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Natural ways to keep your cholesterol levels down

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Cholesterol is being made in your liver. It has a lot of essential functions in your body. Cholesterol helps in making your cell walls flexible, and it’s vital for the making of several hormones. But like anything else that is essential to your body can cause harm when the level gets much higher than the average level. Too much cholesterol or cholesterol in the wrong place is a problem too.

Just like fats cholesterol does not dissolve in water. However, it is carried by molecules called Lipoproteins. These Lipoproteins also carry fat, fat-soluble and vitamins to the blood.

Now different Lipoproteins has a different kind of effects in your health. For example, the low-density lipoproteins (LDL) causes cholesterol deposits in blood vessels. This leads to clogged arteries, heart attacks, kidney failures and even strokes at sometimes. But the high-density lipoproteins (HDL) on a contradictory is right for your health.

So here are some ways to control your cholesterol levels in your body to control your “Good” (HDL) cholesterol and “Bad” (LDL) cholesterol to live a healthy life.

  • Focus on Monosaturated fats: – Opposite to saturated fats unsaturated fats have a double chemical bond in the body. This bond changes the way they are used in the body. Now Monosaturated fats have only one double bond. A diet full of Monosaturated fats helps to reduce bad cholesterol. It also produces a higher level of healthy HDL. Monosaturated fats may also reduce the oxidation of lipoproteins. Try Olives and olive oils, tree nuts and avocado.
  • Use polyunsaturated fats: – Polyunsaturated fats have multiple double bonds. It acts differently in the body than saturated fats. Polyunsaturated fats decrease bad cholesterol and lower the risk of heart diseases. These fats also lessen the risk of metabolic syndromes too. These omega 3 fatty acids are heart-healthy polyunsaturated fats. It is found highly in products like salmon, mackerel, deep sea tuna etc. It’s present in shellfish and shrimps too. Use while shopping these items online to get discounts.
  • Avoid Trans fat: – Trans fats are unsaturated fatty acids that are modified by hydrogenation. Trans fat is being used to make vegetable oil more stable. Trans fats are not saturated fats but are solid in room temperature. Food companies use them to make pastries and cookies.

Partially hydrogenated trans fats are treated differently in the body. They increase the total amount of cholesterol in the body. Trans fats raise the level of bad cholesterol, and even worse it decreases the level of good cholesterol too.

  • Eat soluble fibre: – Soluble fibre is a different kind of fibre that is available in plants. This is something people can’t digest. So, it’s confusing now? If people can’t digest it, then why you have to eat it? Well, there are some beneficial bacteria inside your intestine which can digest soluble fibres. And they need it for their nutrition. These bacteria are called probiotics. They reduce both harmful kinds of lipoproteins. Soluble fibres can help you increase the benefits of cholesterol. Soluble fibres can decrease the risks of a lot of diseases. Studies have shown that high fibre intake can reduce the risk of death by 15% over almost 17 years. The most popular sources of soluble fibres are peas, beans and whole grains.
  • Exercise: – Exercises are the best thing for the heart. It doesn’t only make your cholesterol level in control but also controls your weight. It helps you to fight against obesity too. You can even increase your HDL level just by walking. However, the more intense workout you do, the more you can control your cholesterol. Studies say, workout for 30 minutes in five days a week is enough to maintain your cholesterol level. It even decreases the risks of heart diseases. Aerobic exercise can raise the heart rate to 75%. Resistance exercise can manage the level of LDL too.
  • Lose weight: – Dieting can influence your way of producing cholesterol. It can increase good cholesterol while stops the production or absorption of bad cholesterol. And thus, it reduces the risks of heart diseases. Losing weight has double benefits. It increases good cholesterol and decreases bad cholesterol.
  • Quit smoking: – Well, this point maybe has the most advantages than the other tips on the list. Smoking increases the risk of heart diseases. It can even change the way of dealing with cholesterol in your body. The immune cells cannot return the cholesterol from the blood vessels in your body. Moreover, the tobacco tar is harmful to your body too.

These are some tips to control your cholesterol level. Stay healthy. Stay safe

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