A waxy, fat-like substance known as cholesterol is produced in the liver
and is present in all of the body's cells, including the blood.
Although the body needs cholesterol to create healthy cells, having too
much of it can increase the chance of developing heart disease. It can be formed
fatty deposits in the blood vessels if has high cholesterol. These
accumulations thicken with time and reduce the amount of blood that can flow
through the arteries.
Likelihood of developing heart disease, a stroke, and other issues can
increase if too much bad cholesterol. The disease of lipid, hyperlipidemia, or
hypercholesterolemia all are the medical terms for high blood cholesterol.
Cholesterol aids is a waxy, fatty molecule in the production of numerous
hormones, vitamin D, and cell membranes in the body. The blood's cholesterol is
obtained from two different sources.
Types
of cholesterol
1.
(LDL) Low-Density
Lipoprotein or Bad Cholesterol
2.
(HDL) High-Density
Lipoprotein or Good Cholesterol
3.
(VLDL)
LDL is often regarded as "bad" cholesterol, while HDL is generally seen as "healthy." This is so that cholesterol may be eliminated from your bloodstream and prevented from accumulating in your arteries by HDL, which transports cholesterol to your liver. On the other hand, LDL and VLDL deliver cholesterol directly to your arteries.
Eating too much saturated or trans fat caused unhealthy cholesterol
levels. Full-fat dairy products and fatty animal cuts are full of saturated
fats. Trans fats can frequently be found in packaged desserts or snacks.
Add these foods to lower LDL cholesterol
·
Oats
·
Barley and other whole
grains
·
Beans
·
Eggplant and okra
·
Nuts
·
Vegetable oils
·
Apples, grapes, strawberries,
citrus fruits
·
Foods fortified with
sterols and stanols
·
Fatty fish
·
Soy
·
Fiber supplements
The majority of adults should maintain LDL levels below 100 mg/dL. The
LDL should be less than 70 mg/dL if a history of atherosclerosis. The risk of
cardiovascular disease increases if the LDL level is greater than 100 mg/dL.
The "good" cholesterol increases while the "bad"
cholesterol decreases when walked. "Good" cholesterol (HDL) can be
increased and "bad" cholesterol (LDL) can be decreased by a few
points with just three brisk 30-minute walks per week. This much activity without
reduction in weight demonstrated to lower cholesterol levels.
Howto reduce cholesterol
1.
Cut back on saturated fats.
The level of total cholesterol raised by the saturated fats, that are mostly
found in red meat and full-fat dairy products.
2.
Get rid of trans fats
3.
Consume items high in
omega-3 fatty acids.
4.
Boost soluble fiber intake
5.
Include whey protein
According to studies, eating vegetables can lower your risk of
developing heart disease. Soluble fiber is very abundant in broccoli and is
fantastic for lowering cholesterol. The collard greens, spinach, and Brussels
sprouts are the veggies that included lower cholesterol.
Running, walking, biking, swimming, and moderate weight training are all
excellent forms of exercise that can help raise levels of healthy cholesterol.
An analysis published in the American Journal of Physiology in June 2020
discovered that endurance exercise significantly increased HDL.
Even if you have excess weight, exercise can still help you lower your
cholesterol levels. The Journal of Obesity published study showing that total
cholesterol, LDL cholesterol, and triglyceride levels were improved in overweight
and obese people who cycled, jogged, and walked while consuming a diet that
lowers cholesterol.
Polyunsaturated fats found in almonds and walnuts have been shown to
reduce harmful cholesterol. Walnuts are renowned for maintaining the health of
blood vessels. A month of eating 1.5 ounces of whole walnuts six days a week
can reduce total cholesterol levels by 5.4%, according to studies.
Pectin, a kind of fiber that can decrease cholesterol, is abundant in
pears and apples. Oranges and lemons fall into the category of citrus fruits, berries
are also very rich in fiber as well.
Black chickpeas' soluble fiber binds bile acids and stops them from
being absorbed by the body, lowering cholesterol levels. LDL cholesterol and
total cholesterol triglycerides can be reduced by consuming around 3/4 cup of
chickpeas each day.
Offering Salah (recite) is a permanent and balanced means of
keeping normal cholesterol.
Home remedies to reduce cholesterol
·
Drinking coriander
seed-infused water first thing in the morning will increase your body's levels
of good cholesterol and lower bad cholesterol
·
Include turmeric in your
meals
·
Consume raw amla or amla juice
·
Have some green tea
·
Eat flaxseeds
·
Exercise (Weight
management)
·
Stop smoking
·
Decrease stress
Foods
high in cholesterol
The healthy lifestyle just needs the cholesterol that falls in the
healthy range and lowers the risk of fatal diseases like heart disease and
stroke. The body makes the cholesterol according to its requirement therefore
no need to be eaten foods high in saturated fat and trans fat may cause high
cholesterol.
Avoid the following foods that are high cholesterol and high saturated
fat content;
·
Red meat
·
Processed meats
·
Full-fat dairy, like cream,
milk
·
Baked goods and sweets
·
Fried foods
·
Tropical oils, like palm
oil and coconut oil
·
Butter
·
Eggs
·
Lean meat
·
Shellfish
High blood cholesterol can be caused by a variety of lifestyle choices,
such as smoking, eating poorly, and not exercising, as well as underlying
medical conditions such high blood pressure or diabetes.
Range
of cholesterol
Normal range for total cholesterol is less than 200 mg/dL (5.17 mmol/L).
The cholesterol is defined as 200 to 239 mg/dL (5.17 to 6.18 mmol/L) indicates
borderline high. A high total cholesterol level is one that is 240 mg/dL (6.21
mmol/L) or higher. Any hour of the day can be used to measure the total
cholesterol level.
Ranges for LDL cholesterol
for adult:
·
Optimal: Less than 100
mg/dL
·
Near optimal: 100 to 129
mg/dL.
·
Borderline high: 130 to 159
mg/dL.
·
High: 160 to 189 mg/dL.
·
Very high: 190 mg/dL and
higher
Symptoms
of cholesterol
Symptoms of high cholesterol do not exist. Only a way of blood test can
determine if you have it. But according to research following are signs of
attacked by high cholesterol.
6 Subtle Signs of too high cholesterol
·
Heart attack
·
High Blood Pressure.
·
Diabetes
·
Chest pain or angina
·
Stroke
·
Pain while walking
Warning signs of high
cholesterol
If found the following in body that means not to stay at home and cure
domestically just contact the doctor and get a deep checkup.
·
Nausea
·
Numbness
·
Slurred speech
·
Extreme fatigue
·
Chest pain or angina
·
Shortness of breath
·
Numbness or coldness in
extremities
·
High blood pressure
Diseases
caused by cholesterol
·
Heart disease
·
Paralysis
If a person's total cholesterol level is more than 240 mg/dL, their LDL
levels are higher than 160 mg/dL (190 mg/dL is even higher risk), and HDL level
is lower than 40 mg/dL, regarded to be at high risk for developing heart
disease.
Although the body needs cholesterol to create healthy cells, having too
much of it can increase the chance of developing heart disease. High
cholesterol can be formed fatty deposits in the blood vessels.
High cholesterol can increase
the risk of:
·
Narrowing of the arteries
(atherosclerosis)
·
Heart attack.
·
Stroke.
·
A "mini stroke,"
or transient ischemic attack (TIA),
·
Peripheral arterial disease
(PAD)
Your risk of elevated cholesterol can increase if you have certain
medical problems like type 2 diabetes and obesity. Your risk for high
cholesterol can also be increased by lifestyle choices including eating a diet
high in saturated and trans fats and not getting enough exercise.
High cholesterol is frequently present in people with diabetes and high
blood pressure (hypertension). Kidney illness is one of the additional medical
disorders that can contribute to elevated cholesterol levels, liver illness.
Eat a simple and fresh diet and maintain a right weight that helps to
stop obesity and bad cholesterol this is very necessary for physical health.
Appropriate changes only in dietary habits help reduce cholesterol approx. from
50 to 60 mg in 2 to 3 months. Changing in lifestyle and using positive thinking
not only control cholesterol level but also safe from other diseases.
