Is your cholesterol level been checked lately?
I know, when you come to this age, more or less 50 years old, your cholesterol level is one thing that you make sure to be at a healthy level.
Cholesterol, in a nutshell, is that fat floating in your blood. Cholesterol is needed in our body to help build healthy cells. But high levels of this can increase the rate of heart disease.
I am referring to the bad type of cholesterol!
Cholesterol travels through our blood on proteins which is called lipoproteins.
There are two types of lipoproteins that carry the cholesterol throughout the body:
- BAD CHOLESTEROL or Low-density protein (LDL) makes up most of our body`s cholesterol. If this is at a high level, this can cause heart failure.
- GOOD CHOLESTEROL or High-density protein (HDL) absorbs cholesterol and carries it to our liver. The liver then flushes it from the body. High level of this actually lowers the risk of heart disease and stroke.
So, if you have a high level of LDL (bad), that means there is already a build-up of fatty deposits in the walls of our blood vessels. Eventually, this can cause our blood vessels to get stiffer, narrower, and even get clogged. If this clogging gets worst over the years, this can cause a heart attack or stroke.
Although a high level of cholesterol can be due to hereditary, it is usually caused by an unhealthy lifestyle and poor diet, that is why it can be prevented and treated.
With a better choice of lifestyle, lots of exercises, and some medications, your high cholesterol level can be treated.
You can also treat them with simple natural ways.
These are four simple ways which can bring your cholesterol level down naturally and quickly:
1. Eating nuts
There is a recent analysis of about 25 studies that shows eating a handful of nuts each day can decrease the level of your LDL. Nuts contain high levels of healthy fats. Replacing unhealthy sources of dietary fat with nuts can lower the LDL cholesterol level as much as 19%. This is according to cardiologist Kimberly Campbell of Philadelphia. So snacking with nuts such as walnuts, hazelnuts, pecans, pistachios or almonds each day can be helpful lowering your cholesterol level.
2. Getting more Calcium with meals.
Calcium plays an important role in controlling your “bad” cholesterol. Low Calcium levels cause cells to think they lack cholesterol that is actually present in the body, causing them to produce more cholesterol. Dr. Campbell explains also that spacing out your Calcium intake with every meal is best.
Our body can absorb at most, 500 milligrams of Calcium in a meal. A glass of milk approximately has about 300 milligrams of Calcium. So, drinking one small glass of milk along with a serving of Calcium-rich food, such as cheese, kale or tofu, three times a day, can ensure you of getting the Calcium you need.
You can also take about 400mg of Calcium Citrate with Vitamin D3
3. Eating Oatmeal Cookies.
Do you know that oatmeal cookies can lower your cholesterol level? That is because of the oat bran, which is in the cookie, contains beta-glucan, a substance that blocks absorption of harmful LDLs.
There was a recent study wherein a group of patients with a high level of LDLs ate cookies daily for eight weeks, their level of bad cholesterol dropped more than 20%. “Oats should be a staple of any cholesterol-reducing diet,” says Dr. Melina Jampolis, author of Spice up, Slim Down.
4. Eating less but often.
According to the British Medical Journal, the bad cholesterol in people who eat six or more small meals a day is typically 5% lower than it is in people who eat one or two large meals. That may sound like a tiny drop. But actually, it is enough to shrink your risk of heart disease as much as 20%.
Spacing out your meals throughout the day, but you make sure they are of the good quantity, maybe opt for around 2,000 calories in a day.
Although our body needs cholesterol to build healthy cells, it is always best to make sure that its level is maintained. There`s always a tendency of us getting carried away from eating foods that can bring our cholesterol to a high level.
So, if you noticed that your cholesterol is creeping up, all those four steps I have mentioned above are just simple ways to bring your LDLs down and will eventually make your heart, and overall YOU, healthier. But it is still best to ask for your doctor`s advice before you do anything else.
Always remember being healthy means choosing a better lifestyle. Choose the life you want to live happier and healthier.
All the best!
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