The human body makes most of the cholesterol it needs from the food it consumes, as well as gets other amounts readily present in some types of food, such as egg yolks, shrimp and shellfish. It is produced mainly in the liver and intestines and is transported in blood plasma by lipoprotein particles. LDL is the type of low-density lipoprotein (LDL) that travels with the blood to the rest of the body. At the same time, high-density lipoprotein (HDL) returns the excess LDL to the liver to break down it.
High cholesterol increases the risk of heart disease and heart attacks. You can improve cholesterol by taking medications, but you can also lower cholesterol by changing lifestyle and diet. And to change your lifestyle and the way you eat, there are 5 natural tips that will help you reduce the level of cholesterol in the blood gradually without using drugs, as follows:
1- Eat healthy foods
Fresh fruits and vegetables, and leafy greens in general do not contain cholesterol. Use vegetable oils, especially olive or sesame oil, and avoid animal fats, ghee, butter, artificially hydrogenated margarine, and cold dried meats. Eat olives and avocados, and if you want to eat meat, we advise you to eat fish and chicken without the skin as much as possible.
2 - get rid of excess weight:
Weight gain, even a small amount, may contribute to high blood cholesterol. Also, losing as little as 5 to 10 percent of your weight can improve cholesterol levels.
So start with an assessment of your daily eating habits and activities, and deal with the challenges that keep you from losing weight.
Any changes in your lifestyle, however minor you think, may make a difference. For example, if you eat when you feel bored or frustrated, take a walk instead. And if you eat junk food for lunch every day, take healthy food with you from home, some fresh fruits and vegetables. For snacks, go for carrots or hot-air popcorn instead of potato chips.
Find ways to incorporate more activity into your daily life, such as climbing and descending stairs instead of using the elevator or parking away from your office.
3- Exercise:
Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol in the blood, which is the good cholesterol, and lower bad cholesterol (LDL). You can achieve these benefits with moderate exercise for 30 minutes daily.
Also, adding physical activity, even if only 10 minutes at intervals daily, can help you reduce your weight, and from the math you can do with the following:
- Walk brisk daily.
- Ride a bike to go to work.
Swimming.
- Doing your favorite sport.
And remember that practicing any sporting activity will benefit you, even going up and down stairs instead of the elevator, or doing some standing exercises while watching TV can make a difference.
4- Quit smoking:
Quitting smoking improves your health and raises the level of good cholesterol. Also, blood pressure and heart rate will decrease. And within one year your risk of heart disease is roughly halved compared to that of smokers. And within 15 years, your risk of developing heart disease becomes the same as for people who have never smoked. Also, your risk of many types of cancer, especially of the mouth and lung, is reduced.
5- Refrain from drinking alcoholic drinks:
Simply abstaining from alcoholic beverages leads to higher levels of beneficial cholesterol. In particular, it is advised to avoid these drinks in elderly men and women to maintain their health. Drinking alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.
Note: If changing your lifestyle and diet does not reduce cholesterol ...
Ensure that you can follow through on the changes you make, and don't be disappointed if you don't get your results quickly. And if your doctor advises you to take a medication to help lower cholesterol, take it according to the prescribed dose, while continuing to change your lifestyle, because that helps you reduce the dose of the drug as well.
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