Cholesterol is a waxy substance your body uses to protect nerves, make cell tissues, and produce certain hormones. Your liver makes all the cholesterol your body needs. Cholesterol level

Your body also gets cholesterol directly from the food you eat  (such as eggs, meats, and dairy products). Too much cholesterol can have negative impacts on your health.

It might seem like finding the cause of high cholesterol would be a sure-fire way to deal with the complications that high cholesterol causes, but the truth is that there are many different roots to having too much cholesterol.

There are many things that can be an increased cholesterol cause and not all of them are as plain and simple to deal with.

• Low-density lipoproteins (LDL) and high-density lipoproteins (HDL).
• HDL is commonly known as ‘good’ cholesterol and LDL is recognized as ‘bad’ cholesterol.
• LDL has been markedly linked with heart disease, whereas HDL is thought to reduce the chance of a heart attack.

 

It has been estimated that approximately 25% of Americans are at risk of heart disease due to atherosclerosis, and around 10% have such high levels that doctors have left no choice than to prescribe cholesterol-reducing drugs.

Having the right balance of good and bad cholesterol is the most important part of cholesterol health, but knowing where your cholesterol comes from is also going to help to make the right choices and stay healthy.

A. Family History:

The first thing for you to know is that your family health history is going to have a lot to do with your cholesterol levels. If either of your parents or grandparents had problems with increased cholesterol there is a good chance that you will also have to deal with too much cholesterol.

If you do have a family history as a precursor, it is even more important that you take care of yourself and maintain a healthy diet. People who know that they are likely to have high cholesterol issues as they get older should start taking care of their cholesterol and heart health at an early age.

Since one of the major factors in high cholesterol causes is diet,

this can compound when there is a genetic marker. What this really means is that people with a genetic history of high cholesterol should make sure that they eat foods that are not made with saturated fats. Whole foods, vegetables, fruits, and lean meats should be part of a regular diet for anyone with a family background of high cholesterol.

The sooner you discover you have cholesterol problems or potential problems in your life, the sooner you can take steps to correct potential damage to your arteries. There are many supplements and additives that you can take that can help to neutralize some of the high cholesterol causes.

B. Food and Diet:

This is not only the most obvious of high cholesterol causes, but it is also the easiest to do something about. A diet that is full of fatty foods, red meats, saturated fat, and prepackaged meals is going to be a serious cause of high cholesterol. By cutting out the foods that can lead you to have excess cholesterol and incorporating good nutritious foods you will be doing a lot to help your body get and stay healthy.

Adding in foods that are good for your cholesterol; like fish, nuts, fresh vegetables, and certain kinds of tea will help your body to maintain good cholesterol while lowering the bad cholesterol.

C. Lack of exercise also plays a key factor in high cholesterol,

and experts are now telling us that regular exercise is essential to keeping our cholesterol levels correct. But when you see the word exercise it does not mean taking out a gym membership and going absolutely crazy, because something else that is being found out is that it is not the intensity that is the key but the duration.

Therefore you want to be looking at around about 30 minutes exercise approximately 5 times a week. These exercises as I have already said do not have to be anything too strenuous it can be something as simple as brisk walking or swimming.

Here’re 10 Solutions that Help to Lower Cholesterol Level:

1. Check Cholesterol Levels Regularly:

Cholesterol is lipoprotein in nature. The lipoprotein by nature is not an easily degradable substance. Thus the accumulation of lipoproteins in the cells makes it impossible to be degraded and make them block the system.

The deposition of the cholesterol, especially in the blood vessel, is considered as very bad:

• This leads to diseases like atherosclerosis and myocardial infarction.
• Cholesterols are the polymers of fatty acids.
• Fatty acids are covalently bonded to form the lipoproteins.
• Thus this strong bondage prevents it from any kind of degradation.
• They are also called as the stored energy in the body
• They remain unused in our body because of our eating habits as we take a high amount of carbohydrate which prevents the usage of the cholesterol and thus they remain in the undegraded form in the body.

 

To check the rising level of the cholesterol in our body:

it is necessary to monitor the current level of cholesterol in the body. It always makes a man aware of the current status of cholesterol in the body and takes the necessary steps for lowering it.

2. Quit Smoking:

• Smoking is directly linked to higher LDL (low-density lipoproteins), the bad cholesterol while depleting HDL (high-density lipoproteins), the good cholesterol, levels. Apart from damaging arteries, nicotine in cigarettes can lead to heart palpitations.
• Smoking also leads to raised fibrinogen levels and platelet counts which make the blood stickier. Inhaled carbon monoxide from cigarette smoke also raises blood cholesterol levels; carbon monoxide attaches itself to hemoglobin, which diminishes overall oxygen supply.

Studies found that giving up smoking can reverse heart disease;

good cholesterol or HDL levels automatically rise, driving down LDL levels. Within 24 hours of quitting, the risk of a heart attack subsides.

Within one year, the risk of heart disease is half that of a smoker. And within 15 years the risk of heart disease is similar to someone who never smoked. It makes good sense to quit smoking and reap a range of health benefits that translate into good heart health.

3. Reduce The Intake of Caffeine:

Not many know that by just taking care of your caffeine intake you can reduce your cholesterol level to a greater extent. Many of us might not know that intake of caffeine adds to the cholesterol levels in our body. Also, many of us don’t know how much caffeine we intake.

People working in the office are not aware of how many cups of coffee do they drink while working in the office. Under the pressure of work they tend to divert their pressure at the coffee counter to that cup of coffee that they drink without knowing what harm it may, or, to be precise, it is causing to them. Caffeine is a component found in coffee. Cholesterol level

Actually,

• Coffee contains two chemicals, which are identified to be raising cholesterol levels.
• Those chemicals are Cafestol and Kahweol. These chemicals are a member of a chemical family called Diterpenes in coffee oils.
• The amount of Diterpenes depends upon the brewing method. Drip-brewed coffee, instant coffee and percolated coffee contain the only minimal amount of Diterpenes.
• But boiled coffees such as Greek, Turkish, espresso and those made in French “press” coffeemaker have quite a greater amount of Diterpenes and contribute to increasing the cholesterol levels.
• Caffeine is generally found in coffee, tea, soft drinks, soda, etc. So we must limit drinking such drinks so as to reduce the caffeine intake.

4. Increase Intake of Spices:

Though there is much type of treatments and medications available to lower and combat cholesterol, a very tasty technique for combating the cholesterol problem is by increasing the intake of spices.

• Spices really help us in lowering the level of cholesterol. So we can combat cholesterol while eating our favorite dish. They also help in combating various diseases arising out of high cholesterol levels.
• The spices that help in lowering the cholesterol level are garlic, onions, linseed, ginger, cinnamon, cloves, cumin, mint, lemongrass, etc.
• These spices help in lowering the cholesterol level. Certain spice such as mint prohibits the production of cholesterol.
• Fenugreek is high in saponins and soluble fibers which help decrease the absorption of cholesterol from food. Cinnamon a spice also helps in lowering cholesterol.
• Onions have significant amounts of flavonoids that can act as antioxidants to protect LDL cholesterol from being oxidized and they can inhibit the formation of blood clots and provide anti-inflammatory and anti-tumor activity consequently it also helps in lowering cholesterol level.

These Spices,

Also, it help in burning fats thereby consequently reducing the cholesterol level. Actually when we add spices to our foods then while eating it generates a great amount of heat which in turn helps in melting away from the fat deposits inside our body.

So consequently, there is a reduction in the cholesterol level. The most beneficial thing regarding spices is that it adds to the taste of our food and also simultaneously reduces cholesterol levels. Moreover, we also don’t require bearing any kind of medication or doctor’s cost.

However, we must be careful while increasing our intake because such intake should not exceed limits, as it would be harmful to our health. Cholesterol level

5. Increase in Soya Intake:

• Soya is found in various edible forms. They are consumed as soya milk, soya powder, tofu and various other forms. Soya is generally very useful in reducing the blood cholesterol level.
• Soya generally has fatty acids beneficial to the human system.
• They are very low in saturated fatty acids are linoleic acid and alpha-linoleic acid, which is contained in the soya; they are very important to the human body.
• Thus the intake of soya itself ensures that the intake of cholesterol in the form of dietary saturated fatty acid is almost nil.
• Soya contains small peptide chains. After the soya is ingested the peptide chains are broken down into even smaller peptide chains containing only 4-6 amino acids.
• These small peptides get attached to the cell membrane and increase the receptivity of the LDL is the abbreviated form of low-density lipoprotein.

Due to the increased receptivity of the LDL, the blood cholesterol gets lowered. Thus the intake of soya also ensures a reduction in the existing blood cholesterol, which is in excess. It advised by the experts that daily consumption of at least 25 gms of soya is necessary to reduce blood cholesterol levels.

6. Intake Great Levels of Barley:

• Barley is a wonderfully versatile cereal grain with nutlike flavor. Its appearance resembles wheat-berries although it is quite lighter in color.
• Barley helps a lot in reducing cholesterol levels in the body.
• Barley’s insoluble fiber produces a short chain of fatty acids namely Propionic acid and Acetic acid, which are used as fuel by the cells of the liver and muscles.
• The propionic acid produced from barley’s insoluble fiber is responsible for cholesterol-lowering properties of the fiber.

• This acid inhibits the HMG-CoA reductase, an enzyme involved in the production of cholesterol by the liver. By lowering the activity of this enzyme, the Propionic acid helps in lowering cholesterol levels.
• In addition barley’s dietary fiber is also high in Beta Glucan, which helps to lower cholesterol by binding to bile acids and removing them from the body via the feces.
• Soluble fibers of barley also help in reducing the amount of cholesterol manufactured by the liver.

7. Use Olive Oil:

• Olive oil obviously is extracted from the olive fruits. This means that this oil is a vegetative extract and is better than animal fat.
• It contains monounsaturated fats. This means that these fats do not get deposited on the walls of the arteries and result in life-threatening disorders like arteriosclerosis.
• The fats in olive oil immediately get absorbed in the body system and are thus beneficial for the individuals.

Olive Oil,

• Reduces the quantity of undesirable blood cholesterol, also known as LDL cholesterol.
• It only enhances the level of HDL cholesterol, which is beneficial for the health of an individual.
• Olive oil contains a large number of antioxidants that are very important for the health of the individual. In order to reduce cholesterol levels in the body, it is also not advisable to completely avoid fats.
• A bare minimum amount of fats is necessary for maintaining the metabolism in the body and also for the smooth functioning of the joints and the muscles in the body. This requirement can be satisfied with the help of olives and olive oil.
• Since olive oil does not go well with meat-based foodstuffs, it is recommended to use it with vegetables.

• Olive oil enhances the taste of vegetables greatly. These ways individuals would start consuming more of salads and raw vegetable mix topped with olive oil.
• Olive oil is bound to make a significant difference to the health of the individual. It would definitely help in the endeavor of the individual to reduce cholesterol and increase the intake of healthy foods.

8. Take Multivitamins:

• Vitamins are an essential nutrient for the body.
• Vitamins are the nutrients which cannot be synthesized in our body naturally but rather should be consumed externally so as to fulfill the requirement of the vitamin.
• The multivitamins have the quality to prevent the oxidation of the bad cholesterol (LDL).
• Due to the process of the oxidation of LDL cholesterol, they are broken into free radicals and are easily available to the cell for their own oxidation.
• This actually spells doom on the human system. The content of the cholesterol rises to a greater level and hampers the normal functioning of the cell.

Thus,

• it is also said that the level of harm caused by the LDL cholesterol is not due to the amount present in the body but rather due to the amount of cholesterol getting oxidized.
• Multivitamins have been very instrumental in lowering the level of cholesterol in the body.
• In addition, multivitamins also contain antioxidants vitamins which are helpful in reducing the level of amino acid homocysteine.
• The collective effect of both of the actions helps in lowering the risk of any cardiovascular diseases.
• It has been found through clinical research that vitamin c has been the most responsible vitamin for checking the oxidation of the LDL cholesterol.

9. Drink More Water:

• Drinking more and more water helps to keep the body fit more.
• So try to drink at least eight glasses of water per day. It is good for health.
• Drinking more water has many gains like drinking water properly leads to weight loss as it reduces fats.
• It helps in metabolizing more fats in the body.

• Even kidneys do not perform well if enough water supplies are not there.
• Water contains minerals and salts which is essential for the body. Drinking plenty of water also kills the water retention problem too.
• It also makes endocrine glands to function properly. This helps in balancing your body electrolytes, minerals such as sodium, chloride, and potassium, which regulate body temperature and control blood pressure.
• It also helps in transporting water-soluble vitamins and nutrients, such as protein, minerals, and the B and C vitamins across the body. Cholesterol level Cholesterol level

10. Drink Fresh Fruit Juice:

In the last few years, there have been nearly countless studies on the benefits of fruits and vegetables that people eat more of them in their regular diet.

Important substances in fruits and vegetables called phytochemicals are being studied for their positive effect on preventing health problems and sometimes for treating health problems like cholesterol.

The result of this and similar research is an ever-increasing wealth of data that point to the possible positive effect of fruits and vegetables on the health. It helps to control cholesterol levels in the body and protect it from getting cholesterol.

To get the best benefit from juice it is better to drink fresh fruit juice that is without any preservatives. The best one is homemade juice. Cholesterol level Cholesterol level

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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

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