Lowering Cholesterol Naturally and Preventing Heart Disease
Heart disease is one of the leading causes of death worldwide, with WHO estimating that around 17.9 million people died from cardiovascular diseases in 2019, making up around 32% of all deaths worldwide. This is unfortunate, given that most cardiovascular diseases can be prevented with some minor lifestyle changes.
Most cardiovascular diseases are caused by high cholesterol levels in your blood, which can lead to plaque buildup in your arteries. Plaque buildup can restrict the flow of blood and cause damage to the heart muscle. If you don't want to take any drugs for cholesterol, this article will talk about some natural ways to lower your cholesterol and prevent heart disease.
What Is Cholesterol?
The bloodstream contains a molecule called cholesterol, which has the consistency of wax and resembles fat. It's useful for breaking down fats and absorbing fat-soluble vitamins (A, D, E, and K). Cholesterol is used by the body to produce cell membranes and hormones.
The standard method of measuring cholesterol levels is as several milligrams per deciliter of blood (mg/dL). Normal levels are below 200 mg/dL.
Some of the main complications of high blood cholesterol are cardiovascular diseases and strokes. Heart disease is the leading cause of death in Australia, killing more than 16,600 in 2020, according to the Australian Institute of Health and Welfare.
Lipoproteins are proteins that transport cholesterol in the blood. The two most common forms of lipoproteins are LDL and HDL..
High-density lipoprotein (HDL) takes excess cholesterol from the blood to the liver, which breaks the protein down into smaller particles. HDL has been nicknamed "good" cholesterol because it helps protect against heart disease by taking cholesterol away from arteries, preventing clots from forming, and reducing inflammation of blood vessels.
The low-density lipoprotein (LDL) takes cholesterol to the rest of the body. LDL has been nicknamed "bad" cholesterol because high levels of LDL in the blood increase your risk for heart disease by depositing excess cholesterol on artery walls, causing plaque buildup that can lead to blockages or ruptures of blood vessels that can cause heart attacks or stroke.
Top 7 Lifestyle Modifications to Lower Cholesterol
If your cholesterol levels are consistently high, you may be at a higher risk for cardiovascular problems including heart attack and stroke. Although you can lower your cholesterol with medication, altering your diet and adopting other healthy habits might also help lower your cholesterol levels.
Lifestyle modifications can be very effective in preventing and managing high cholesterol. These seven modifications can enhance the cholesterol-lowering effects of drugs you are already taking.
1. Eat a Low-Saturated Fat Diet
Eating foods high in saturated fats increases your LDL cholesterol levels, which increases your risk of developing coronary artery disease. Saturated fats may be found in foods like red meat and full-fat dairy products like whole milk, cheese, and butter. The bad LDL cholesterol could be reduced by eating less saturated fat. This is why the American Heart Association (AHA) recommends eating no more than 6 per cent of total daily calories from saturated fat — about 13 grams for someone consuming 2,000 calories per day.
2. Exercise Regularly
Regular exercise helps keep your weight down and boosts good cholesterol levels by increasing the muscle mass in your body. It also helps lower bad cholesterol levels by reducing stress on the heart and improving circulation throughout the body.
3. Quit Smoking
Smoking raises your risk of heart disease by reducing good HDL cholesterol levels while increasing bad LDL cholesterol levels in your body. If you smoke, quitting can help lower your risk of developing heart problems and reduce your chances of having a stroke or heart attack later in life.
4. Eat more whole grains
Whole grains include whole wheat bread, brown rice, pasta, oats, barley, quinoa and more. These foods are rich in fibre, which helps to lower blood cholesterol levels by slowing down the absorption of fat in the digestive tract.
5. Eat More Fish and Nuts
Fish like salmon and tuna are rich sources of omega-3 fatty acids which can help lower cholesterol levels by reducing inflammation in your arteries. Nuts like almonds and walnuts are also excellent sources of omega-3 fatty acids, but they also contain other beneficial nutrients such as vitamin E, which is known to decrease LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels.
6. Lower Your Intake of Trans Fats
Avoid eating fast food and processed meals (both containing trans fats) since they can cause an increase in the risk of cardiovascular disease and stroke. Swap out trans-fat-containing foods for ones that feature olive oil, almonds, avocados, and fish oils.
7. Lose Weight if You're Overweight or Obese
If you're overweight or obese, losing weight can help lower your blood cholesterol and triglyceride levels, reduce blood pressure and improve your overall cardiovascular health. Check with your doctor before starting any weight loss plan to make sure it's safe for you and follow their advice about how much weight to lose per week. You should also aim for a healthy diet that includes plenty of fruits and vegetables, whole grains, and lean sources of protein (such as fish) while reducing saturated fat intake from animal sources as well as sugar-sweetened beverages like soda pop.
Takeaway
Lowering your cholesterol is a crucial part of preventing heart disease, but it can be difficult to know where to start. Prime Medic has one of the most comprehensive online doctor referrals in Australia, so you can keep your cholesterol levels in check and get quick referrals to a specialist when needed.
Our team makes it easy for people who want to take control of their health but don't know where to start. Our online doctors can help people all over Australia reach their goals faster than ever before—and save them time and money while they're at it!
