01/06/2025
Although elevated cholesterol can cause health problems, it is necessary for several vital body processes. Exercise and dietary changes may help lower cholesterol, but some people will also require medication. All of the cholesterol required by the body is naturally produced by the liver. However, the liver can manufacture more cholesterol when some foods are consumed, while other foods include cholesterol. The National Heart, Lung, and Blood Institute states that the main cause of high cholesterol is unhealthy lifestyle choices. You can enhance the armada of fats in your bloodstream and reduce your bad cholesterol by making right dietary changes. The easiest strategy behind a low cholesterol diet is to include foods that reduce LDL, the dangerous cholesterol-carrying particle that causes artery-clogging atherosclerosis.
Your risk of heart disease and heart attacks is increased by high cholesterol. You can lower your cholesterol with medication. Try these five healthy lifestyle adjustments if you want to improve your cholesterol levels first. These modifications may enhance the cholesterol-lowering effects of any medication you are currently taking. This article uncovers a few non-pharmacological natural methods of lowering cholesterol.
What is Blood Cholesterol?
Your blood contains a waxy material called cholesterol. Although cholesterol is necessary for the body to produce healthy cells, high cholesterol can raise your risk of heart disease. Fatty deposits may form in your blood vessels as a result of elevated cholesterol. As these deposits accumulate over time, your arteries become less able to carry adequate blood. These deposits can occasionally rupture unexpectedly and create a clot, which can result in a heart attack or stroke. Although it can be inherited, high cholesterol is preventable and curable because it is mostly a consequence of poor lifestyle choices. High cholesterol can be controlled by a balanced diet, regular exercise, and taking medication when needed.
Also, read: Good vs. Bad Cholesterol: What You Need To Know About HDL And LDL
What are the Causes of High Blood Cholesterol Levels?
When your blood contains an excessive amount of lipids, or fats, you have hypercholesterolemia (high blood cholesterol levels). It is also called hyperlipidaemia.
For optimal functioning, your body needs the ideal quantity of lipids. Your body won't be able to use all of the fats if you have too many. The excess fat begins to accumulate in your arteries. They develop plaque (fatty deposits) when they mix with other substances in your blood. This results in the constriction of your blood vessels and raised blood pressure. For years, there may be no issues with this plaque, but it gradually becomes more and larger inside your arteries. High cholesterol is harmful if left untreated because of this. Without you even realising it, the excess lipids in your blood contribute to the plaque's abnormal growth. Only a blood test can determine whether you have high cholesterol. Following are the various factors that may raise the risk of high blood cholesterol levels:
- Smoking and tobacco use
- Being under a lot of stress
- Excessive alcohol drinking
- Poor physical activity
- High fat diet
- Genetic predisposition
What are the Symptoms of High Blood Cholesterol Levels?
For most people, high blood cholesterol levels have no symptoms. You may have high cholesterol and run marathons. You won't experience any symptoms until your body has additional issues as a result of the elevated cholesterol. But it may increase the risk of following disorders:
10 Natural Ways to Lower Cholesterol and Improve Heart Health
Following are some of the ways with which one can reduce your risk of heart issues associated with high blood cholesterol levels:
Following a regular routine of exercising:
- Quit smoking
- Limit your alcohol intake
- Limit your high fat diet
- Include high fibrous food in your diet
- Say not to fast foods
- Include more fruits and vegetables in your diet
- Stay hydrated always
- Include the intake of green tea in your routine
- Try eating raw garlic with warm water
Also, read: How to Reduce Cholesterol by Food?
When to Reach Out to a Doctor?
A person should get their first cholesterol screening between the ages of 9 and 11 and then every five years after that, according to the National Heart, Lung, and Blood Institute (NHLBI). According to the NHLBI, women between the ages of 55 and 65 and men between the ages of 45 and 65 should have cholesterol screenings every one to two years. Every year, people over 65 should have their cholesterol checked. Your doctor may suggest more frequent measures if the results of your tests fall outside of acceptable ranges. If you have a family history of heart disease, high cholesterol, or other risk factors like diabetes or high blood pressure, your doctor may also recommend more frequent testing.
Conclusion
Elevated cholesterol is silent and sneaky. For many years, you can be unaware that you have a surplus of lipids in your blood. The only way to know is to do a basic blood test. All ages are impacted by high cholesterol, even those who lead active, healthy lives. A person's risk of heart disease and high cholesterol is increased by certain medical disorders. Find out what your numbers mean to you and discuss them with your doctor.
If you think you might be having fluctuating cholesterol levels, reach out to our best cardiologist in Jaipur at Eternal Hospital for right diagnosis and care. They might guide you on natural ways to lower cholesterol and improve heart health. Book your appointment now!
Frequently Asked Questions (FAQs)
Q1: How does fiber help with cholesterol?
A: Soluble fiber binds to cholesterol in the digestive system, preventing it from being absorbed into the bloodstream. Foods like oats, beans, and psyllium husk are rich sources of soluble fiber.
Q2: How can stress affect cholesterol levels?
A: Chronic stress can increase LDL cholesterol and lower HDL cholesterol through hormonal changes and unhealthy coping mechanisms like overeating or smoking. Stress management techniques like meditation, yoga, and deep breathing can be beneficial.
Q3: Can weight loss lower cholesterol?
A: Yes, losing even a small amount of weight can improve cholesterol levels by reducing LDL and increasing HDL cholesterol.
Q4: Are plant-based diets effective for lowering cholesterol?
A: A plant-based diet rich in fruits, vegetables, whole grains, nuts, and seeds can significantly lower cholesterol by reducing saturated fats and increasing fiber.
Q5: What role do healthy fats play in cholesterol management?
A: Healthy fats, such as those from olive oil, nuts, seeds, and avocados, can improve HDL cholesterol levels and lower LDL cholesterol when replacing saturated and trans fats.
Q6: How quickly can cholesterol levels improve with lifestyle changes?
A: Lifestyle changes may start showing effects in as little as 4-6 weeks. However, significant improvements often take a few months and require consistent effort.