Guide to Control cholesterol levels.

Introduction 

Cholesterol is a wax-like substance found in our body. Our body needs some compounds to work efficiently but anything in excess is always harmful. Healthy cholesterol is a basic need of our body but along with this comes bad cholesterol and when this starts to increase it creates certain problems like Coronary artery disease and other heart diseases.

Many people get confused between ”cholesterol” and ”fat”, but these two are different and so their role in our body. Cholesterol is a type of lipid. Unlike fats, it can not be shredded off by exercise or burning out energy.

Cholesterol travels through the blood-covered by a layer of protein, called a lipoprotein.

Low-density lipoprotein (LDL) is sometimes known as bad cholesterol because high LDL could lead to plaque build-up in the arteries which could lead to a heart attack or stroke.

High-density lipoprotein (HDL) is known to be good lipids that carry cholesterol from your body back to the liver, and then the liver removes cholesterol from your body.

There are two effective ways to control your cholesterol (here, I mean bad cholesterol LDL) 

1. Diet and lifestyle changes

2. Medications

1. Dietary and lifestyle changes.

Heart-healthy food, controlled weight, and physical activity are key to a healthy life and body.

Here are some foods which would help in lowering LDL and increasing HDL,

• Fruits and

   

A diet rich in fruits and vegetables works as a cholesterol-lowering compound. They contain soluble fibers that aid in lowering cholesterol.

• Olive oil and fish oil

  
  

  Be careful when you choose the source of fat. There are many unsaturated oils and fats to eat which

reduces LDL but unfortunately, they reduce HDL too. Using olive oil and fish oil will reduce your LDL while maintaining your HDL level as required for a healthy body.

• Eat healthy whole grains

  
  

Oats, oats barn, barley, and other whole grains contain soluble fibers that help to prevent your digestive system from absorbing cholesterol. 

• Fatty fish

  
  

Eating fish two or three times a week can lower LDL, by providing omega-3 fats which help in lowering the LDL.

• Nuts

  
  

Some studies show that eating nuts like almonds, walnuts, and peanuts can slightly reduce the LDL moreover, nuts have many other nutrients that are good for the heart.

   B. Medications 

After checking your cholesterol level, if found higher LDL,

 your doctor would recommend you certain medication that helps your liver flush out bad cholesterol.

(consult your doctor if you are suffering from chest pain).

Note; I do not hold any medical degree, nor do I practice as a dietician. The suggestions above are just my experience and knowledge.