Cholesterol is produced in the liver and serves a variety of functions. It helps maintain the walls of your cells flexible, for example, and is required for the production of various hormones. Too much of it (or cholesterol in the incorrect spot) raises issues, just like anything else in the body. It does not mix with water. Instead, it relies on molecules known as lipoproteins to circulate all around the body. In your blood, they transport cholesterol, fat, and fat-soluble vitamins. Lipoproteins come in a variety of shapes and sizes, each with its own set of health benefits. High levels of low-density lipoprotein (LDL), for example, cause cholesterol deposits in blood vessel walls, which can cause clogged arteries, strokes, and renal disease. High levels can raises your chances of developing heart disease. ALSO CHECK OUT OUR BLOG ON KETO DIET HERE.
The link between dietary and blood cholesterol
Your liver creates all of the cholesterol your body need. Very low-density lipoproteins (VLDLs) are lipoproteins that combine it with fat (VLDL). VLDL develops into the more dense LDL, which transports cholesterol wherever it is needed, as it provides fat to cells throughout the body. HDL is also released by the liver, and it transports unneeded matter back to the liver. Reverse cholesterol transfer is a procedure that guards from blocked arteries and various forms of heart disease. Free radicals can destroy some lipoproteins, particularly LDL and VLDL, in a process known as oxidation. Oxidized LDL (oxLDL) and VLDL (oxVLDL) are considerably worse for your heart. Medications can assist you in lowering your cholesterol. However, if you’d prefer make lifestyle adjustments first,
CHANGES THAT CAN HELP YOU IMPROVE YOUR CHOLESTEROL
Exercise on most days of the week and increase your physical activity
Exercise can help lower cholesterol levels. High-density lipoprotein (HDL), also known as “good” cholesterol, can be raised with moderate physical exercise. Work out for at least an hour of exercise five times a week, or 20 minutes of vigorous aerobic activity three times a week, with your doctor’s approval.
Adding physical activity to your daily routine, even if it’s only for a few minutes at a time, can help you lose weight. Consider:
- Taking a vigorous stroll during your lunch break every day
- Getting to work on your bike
- Participating in a preferred sport
- Focus on finding a workout companion or attending an exercise club to stay motivated.
Smoking cessation raises HDL levels. The advantages appear quickly:
Your pulse pressure and pulse rate rebound from the smoke surge within 20 minutes after quitting. Your blood flow and lung function start to improve three months after you quit smoking. The risk of a heart attack is half those of a smoker within a year after quitting.
Use polyunsaturated fats, especially omega-3s
Polyunsaturated fats have more double bonds than saturated fats, which causes them to function differently in the body. Polyunsaturated fats have been shown in studies to lower LDL (bad) and lower the risk of heart disease.
One study, for example, swapped saturated fats for polyunsaturated fats in the diets of 115 people for eight weeks. Total and LDL (bad) cholesterol levels were lowered by roughly 10% by the end of the research. Polyunsaturated fats may also lower your chances of developing insulin resistance and type 2 diabetes. CHECKOUT OUR ARTICLE ON OMEGA-3 HERE.
Avoid trans fats
Unsaturated fats that were changed through a process known as hydrogenation are known as trans fats. This is done to improve the stability of the unsaturated fats in animal fats. The generated trans fats are known as partly hydrogenated oils since they are not completely saturated (PHOs). They are stable at room temperature, giving items like spreads, pastries, and biscuits greater texture than mixed liquid oils. Trans fats appeal to food manufacturers because of their improved texture and shelf durability.
Maintain a healthy-for-you weight
Obesity or being overweight can raise your risk of acquiring high cholesterol. 10 mg of cholesterol is produced every day for every 10 pounds of extra fat. The good news is that if you are overweight, decreasing weight can help lower your cholesterol levels. People who decreased 5–10 percent of their body weight had lower total cholesterol, LDL, and triglyceride levels, according to research. Those who lost more than 10% of their body weight had considerably lower cholesterol and triglyceride levels.