5 Ways to Reduce Cholesterol Level Effectively.

shamiera osment
5 Ways to Reduce Cholesterol Level Effectively. | Have you ever wondered, what is a really effective way to reduce cholesterol? My last medical check up doctor says my cholesterol level is quite high but it is too early for me to take a medicine. So doctor suggest me to have a proper diet.

Thus here we share tips on how to lower cholesterol effectively but the do you know what is cholesterol exactly are?

How to reduce cholesterol,

What exactly is cholesterol?

Cholesterol is a type of fat that the body needs for cell building, vitamins, and various types of hormones.

However, excess cholesterol can cause a variety of health problems. Cholesterol can be produced by the body itself and can be obtained from the food consumed. Foods from meat and dairy sources are among the sources of cholesterol that are often taken in the daily diet.

Body cholesterol is found in the bloodstream, so an increase in cholesterol in the blood is also a marker of increased risk of heart disease and stroke.

The two types of cholesterol are:

  1. Bad cholesterol is low density lipoprotein (LDL)
  2. Good cholesterol is high density lipoprotein (HDL)

If the body contains excess LDL or insufficient HDL, the risk of cholesterol accumulation on the inside of the walls of the blood vessels that carry blood to the heart and brain will increase.

As a result of the process, the main blood vessels to the heart or brain will narrow and clog, which in turn can lead to a heart attack or stroke.

Is it possible to lower cholesterol without controlling diet?

The answer is simple, NOLike it or not, nutrition should be taken care of in an effort to lower cholesterol levels. Various lifestyle changes can be made to lower cholesterol levels, however, nutrition must also be taken care of.

Contact a certified dietitian for detailed information on a diet that is appropriate for the health problem you are experiencing.

5 Ways to Reduce Cholesterol Level Effectively.

1. Cholesterol lowering drugs

Cholesterol drugs,
Pic source google

Taking medication to lower cholesterol should be taken according to the doctor's recommendations and prescriptions. Usually, doctors prescribe medication to lower the body's cholesterol levels if you are at high risk for heart problems or stroke.

In line with the prescribed medication, you need to follow a healthy lifestyle including a healthy diet as well as doing appropriate physical activity. Among the drugs that are often given by doctors to lower cholesterol levels are statins.

Some other drugs given with statins are Ezetimibe, bile acid sequesterants (cholestyramine, cholestipol and colesevelam), PCSK9 inhibitors (alirocumab, evolocumab), fibers (gemfibrozil, clofibrate, fenofibrate), and niacin.

2. Quit smoking

Smoking as well as vape can lower good cholesterol (HDL). The situation gets worse when a person who has cholesterol level control problems also smokes.

This further increases their risk of getting coronary heart disease. The best option to lower cholesterol is to choose to quit smoking. Remember, if you smoke, you not only increase the health risk to yourself, but also endanger the individuals around you who are exposed to cigarette smoke.

Come on, if you are a smoker, this is the best start to a healthy lifestyle which is to STOP SMOKING.

3. Lose weight

Being overweight or obese increases bad cholesterol (LDL) and lowers good cholesterol (HDL). Therefore, if your body mass index (BMI) is in the category of overweight or obese, focusing on losing weight will also improve your body's cholesterol levels.

Weight loss as low as 5% to 10% has been found to significantly reduce body cholesterol.

4. Stay active to lower cholesterol

Stay active,

To lower and control cholesterol levels to stay normal, you need to stay active. A sedentary lifestyle will lower HDL, in turn low HDL means less good cholesterol which can flush out bad cholesterol in the blood vessels (arteries).

For individuals who do not exercise regularly, it is certainly difficult to start an active lifestyle. Therefore, the first step to take is to identify the activities that most interest you.

If there is no activity you enjoy, start by walking as an activity option. The recommendation from the American Heart Association (AHA) is to do moderate to high intensity activity for 150 minutes each week. According to studies, activities such as these recommendations are able to lower cholesterol levels and blood pressure.

Several previous studies have found that a 30 -minute activity practiced 5 days a week is enough to lower unwanted cholesterol thus lowering the risk of heart disease. Although it is difficult to start this physical activity, strengthen your spirit and be confident that an active lifestyle will have a positive impact on your health.

5. Supplements to lower cholesterol

There are various studies that have proven supplements such as fish oil and coenzyme Q10 soluble fiber have the potential to lower cholesterol. Fish oil is a rich source of omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Studies have found that 4 grams of fish oil per day reduces fat in the blood and 6 grams of fish oil per day increases HDL. Studies from Shrestha and colleagues (2006) have recommended the intake of psyllium which is a type of soluble fiber as a dietary supplement.

The study found that psyllium intake of 8 grams per day, managed to lower total cholesterol and LDL by up to 10%. Another study found that taking 5 grams of psyllium twice a day can lower total cholesterol by 5% after 20 weeks.

Coenzyme Q10 is a natural chemical that can be produced by the body to produce energy. Although there is no deficiency of Coenzyme Q10 in the body, intake as a supplement has been found to be beneficial in lowering cholesterol.

Taking these supplements according to the recommended dosage is not dangerous, but study after study is still underway to get strong evidence of the process that takes place in the body.

As the conclusion, there are no shortcuts to lower body cholesterol and stay healthy, hence you need to start a healthy lifestyle. Taking medication or supplements will only be effective when taken in line with a healthy lifestyle.

Let's start the first step towards lowering the body's cholesterol levels. Should we go for jogging today gais?


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  1. saya juga amat prihatin dengan kolestrol ini

  2. Thanks for sharing.. I almost have this problem too and it is connected to my high blood pressure. Luckily it is still manageable and the doctor didnt introduce me new medication to control it.. however as the saying goes "prevention is better than cure", I try my best to watch over my dietary and take few supplements.

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