How To Reduce Cholesterol Fast In 30 Days
Cholesterol, which is made in the liver and has so many important functions. It helps to keep the walls of your cells flexible and is also needed to make several hormones.
It is a fat-like substance in body. Cholesterol produced by the body is also found in food. Cholesterol is needed for good health, too much of it can damage your arteries by increase your risk of heart disease.
Almost 75% of the cholesterol is produced by liver in the bodyand the rest comes from the food you eat.
Cholesterol in the blood is carried by lipoproteins. There are two main types of lipoproteins which are high-density lipoprotein (HDL) and low-density lipoprotein (LDL).
HDL is also known as ‘good’ cholesterol, Because HDL helps to remove the cholesterol from your arteries by carrying cholesterol back to liver for disposal.
LDL at the same time is known as ‘bad’ cholesterol because LDL leaves cholesterol in your arteries.
Total cholesterol test is a blood test that usually measures both the HDL and LDL cholesterol levels.
Sometimes your cholesterol level may be high, here are a number of things you can do to reduce your cholesterol level.
To reduce the amount of saturated fat intake and have a healthy diet foods high in saturated fat include:
- All types of cakes and biscuits
- fatty cut of meat
- all butter and full-fat dairy products
- foods that contain coconut or palm oil.
- By having a high-fibre diet and also by eating foods that are enriched with plant sterols can help to reduce your cholesterol level in body.
In case if you are not physically active then increasing your physical activity might help to reduce cholesterol level. By Increasing physical activities combined with healthy eating can help you lose weight in case you are overweight and want to improve your heart health.
Try Focussing on Monounsaturated Fats
Opposing to saturated fats, unsaturated fats have double chemical bond that change the way they will be used in the body. Whereas, Monounsaturated fats have only one double bond.
Although few recommend a low-fat diet for losing weight, but a study of 10 men found 6-week, low-fat diet reduced levels of the harmful LDL, also reduced beneficial HDL Above are a great sources of monounsaturated fats which are good sources of polyunsaturated fat:
- Olives and olive oil
- Canola oil
- Polyunsaturated Fats, Especially Omega-3s
Polyunsaturated fats usually have multiple double bonds that make them behave differently in the body than saturated fats. Few Researches also shows that polyunsaturated fats reduce “bad” LDL cholesterol and also decrease the risk of heart disease.
Avoid Trans Fats
Trans fats are the unsaturated fats that are modified by a process called hydrogenation. Hydrogenation usually is done to make the unsaturated fats in the vegetable oils more stable as an ingredient.
Here resulting trans fats are usually not fully saturated, and they are solid at room temperatures.
Eat Plenty of Soluble Fiber
Soluble fiber is the group of different compounds found in plants that usually dissolve in water and which humans can’t digest. The beneficial bacteria that mostly live in your intestines can probably digest soluble fiber. They usually require it for their own nutrition. good bacteria can also be called probiotics,
Exercise always is a win-win for your heart health. It Not only does improve your physical fitness and also helps you combat obesity, which also reduces harmful LDL and also increases beneficial HDL
In a recent study, twelve continuous weeks of combined aerobic and also resistance exercise reduce especially harmful oxidized LDL in almost 20 overweight women
Dieting majorly influences the way your body absorbs cholesterol and produces it. Weight loss usually reduces total cholesterol, in parts by decreasing the creation of the new cholesterol in the human liver. Weight loss has different, though it is generally beneficial, effects on HDL and LDL in different studies.
Do not Smoke
Smoking probably increases the major risks of cardiac disease in several ways. one of the many ways is by changing how the body handles the cholesterol levels Immune cells in the body of smokers are unable to return cholesterol from vessel walls of heart to the blood for transport to liver. This causes damage which is related to tobacco tar, rather than the nicotine
Use Alcohol Moderately:
When alcohol is used in moderation, the ethanol in any of the alcoholic drinks increases your HDL and also reduces the risk of heart disease.
A recent study of 18 adult women found that when they are drinking 24 grams of alcohol from white wine daily improves their HDL by 5%, while compared to drinking in equal amounts of white grape juice. Consuming alcohol improves the “reverse cholesterol transport,” meaning cholesterol is removed from blood and vessel walls and taken back to the liver. This consumption reduces the risk of the clogged arteries and cardiac disease.
Try taking Supplements
There is strong evidence of taking supplements that fish oil and soluble fiber improve cholesterol levels in body and promote heart health. Another supplement called coenzyme Q10, is showing promises in improving the cholesterol levels, although it has long-term benefits that are not yet known.
Fish oil is very rich in the omega-3 fatty acids mainly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).