High cholesterol is a major risk factor for heart disease and stroke, but small daily lifestyle changes—from diet to stress management—can make a big difference.(Image: Pexels)
Cholesterol is a type of fat that travels through the bloodstream, aiding in building cells and making hormones. Cholesterol is required for the body to function but when there’s too much, it can clog arteries and pose longer-term risks of cardiovascular diseases. Cholesterol is generally classified as low-density lipoprotein (LDL) or so-called “bad cholesterol” and high-density lipoprotein (HDL), also known as “good cholesterol.” High levels of LDL cause fatty deposits to develop in blood vessels, while HDL assists in breaking down cholesterol for removal from the bloodstream.
There are so many reasons why one might have high cholesterol, a poor diet combined with no exercise and you’re at an even higher risk of increasing your levels due to being overweight, smoking, drinking alcohol and stress. Genetics are also a factor, but the most potent tool against prevention and control is lifestyle change.
“In most patients, lifestyle changes can lead to significant improvement,” Delhi-based Dr Rajesh Malhotra, a cardiologist who focuses on preventive heart care told Moneycontrol. He adds that some people need medication but that most people don’t. “Eating the right kind of food, being active and doing daily healthy habits can substantially lower your risk of heart complications,” he says.
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Here are a few right approaches according to the doctor.
Adopt a Heart-Healthy Diet
Consume more fruits, veggies, whole grains and legumes. Foods full of soluble fibre — which include some varieties of nuts, oats and apples — plus beans can lower LDL cholesterol. Swap out saturated fats for good fats that can be found in products such as olive oil, avocados and fatty fish like salmon. Stay away from processed and fried foods whenever possible.
Exercise Regularly
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Exercise raises the amount of HDL (“good’) cholesterol in the blood, while also lowering LDL. Strive for at least 30 minutes of moderate exercise, like brisk walking, swimming or cycling most days of the week. Physical activity also aids in weight control and promotes circulation, which is important for the heart.
Maintain a Healthy Weight
High BMI causes elevated levels of LDL and triglycerides. Even a small weight reduction of 5% to 10% can decrease cholesterol levels substantially. For effective weight management and to maintain cholesterol levels, eat a balanced diet and get plenty of exercise.
Quit Smoking and Limit Alcohol
Smoking injures blood vessels and lowers HDL cholesterol, which weakens the body’s resistance to heart disease. The cholesterol, and overall health profile improves fast after quitting smoking. Alcohol should be moderated as heavy drinking can increase triglycerides and damage the heart.
Manage Stress Naturally
Anxiety can drive other unhealthy behaviours directly or indirectly — upsetting your stomach, for example, making you smoke. Relaxation training, such as yoga, meditation or breathing exercises can also reduce stress and promote improved balance of cholesterol over time.
FAQs on Managing Cholesterol Naturally
1. How can I lower my cholesterol naturally?
– Adopting a heart-healthy diet, regular exercise, maintaining a healthy weight, quitting smoking, limiting alcohol, and managing stress are effective ways to lower cholesterol naturally.
2. What foods should I eat to manage my cholesterol?
– Consume fruits, vegetables, whole grains, legumes, nuts, oats, apples, beans, olive oil, avocados, and fatty fish like salmon. Avoid processed and fried foods.
3. How much exercise is needed to improve cholesterol levels?
– Aim for at least 30 minutes of moderate exercise, such as brisk walking, swimming, or cycling, most days of the week.
4. Can weight loss help in managing cholesterol?
– Yes, losing even 5% to 10% of your weight can significantly reduce cholesterol levels.
5. How does smoking affect cholesterol levels?
– Smoking lowers HDL (“good”) cholesterol and damages blood vessels, increasing the risk of heart disease.
6. What impact does alcohol have on cholesterol?
– Heavy drinking can increase triglycerides and damage the heart; hence alcohol should be consumed in moderation.
7. How does stress influence cholesterol levels?
– Stress can lead to unhealthy behaviours that indirectly affect cholesterol levels. Techniques like yoga, meditation, and breathing exercises can help manage stress and improve cholesterol levels.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.