducing LDL levels. You can incorporate soluble fiber to your diet in the form of oats, oat bran, fruits, beans, lentils, and fresh vegetables.
- Addition of whey protein: Whey protein is a protein that is found in dairy products. Whey protein taken as a supplement reduces LDL cholesterol levels.
- Avoid refined sugar and grains: You should avoid refined sugar and grains. Instead of processed flour and white rice, try whole wheat flour and brown rice. Substitute refined sugar with maple syrup, honey, date sugar, stevia, or molasses.
Exercise and increase your physical activity
Exercise can improve cholesterol levels. Moderate physical activity every day can help raise the high-density lipoprotein (HDL) cholesterol level. Working on a physical activity even for 30 minutes a day can help you lose weight. You can consider swimming, playing a sport, brisk walking, and aerobics. To stay motivated, you could find an activity partner or center.
Quit Smoking
Smoking interferes with the heart health. If you smoke, you should quit immediately. Quitting might improve your HDL cholesterol level. Within twenty minutes of quitting, blood pressure and heart rate begin to normalize.
Lose weight
Gaining even a few extra pounds can add to high cholesterol levels. You should assess your eating habits and daily routine. Try and make it a habit to keep a tab on your calories. Avoid fast food and processed food. Include more physical activity, by making small changes, like taking the stairs instead of the elevator or walking to work.
Sometimes lifestyle changes alone aren’t enough to reduce cholesterol levels. Make sure the changes you embrace, are the ones you can sustain for a long time. If your doctor recommends medications to help lower cholesterol, do take it as directed. With the help of treatments and healthy lifestyle changes, you can certainly reduce cholesterol levels and lead a healthier life.
