What is cholesterol?
Cholesterol is a waxy, fatty substance which can be found in all cells of the body. Our bodies need a certain amount of cholesterol to make some of the hormones vital to our health. It is a key part of producing vitamin D, and substances to aid digestion. Our bodies naturally make cholesterol, but it is contained within a lot of the foods we eat, which means that many people end up with a high cholesterol count.
A good analogy for understanding the role cholesterol plays in the overall health of the body is to think of the arteries as tubes. If you can imagine the difference between water flowing through these tubes or wax; then you can understand the importance of keeping cholesterol levels low. An arterial build of plaque can resemble a tube coated in wax. Wax would coat the sides, making it harder and harder to flow smoothly over an extended period.
LDL (Bad) Cholesterol
LDL cholesterol gets labelled as bad cholesterol because it contributes to plaque build up, which ultimately clogs arteries. This condition is called atherosclerosis. Clots can lead to heart attacks or strokes, which is why LDL levels must be controlled.
HDL (Good) Cholesterol
HDL cholesterol then is the opposite, and gets the label of good cholesterol because it helps remove the bad (LDL) cholesterol from the arteries. HDL essentially acts as a scavenger; sourcing LDL and then carrying it away from the arteries and back to the liver. A healthy liver then breaks it down, and it passes through the body. Maintaining a healthy level of HDL cholesterol contributes in protecting against heart attack and stroke.
What causes high cholesterol?
High cholesterol levels can be caused in part by genetics but also our primary cause for it is through eating too much saturated fat in the diet. Added to this, factors such as how active we are; our age and gender; weight and overall health; and even family history can influence the levels of cholesterol within our bodies.
What drugs reduce cholesterol?
Recently there has been some controversy about cholesterol-lowering drugs, which are known as statins. They may come under many brand names such as Lipobay. Statin drugs work by slowing down liver’s manufacture of cholesterol.
Potential side effects
Unfortunately, many drugs carry with them potential side effects, and the reason Statins have become controversial is due to the risk of these drugs causing inflammation to the liver. This is a condition known as hepatitis.
All patients considering using statins should have a liver function test to try and ascertain whether this drug might be the most effective or not.
Additionally, many reports of muscle weakness have been associated with use of these drugs. Doctors and medical officials are investigating related drugs, which have a similar action in the body, but may have less side effects. Muscle weakness and rhabdomyolysis have been identified recently, and as such some people are looking at alternatives to pharmaceutical control of cholesterol.
How can I lower my cholesterol level?
Since there are several contributing factors to being diagnosed with high cholesterol; so there are also many different ways to reduce it.
Exercise
Exercise helps to raise HDL (good cholesterol) levels. Incorporating just 20 minutes of cardiovascular exercise 3 times a week could be the key to reducing cholesterol levels. There are many ways to increase the amount of exercise you do, by just making some subtle changes to your lifestyle.
- Walk to work
If you normally take a bus or train, swapping over to either walking or cycling for shorter commutes, even just some days of the week can get you the little exercise points you need to improve HDL levels. - One stop early
If your commute is one of the longer ones, then get off the bus or train one stop early and walk the remaining journey. This way you also get to see exciting things you may not have noticed in the neighbourhood too! - Skip the elevator
If you often feel tired and take the elevator or escalator, try using the stairs instead. This increases your heart rate, which helps your body to produce HDL.
Moreover, try finding a sport or activity you enjoy doing with friends and then it won’t even seem like you’re doing exercise. Badminton, swimming and cycling for example are all excellent ways to be more social and get your cardio in: helping improve overall health!
Dietary changes
High cholesterol levels respond effectively to taking the dietary approach. Certain foods can have a cholesterol-lowering effect, whilst others just contain less damaging fats in the first instance. It goes without saying that fruits and vegetables are our best friends when it comes to diet. Below as well are listed some LDL lowering foods.
- Oily fish: such as salmon, mackerel, herring and trout, contain Omega 3s which can help increase HDL levels by up to 4%
- Raw garlic: In research carried out on rats, small quantities of raw garlic consumed daily were found to increase HDL levels within the system.
- Oats: Rich in beta-glucan, oats can help reduce LDL by sticking to it and helping it pass through the body easily
- Red wine: In moderation, certain grape varieties actually help to reduce LDL levels significantly. This is also effective if you use wine in cooking, so adding a splash of red toa tomato sauce recipe can actually help reduce bad cholesterol.
- Nuts & seeds: Similar to red wine, the use of nuts to help reduce LDL levels is based around their consumption in moderation. Specifically, nuts such as walnuts and hazelnuts, or seeds like hemp and linseeds, pumpkin and sunflower; sprinkled into salads or over dishes can really help lower cholesterol the tasty way!
Supplements
There are a number of supplements than can be used as part of an overall attempt to lower cholesterol levels in the body. We look at some of the more popular ones below:
- Lestrin A group of chemical compounds called sterols and stanols are rising in popularity since they mimic HDL by blocking absorption of cholesterol from the gut. Ultimately this reduces cholesterol in the bloodstream.
- Niacin A form of vitamin B3, Niacin can substantially reduce total cholesterol levels and increase HDL levels. Like the pharmaceutical drugs, too much niacin can lead to side effects and those considering using it should first seek the advice of a doctor or medical professional.
- Chromium has been shown to reduce cholesterol and increase HDL levels. Studies have suggested that a combination of niacin and chromium work effectively.
- Omega 3 supplements For people following a vegetarian diet or those who don’t like oily fish, there are omega-3 supplements, which can help to increase HDL production; thus lowering LDL within the body.
- Quit smoking People who smoke are at risk of increasing their cholesterol levels, plus doing other untold damage to the organs. As such, it is highly recommended that smokers reduce or give up smoking in order to bring cholesterol levels down.
- Practise Mindfulness When we are mindful, we are in tune with our body and mind. This means paying close attention to the marvellous creations human bodies really are, and the powerful systems we have within us, such as the respiratory, immune and circulatory system. Being mindful of these components of our bodies help us to respect them in all lifestyle choices.
Lifestyle changes
Overall, our health is a gift, and we should respect ourselves well by prioritising it. Our guidance here merely suggests ways to help you take control of your cholesterol levels, and we advise anyone suffering with related cholesterol issues to visit the doctor to gain professional advice.
The post How to Lower Cholesterol Naturally appeared first on Exodus International.