This is the most valuable article you will ever read to improve your cholesterol level naturally.
The best part is;
This article will not only help you reduce your cholesterol level, but will help you moderate your cholesterol level fast and naturally.
Before you dive in,
At the end of this article, you will know;
- What cholesterol is
- The sources of cholesterol
- Which diet contains a high level of cholesterol
- Which cholesterol-rich food contains essential nutrients
- The cholesterol-rich food you should avoid
- The effect of high cholesterol
- The fast ways to improve your cholesterol level naturally
First,
There are two (2) types of cholesterol;
1. High-Density Lipoprotein (HDL) or good cholesterol. It absorbs and carries cholesterol back to the liver and the liver then flushes it out of the body.
HDL cholesterol reduces your risk of heart diseases and stroke.
2. Low-Density Lipoprotein (LDL) or bad cholesterol. It has high calories which result in heart diseases, diabetes and obesity.
Now,
What is cholesterol?
Cholesterol is like a waxy, fatty substance that is found in the cells of your body. Your body needs some cholesterol for body nourishing to function properly.
It is important in the production of hormones, vitamin D, and essential for digesting fats.
It also strengthens your cell membranes and makes them flexible.
What are the sources of cholesterol?
There are two main sources of Cholesterol in your body, these sources are your liver and the food you consume daily.
If the food you consumed has a high level of cholesterol, it forces your liver to produce more cholesterol in your blood and having too much cholesterol in your blood results in your risk of coronary artery disease.
What diet contains high level of cholesterol?
Over the years, foods that have a high level of cholesterol have been deleted from people’s menu of healthy diet fearing the risk of heart diseases.
However, recent research shows that some healthy yet cholesterol-rich foods are not harmful but instead, loaded with some essential nutrients lacking in many diets.
There are two (2) types of diet that contains a high level of cholesterol;
The cholesterol-rich yet loaded with essential nutrients diet and the food containing a high level of cholesterol that needs to be avoided at all cost.
Which cholesterol-rich foods contain essential nutrients?
Some of these essential nutritious cholesterol-rich foods are ;
Eggs
Eggs are perceived to be one of the high cholesterol-rich food to avoid but it’s one of the essential nutritious food that should be in a diet.
Eggs contain HDL (high-density lipoprotein) cholesterol.
According to research, HDL (high-density lipoprotein) cholesterol absorbs and carry cholesterol back to the liver and the liver then flushes it out of the body.
HDL cholesterol minimises your risk of heart diseases and stroke.
HDL is called ‘’a good cholesterol’’ because it contains vitamin A, selenium, and several vitamin B. Experts recommend 1-3 eggs per day for healthy people.
Shellfish
Shellfish is known as a high cholesterol level food yet it is a good source of protein, vitamin B, selenium and iron.
In addition, shellfish contains antioxidants and amino acids which prevent heart diseases and lower bad cholesterol.
Example of shellfish includes; crap, clams and shrimp.
Organ meats
Organ meat is unarguably HDL (high-density lipoprotein) cholesterol-rich and nutritious.
A study in Korean adults shows that moderate consumption of unprocessed organ meat, lower the risk of heart disease.
Some of these organs meats are the heart, kidney and liver.
The chicken heart is a good source of antioxidants, vitamin B12, zinc and iron.
Sardines
Sardines are not less than 131 mg of cholesterol but are highly nutritious and an excellent source of protein.
In addition, sardines are a good source of vitamin E, selenium, zinc, phosphorus, magnesium and copper.
Yoghurt
Yoghurt is a cholesterol-rich food that is highly nutritious, especially in protein.
Yoghurt contains essential nutrients such as calcium, magnesium, B vitamins, potassium and zinc.
It has been confirmed through research that fermented produced yoghurt, reduces LDL (bad) cholesterol, blood pressure and lower the risk of heart diseases, diabetes and stroke.
Which cholesterol-rich foods should I avoid?
Fast food
Regular intake of fast food comes with a high risk of chronic conditions such as obesity, diabetes and heart diseases.
In addition, fast food increases the risk of blood sugar regulation, high levels of inflammation, belly fat and heart diseases.
Processed meat
Bacon, sausages and hot dogs are some examples of processed meats you should avoid in your diet.
Frequent intake of processed meat if not limited, can result in heart diseases and colon cancer.
Fried food
Low-Density Lipoprotein (LDL) or bad cholesterol is mostly associated with fried foods.
It comes with high calories and contains trans fats which result in heart diseases, diabetes and obesity.
What are the effects of high levels of cholesterol?
The effects of the high levels of cholesterol as mentioned in the diet to avoid above are enormous.
Some of the effects of LDL (bad) cholesterol includes;
- Obesity
- Diabetes
- Heart diseases.
- Blood sugar regulation
- High level of inflammation
- Belly fat
- Colon cancer etc.
What are the Fast ways to improve cholesterol levels naturally?
The main boost to cholesterol level in your body is your lifestyle choices and changing this lifestyle will be the key to improving your cholesterol level fast.
Some of these lifestyle changes include;
Taking Fruits, Vegetables, Whole Grains, and Beans
You don’t have to be a vegetarian to improve your cholesterol level to a healthy range.
Studies show that eating more vegetables, fruits, potatoes, and other naturally-fibre-rich plant foods makes us healthier.
Foods rich in soluble fibre are beneficial in lowering LDL (bad) cholesterol levels.
Some excellent sources include beans like;
pinto beans, black beans, etc. Also, yams, oats (yes, your oatmeal!), berries, and barley.
Reduce fat intake and eat heart-healthy food
Saturated fats primarily found in red meat and full-fat dairy products raise your cholesterol level.
Reducing the level of fat intake will help control the level of low-density lipoprotein (LDL) bad cholesterol.
Trans fat is a food labelled as partially hydrogenated vegetable oil which is used in store-bought cookies, crackers and cakes.
Trans fat raises the level of cholesterol and the food and drugs administration has banned the use of partially hydrogenated vegetable oil on January 1, 2021.
Eating food rich in omega-3 fatty acids will improve your heart health and reduce your blood pressure.
Some excellent sources of omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseed
Exercise and moderate physical activity
Regular exercise not only aids in weight loss but also helps improve your cholesterol level.
Doctors recommend a minimum of 30 minutes of moderate-intensity aerobic exercise each day.
Aerobic exercise helps to raise high-density lipoprotein (HDL), the good cholesterol.
Moderate physical activity like taking a daily walk, riding a bike and playing your favourite sport can help to control LDL (bad) cholesterol levels.
To help be consistent, consider joining an exercise group or finding an exercise buddy (friend).
Check out the range of Amazon Fitness kits” target=”_blank”>Amazon Fitness kits that will help you exercise in the comfort of your home.
Quit Smoking
The benefit of quitting smoking is rapid as it improves your HDL (good) cholesterol level.
Within a little while of quitting, your blood pressure and heart rate recover from cigarette-spike.
Also, you will notice your blood circulation and lungs function begins to improve.
If long enough, the risk of heart disease will be gone
Lose Weight
Little changes in weight loss to great results as carrying extra pounds contributes to a high level of cholesterol.
If you are used to drinking sugary beverages, switch to a regular intake of water.
Add more activities into your daily routines, such as using the stairs instead of taking an elevator, parking your car a bit far from your office, taking a walk in your workplace during break or free time.
Also, increase your standing during activities like cooking or yard work.
Moderate Alcohol Intake
Moderate intake of alcohol is said to be linked with a higher level of HDL (good) cholesterol, but this is not enough benefit to recommend alcohol for anyone who does not drink.
Too much alcohol intake can lead to serious health conditions such as high blood pressure, heart failure and stroke.
Conclusion
The Fast ways to improve cholesterol levels naturally are;
- Taking Fruits, Vegetables, Whole Grains, and Beans
- Reduce fat intake and eat heart-healthy food
- Exercise and moderate physical activity
- Quit Smoking
- Lose Weight
- Moderate Alcohol Intake
Health with julius 