High cholesterol is a common health issue that can lead to serious heart problems if left unmanaged. Fortunately, with the right diet, lifestyle changes, and scientifically-backed strategies, you can reduce your cholesterol levels naturally. Here’s a complete guide on how to lower cholesterol for better heart health and overall wellness.
Before directly jumping into this blog, I would rather like to diver your attention to my previous blogs on “All about cholesterol” and “Effects of High cholesterol on human body”. If you have not gone through them then I would like you to spare few minutes reading them first to have a better understanding.
What is Cholesterol
Cholesterol is a fatty, wax-like substance present in human blood. It’s produced naturally in the liver. Every human being no matter what age or gender, has cholesterol. The human body needs it to stay healthy and it is vital for the formation and normal functioning of the cell membrane of every cell in our body. Some of this cholesterol comes from the food we eat.
Types
- LDL or The “Bad Cholesterol” : Read the previous article to know why it’s called ‘BAD’. Ideally your ldl cholesterol level should be below 100 mg/dL.
- HDL or The “Good Cholesterol” : Read the previous article to know why it’s called ‘GOOD’. Ideally your hdl cholesterol level should be 60 mg/dL or higher.
What Makes High Cholesterol Bad
When the level of LDL cholesterol goes beyond the ideal recommended range and the level of HDL fall, then the chances of developing plaques or atherosclerotic changes rise.
These plaques sometimes ruptures and creates a zone at the rupture site inside the blood vessels (mainly arteries) that is prone to blood clotting due to deposition of platelets. This leads to critical narrowing of the blood vessels thereby reducing the amount of blood flow through the affected arteries. Now this reduced flow can cause a Heart Attack due to supply demand mismatch of myocardium (muscle layer of heart) during exertion or sudden emotional stress.
LDL cholesterol normal range
The LDL range in a lipid profile is generally expressed in milligrams per deciliter (mg/dL) of blood. The American Heart Association (AHA) provides guidelines for interpreting LDL cholesterol levels:
- Optimal LDL Cholesterol Levels:
- Less than 100 mg/dL: This is considered ideal and associated with a low risk of heart disease.
- Near Optimal LDL Cholesterol Levels:
- 100 to 129 mg/dL: This range is still relatively good, especially if other risk factors for heart disease are low.
- Borderline High LDL Cholesterol Levels:
- 130 to 159 mg/dL: Individuals falling into this range may have a moderate risk of heart disease, particularly if they have other risk factors like high blood pressure or smoking.
- High LDL Cholesterol Levels:
- 160 to 189 mg/dL: This range indicates a high risk of heart disease. Lifestyle modifications and potentially medication may be recommended.
- Very High LDL Cholesterol Levels:
- 190 mg/dL or higher: Individuals with LDL cholesterol levels in this range are at a significantly increased risk of heart disease and may require aggressive interventions, including medication.
Tiny showers from these blood clots can also travel all the way up to the tiny blood vessels of brain and can get stuck there causing ‘Stroke’.
Take charge of your heart health – get your cholesterol level checked today!*”
How to Lower Cholesterol
Bringing your cholesterol levels back to normal range should be a focused and a Holistic approach. Following are the milestone for achieving the goal:
Emphasize Heart-Healthy Foods
To reduce cholesterol levels, focus on incorporating heart-healthy foods into your daily diet. Opt for a diet rich in fruits, vegetables, whole grains, and lean proteins like fish and poultry. These foods are low in saturated fats and high in dietary fiber, which can help lower LDL cholesterol. Additionally, include sources of healthy fats such as nuts, seeds, avocados, and olive oil.
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Limit Saturated and Trans Fats
Saturated fats found in red meat, full-fat dairy products, and processed foods can raise LDL cholesterol levels. Reduce your intake of these foods and opt for healthier alternatives. Choose lean cuts of meat, low-fat dairy products, and limit the consumption of processed snacks and fried foods. Trans fats, commonly found in processed and commercially baked goods, should be avoided altogether as they raise LDL cholesterol and lower HDL cholesterol.
Increase Omega-3 Fatty Acids
Omega-3 fatty acids are known to boost heart health and lower cholesterol. Include fatty fish like salmon, mackerel, and sardines in your diet as they are excellent sources of omega-3s. If you’re not fond of fish, you can consider omega-3 supplements derived from fish oil or opt for plant-based sources like flaxseeds, chia seeds, and walnuts.
Nordic Naturals Ultimate Omega* has high concentration omega-3 fish oil in soft gels. This formula meets the daily recommended dose suggested by the American Heart Association to support a healthy heart.
Include Soluble Fiber
Here are these Sugar Free Fiber Gummies for Adults * those are delicious and nutritious guilt free chicory root fiber gummy vitamins for women and men packed with 4g of naturally sweet inulin fiber without artificial flavors.
Be Mindful of Sodium Intake
A high-sodium diet can contribute to high blood pressure and negatively impact heart health. Limit your sodium intake by reducing processed and packaged foods, which are often high in sodium. Instead, focus on fresh and whole foods, and flavor your meals with herbs, spices, and natural ingredients.
Switching to himalayan pink salt* is also a wise option for your fitness goal. It is naturally rich in mineral, and free from all additives, and preservatives.
Exercise or Physical Activity
Exercise can help lower triglyceride levels and raise HDL (good cholesterol) levels. Combining exercise with weight loss and dietary changes decrease LDL (bad cholesterol) levels.
As I have described earlier that there are three main cholesterol : Triglycerides, HDL and LDL.
Proper exercise can have significant effect on triglycerides by lowering them, and on HDL, the good cholesterol, by increasing it.
However exercise does not have much impact on LDL cholesterol unless combined with dietary changes and weight loss regime.
NOTE: Do not engage in any activity if you already have symptoms like chest pain, excessive shortness of breath, dizziness or lightheadedness. Stop immediately if you experience any of these symptoms while exercising.
Maintain a Healthy Weight:
Excess weight, especially around the waist, is often associated with higher cholesterol levels. By maintaining a healthy weight, you can help keep your cholesterol levels in check. Combine a balanced diet with regular physical activity to achieve and maintain a healthy weight.
How to Start On a Cholesterol Lowering Exercise Schedule? Most Common Query
The golden rule is to “Start Low and Go Slow”. AHA and American college of sports medicine recommends that people should exercise most days of the week or atleast 5 days a week. Recommendation is for aerobic exercises. Examples of aerobic exercises includes simple brisk morning walks ( a simple yet effective and no investment exercise option), dancing, cycling, swimming, treadmill etc.
- If you are new to an exercise program, start with a short amount of time, and slowly increase. You could start out with 15 to 20 minutes, or in some cases even less.
- Gradually increase over a period of time, so that exercise lasts over at-least 30 mins.
- The ultimate aim is to achieve a total of 200 minutes of exercise a week. In simple terms it should be 40 mins of moderate exercise for 5 days a week. Remember not to forget 5 minutes of warm-up and cool down, this should be in addition to 30 minutes of moderate exercise.
- If still thinking when, where and how to start then start with walking partnering with Adidas walking/Running shoes* for your best comfort and amazing experience for your active lifestyle.
Now, I know you must be wandering what is moderate exercise or how you know you are exercising adequately or not. A moderately intense exercise should make you feel breathless but still you can have a conversation without being to breathless.
Quit smoking
Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:
- Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
- Within three months of quitting, your blood circulation and lung function begin to improve
- Within a year of quitting, your risk of heart disease is half that of a smoker.
Specialist help
Sometimes even after giving your 100% you won’t see the desired results, just don’t get disappointed or loose hope. Talk to your primary doctor and take his help. The common reason of not getting the desired results even after months of hard work is either very high cholesterol levels or resistant lipid profile which will require medicinal help along with lifestyle and dietary changes.
Examples of commonly used drugs are:
- Statins like atorvastatin (atorva), rosuvastatin (rosuvas) etc.
- Fibrates
- Niacin
- Bile acid sequestrants
Take charge of your heart health – get your cholesterol level checked today!*”
Take Home Message
Lowering cholesterol through diet and lifestyle changes is a proactive and effective approach to improving heart health. By adopting a cholesterol lowering diet rich in heart-healthy foods, limiting saturated and trans fats, and incorporating exercise into your routine, you can make significant strides in managing your cholesterol levels and reducing the risk of cardiovascular disease. Remember to consult with a healthcare professional or registered dietitian for personalized guidance tailored to your specific needs.
Remember, consistency is key! By incorporating these simple yet powerful changes into your daily routine, you can significantly lower your cholesterol levels and pave the way for a healthier future.
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