How to reduce cholesterol? It’s a question that’s been asked by many people in the world. These days high cholesterol is one of the most common medical issues in developing countries. Alongside with obesity and diabetes and a number of other problems, high cholesterol is more often than not a sign of bad diet.
There is evidence that suggests that some people are genetically more predisposed to having issues with regulating cholesterol levels. But that evidence is scarce, especially when one thinks about the reasons behind high cholesterol problem. Most obvious one is that high cholesterol comes from bad food. Food has a huge impact on how body works. Depending on the quality of indigested food, body works better or worse. Years of badly thought out dietary habits are the main reason behind high cholesterol. These days, it is so much easier to buy a hamburger than to make a simple sandwich. And even one hamburger per day is nothing else but a bomb full of empty calories, trans fats, saturated fats and very little protein, vitamins or microelements. Adding to that overly sweet desserts and easily available snacks like crackers, cookies, cakes… all of this, with time, begins to affect health. It’s easier to notice as people grow older and their metabolism starts to slow down. That’s when high cholesterol problem comes into play and starts to become dangerous.
What are dangers of high cholesterol?
There is plenty of them and most people realized that high cholesterol is dangerous but few really understand why it is so detrimental to one’s health. The answer is simple. High cholesterol usually means that there is too much of ‘bad’ cholesterol in diet. Bad cholesterol, officially known under the name LDL cholesterol, is responsible for transporting cholesterol to cells. Too much of LDL cholesterol means that it starts to linger in blood vessels. Slowly but surely, it changes the anatomy of the arteries. Their walls grow thicker and more stiff, the flow of blood is restricted. When cholesterol starts to affect major blood vessels, like those surrounding heart or those transporting blood to the brain, it becomes truly dangerous. It can cause stroke or heart attack and therefore it can actually lead to death.
Fortunately, all of this can be prevented if someone steers their lifestyle and diet back on the right track.
How to reduce cholesterol?
Simply by making better food choices. The best way to begin is always by limiting access to food that is rich in saturated fats and trans fats. They are the main culprits behind high cholesterol problem. That unfortunately means cutting out fast food, most sweets and snacks. Too much red meat is a bad idea as well. While red meat is full of iron, it is also full of bad fat. Instead, a different group of fats should be introduced into the diet. Unsaturated fats or omega-3 fatty acids are excellent for one’s health. Not only they are very much needed in the body, they are also responsible for lowering the levels of bad cholesterol. They can be found in fatty fish like salmon and in certain types of nuts. But that’s not all there is to do for someone who wonders how to reduce cholesterol. More and more is known about how certain substances interact with cholesterol in blood. A lot of them make it easier to remove the lingering cholesterol from bloodstream. Surprisingly enough, eating fibre-rich food is a very good idea for anyone who has problems with their cholesterol levels. Fibre is commonly found in certain fruit and wholegrain cereals, peas, beans, nuts and seeds. It’s also very good for digestion. Also, many studies suggest whey protein as a way of battling high cholesterol. It’s a brilliant idea for people who work out much but it also helps with cholesterol problem. So, the more whey protein, the better.
As anyone can see then, high cholesterol is a serious problem but a manageable one. Self-discipline and changes in diet will definitely help to improve cholesterol levels and ensure a long and healthy life.
