How to reduce Cholesterol level in blood?

Cholesterol act like a slow poison in our body. High #Cholesterol means more chance of #heart & #blood vessel related diseases. Unit of Cholesterol are measured in milligrams per deciliter (mg/dL). Below 200 mg/dL is the normal level of Cholesterol. Above 200 mg/dL to below 240 mg/dL is an indication to high level Cholesterol. Above 240 mg/dL is dangerous. To control your Cholesterol level do checking once in 2 year. In case you found your Cholesterol level is above 200 mg/dL start treatment immediately. Proper #treatment & control in regular diets can reduce Cholesterol level... https://goo.gl/NGvrwO

How to Reduce Cholesterol Levels Naturally

Cholesterol is a waxy, fat-like substance found in the blood, essential for building healthy cells and producing hormones. However, high levels of cholesterol, particularly low-density lipoprotein (LDL) or "bad" cholesterol, can lead to plaque buildup in arteries, increasing the risk of heart disease and stroke. Fortunately, lifestyle changes and dietary adjustments can help manage and reduce cholesterol levels effectively.

Understanding Cholesterol

Cholesterol is categorized into two main types:

1. LDL (Low-Density Lipoprotein): Often called "bad" cholesterol, it contributes to plaque formation in arteries, restricting blood flow. 2. HDL (High-Density Lipoprotein): Known as "good" cholesterol, it helps remove LDL from the bloodstream.

A healthy cholesterol level is crucial for cardiovascular health. The American Heart Association recommends keeping total cholesterol below 200 mg/dL, LDL below 100 mg/dL, and HDL above 60 mg/dL.

Dietary Changes to Lower Cholesterol

1. Increase Soluble Fiber Intake Soluble fiber binds with cholesterol in the digestive system, preventing its absorption. Foods rich in soluble fiber include: - Oats and barley - Beans and lentils - Fruits like apples, citrus fruits, and berries - Vegetables such as Brussels sprouts and carrots

2. Choose Healthy Fats Replace saturated and trans fats with unsaturated fats: - Monounsaturated fats: Olive oil, avocados, nuts (almonds, walnuts) - Polyunsaturated fats: Fatty fish (salmon, mackerel), flaxseeds, chia seeds

Avoid processed foods, fried items, and baked goods containing trans fats.

3. Incorporate Omega-3 Fatty Acids Omega-3s help lower LDL and triglycerides while supporting heart health. Sources include: - Fatty fish (salmon, sardines) - Walnuts - Flaxseeds and chia seeds

4. Limit Dietary Cholesterol While dietary cholesterol has a smaller impact on blood cholesterol than saturated fats, reducing intake of high-cholesterol foods like egg yolks, organ meats, and full-fat dairy can help.

5. Add Plant Sterols and Stanols These compounds block cholesterol absorption and are found in fortified foods like margarine, orange juice, and yogurt.

Lifestyle Modifications

1. Exercise Regularly Physical activity raises HDL and lowers LDL. Aim for at least 150 minutes of moderate exercise (brisk walking, cycling) or 75 minutes of vigorous exercise (running, swimming) weekly.

2. Maintain a Healthy Weight Excess weight contributes to higher LDL levels. Losing even 5-10% of body weight can improve cholesterol levels.

3. Quit Smoking Smoking lowers HDL and damages blood vessels. Quitting improves HDL levels within weeks and reduces heart disease risk.

4. Limit Alcohol Consumption Moderate alcohol intake (one drink per day for women, two for men) may slightly raise HDL, but excessive drinking increases triglycerides and blood pressure.

Natural Supplements

Some supplements may aid in cholesterol management, though they should complement—not replace—a healthy diet: - Psyllium Husk: A soluble fiber supplement that reduces LDL. - Garlic Extract: May modestly lower cholesterol. - Red Yeast Rice: Contains monacolin K, similar to statins, but consult a doctor before use. - Green Tea Extract: Rich in antioxidants that may improve cholesterol levels.

Medical Interventions Are Necessary

If lifestyle changes aren’t enough, doctors may prescribe medications such as: - Statins: Reduce LDL production in the liver. - Bile Acid Sequestrants: Help remove cholesterol from the body. - PCSK9 Inhibitors: Lower LDL in individuals with genetic cholesterol disorders.

Monitoring and Long-Term Management

Regular cholesterol checks are essential, especially for those with a family history of high cholesterol or heart disease. A balanced diet, consistent exercise, and stress management contribute to sustained cholesterol control.

By adopting these changes, individuals can significantly reduce their risk of cardiovascular diseases and improve overall well-being. Maintaining healthy cholesterol levels requires commitment, but the long-term benefits for heart health are invaluable.