Cholesterol is a waxy substance that is usually found in your blood. The body needs cholesterol for a lot of things, chief among which is the production of solid cells, however, large amounts of cholesterol are dangerous as it can raise the risk of coronary illnesses.
With elevated cholesterol levels, fatty deposits develop in your veins. In the end, these sediments develop, making it hard for enough blood to move through your course. And sometimes, these deposits can break abruptly and cause coagulation that can lead to a heart attack or stroke.
Elevated cholesterol levels increase the risk of coronary illness and stroke. On a global basis, almost 33% of ischaemic coronary illness is attributed to elevated cholesterol. In general, raised cholesterol has been rumored to cause 2.6 million deaths and 29.7 million disability balanced life years (DALYS), or 2.0% of all total DALYS (1).
High cholesterol levels are also a major reason for concern in both first-world and third-world countries as a dangerous factor for Ischemic coronary illness and stroke. A 10% decrease in serum cholesterol in men beyond the age of 40 has been accounted for bringing about a 50% decrease in coronary illness inside 5 years; and the same serum cholesterol decrease for men beyond 70 years can bring about a 20% decrease in chances of developing coronary illnesses in the following 5 years.
In Ireland, a 30% decrease in the coronary illness death rate has been credited to a 4.6% decrease of the mean populace for complete cholesterol. In Finland, half of the decrease in IHD mortality has been clarified by the decrease of blood cholesterol level.
The predominance of raised cholesterol was most noteworthy in the WHO Region of Europe (54% for both genders), trailed by the WHO Region of the Americas (48% for both genders). The WHO African Region and the WHO South-East Asian Region demonstrated the most minimal rates (22.6% for AFR and 29.0% for SEAR).
High cholesterol can be inherited too, but it usually is the aftereffect of unhealthy lifestyle decisions. As such, they are preventable and treatable. A solid eating routine, standard exercise for high cholesterol regimen, and prescribed medication can help decrease the symptoms of elevated cholesterol levels. Here, we will take a look at how to treat high cholesterol through natural remedial measures that offer a sustainable solution. Let’s jump right in.
While you may question how important cooking oils can be for reducing high cholesterol levels, these oils have been found to have a direct link to reduce the risks of elevated cholesterol levels.
The rule of thumb is very straightforward: you just have to go for cooking oils that are high in omega-3 fats and monounsaturated fat since they can help lower your “bad” LDL cholesterol and raise your “good” HDL cholesterol.
The inherent properties of these oils can also keep cholesterol levels from rising in the first place. Here, we will explain exactly how you can use these cooking oils to make your food and how to use them for your benefit.
[Also Read: Essential Oils For Lowering Cholesterol ]
Olive oil is extracted from the pressed fruit of olive trees. Every tablespoon of it has 119 calories and contains 14 grams of fat. Olive oil also consists of small amounts of vitamin E and vitamin K. The fats present in olive oil are mostly unsaturated, which makes it a very heart-healthy option for cooking foods for high-cholesterol patients. Olive oil is one of those oils that are better for your heart.
Olive oil is very healthy. Its contents include about 14% of saturated fat and 11% of polyunsaturated fats of the likes of omega-6 and omega-3 fatty acids. However, the prevalent fatty acid present in olive oil is oleic acid, monounsaturated fat called which makes up for almost 73% of the total oil content.
In addition to these, olive oil also contains small traces of vitamins E and K, and it also has powerful antioxidants. The antioxidants present in olive oil are biologically active and can reduce the risk of chronic diseases. They are also known for reducing inflammation and preventing the oxidation of your blood’s cholesterol.
The central anti-inflammatory effects are mediated by antioxidants. The most important among them is oleocanthal, which works similarly to, an anti-inflammatory drug. Medical practitioners estimate that oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil is similar in its effects to 10% of ibuprofen.
Apart from lowering inflammation and protecting LDL cholesterol from oxidation, olive oil also improves the lining of your blood vessels and can also help in preventing excessive blood clotting. This has been shown to lower blood pressure, which is one of the major risk factors for heart ailments and early death.
Avocado oil is extracted from the fruit of the avocado tree. Every tablespoon of it contains 124 calories per tbsp and 14 gm of fat. The fats present in olive oil are mostly unsaturated, which makes it a very heart-healthy option for cooking foods for high-cholesterol patients.
Avocado oil is also cholesterol-free. Unlike olive oil, however, avocado oil can be safely at higher temperatures without burning, as it has a high smoking point of 520 deg F.
Avocado oil is naturally processed from the avocado pulp. Almost 70% of all avocado oil contain heart-healthy oleic acid, a monounsaturated omega-9 fatty acid. This fatty acid is also the main component of olive oil and is believed to partly be responsible for its properties. In addition to it, around 12% of avocado oil is saturated fat, and 13% is polyunsaturated fat.
Several studies have confirmed the benefits of avocado oil for heart health. One study reportedly compared it to olive, corn, and coconut oil, and found that it had a positive effect on blood cholesterol levels. Avocado oil is also effective in increasing the level of HDL, the “good” cholesterol, and reducing the level of blood triglycerides and LDL, the “bad” cholesterol.
Peanut oil is extracted from peanuts, and one tablespoon of it contains 119 calories and about 14 gm of fat. It also contains small amounts of vitamins in the order of 2 mg/tbsp of vitamin E and traces of vitamin K. Peanut oil is mostly made up of unsaturated, heart-healthy fats. Peanut oil is also cholesterol-free and has a smoke point of 450 deg F.
Peanut oil contains about 20% of saturated fat, 50% of monounsaturated fat (MUFA), and 30% polyunsaturated fat (PUFA) and the chief monounsaturated fat that is found in peanut oil is oleic acid, also called omega-9.
Peanut oil also has high levels of linoleic acid, a type of omega-6 fatty acid, and traces of palmitic acid, a saturated fat. Peanut oil is also a great source of vitamin E, an antioxidant which is known to have several purported health benefits like protecting the body from free radical damage and preventing the onset of heart diseases.
If you’re thinking about what to do for high cholesterol and which foods can help you reduce the levels of it, you’ve come to the right place. The following foods are rich in many nutrients, omega-3 acids, and mono-saturated fats that can help lower high cholesterol levels and the risks associated with it. Picking the right foods will help you with yearnings for certain types of food for high cholesterol and also ensure that you don’t go for the wrong ones!
Avocados are very nutrient-dense, and they are a rich source of monounsaturated fats and fibre, nutrients that help you lower LDL or “bad” cholesterol and simultaneously raise the levels of HDL or “good” cholesterol. Its effects have been telling in overweight and obese people who had high amounts of LDL cholesterol.
Upon eating just one avocado daily, their LDL levels had reduced way more than those who didn’t eat avocados. Also, a few studies confirmed that using or eating avocados in lieu of other fats was directly linked to a lower level of total cholesterol, LDL, and triglycerides.
Nuts are another food that is rich in nutrients, especially monounsaturated fats. Different types of nuts are packed with different nutrients. For example, walnuts contain high levels of omega-3 fatty acids of the plant variety, a kind of polyunsaturated fat that is directly known to affect heart health positively.
Almonds and other nuts contain high levels of L-arginine, which is an amino acid that aids your body in its production of nitric oxide. This, in turn, leads to the proper regulation of blood pressure.
Apart from that, nuts also provide phytosterols. These plant compounds are very similar in their structure to cholesterol and thus help lower cholesterol levels by blocking the absorption of it in your intestines.
Besides, other nutrients that are found in nuts, such as calcium, magnesium, and potassium, can also reduce your blood pressure and lessen the risk of heart diseases. In addition to this, an assessment of about 25 studies confirmed that consuming 2–3 servings of nuts daily decreased the level of LDL cholesterol by 10.2 mg/dl.
Fish that are rich in fats, such as salmon and mackerel are great sources of long-chain omega-3 fatty acids. These fatty acids are known for fortifying heart health by increasing the level of HDL cholesterol and by lessening the chances of inflammation and the risks of stroke.
A study that was conducted in adults also found that the people who consumed the most amount of non-fried fish had the lowest chances to develop metabolic syndrome, which is a combination of symptoms that includes low HDL levels and high blood pressure.
An assessment of another study conducted in older adults found that people who regularly tuna or other baked or broiled fish had a 27% lower risk of stroke. Please know that the healthiest ways to prepare fish are by steaming or stewing it. In fact, having fried fish can increase the chances of heart disease and stroke. Some of the fish’s most heart-protective benefits are a result of certain peptides found in fish protein.
There have been many reports that tie whole grains to a lower risk of heart diseases. In fact, an assessment of 45 studies about eating at least three servings of whole grains per day concluded that it could result in a 20% lower risk of heart ailments and stroke. Its positive effects were even greater among people who ate more servings of whole grains per day.
In addition to its heart-healthy benefits, whole grain also keeps all parts of the grain intact, which provides them with a higher amount of minerals, fibre, plant compounds, and vitamins than refined grains. While there are several types of grains that can promote heart health, the two that are particularly noteworthy are:
Fruits are evergreen foods and are an excellent source of heart-healthy nutrients. There are several types of fruits that are rich in soluble fibre, which can help lower the levels of cholesterol greatly.
This is achieved by encouraging your body to expel the LDL cholesterol and by restraining the liver’s production of this compound. There is a kind of soluble fibre known as pectin, which can lower cholesterol by up to 10%. It is abundantly found in fruits including citrus fruits, grapes, apples, and strawberries.
If you have been thinking that you can prevent high cholesterol levels by making no lifestyle changes, you’re thoroughly mistaken. The risks of high cholesterol are many, and you would do well to pay heed to your body by ensuring a healthy lifestyle. For those wondering what to do for high cholesterol, here are a few lifestyle tips that you can espouse in your pursuit to alleviate high cholesterol risks and its related effects and keep them from coming.
A couple of changes in your eating routine can decrease cholesterol and improve your heart health by several folds:
Exercising regularly can help lower high cholesterol levels. Moderate physical movement can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s consent, you can work up at least 30 minutes of activity, five times a week, or go for vigorous aerobic exercise for 20 minutes, three times a week.
Including physical action even in short interims, a few times a day can enable you to start getting in shape. Consider:
Stopping smoking improves your HDL cholesterol level. The advantages occur rapidly:
Carrying even a couple of additional pounds adds to elevated cholesterol and small actions add up to it. In the event that you drink sugary refreshments, change to normal drinking water. Consume sugary foods and snacks, however, monitor the calories. On the off chance that you pine for something sweet, attempt going for sherbet or confections with next to zero fat, for example, jam beans.
Search for approaches to incorporate greater movement into your daily life, for example, utilizing the stairs as opposed to taking the lift or stopping more remote from your office. Go for strolls during breaks at work. Attempt to build standing exercises for high cholesterol, for example, cooking or doing yard-work.
Moderate utilization of liquor has been connected with more elevated amounts of HDL cholesterol, however, the advantages aren’t sufficiently able to prescribe liquor for any individual who doesn’t, as of now, drink.
In the event that you drink liquor, do so with some restraint. For grown-ups, this means up to one beverage daily for women of all ages and men beyond the age of 65, and up to two beverages per day for men aged 65 and younger.
An excess of liquor can prompt genuine medical issues, including hypertension, heart attack, and strokes.
Today’s frantic and hectic lifestyle causes many of us to adopt an ill-advised eating schedule, which ultimately deprives our body of many important and beneficial nutrients. Consuming supplements for high cholesterol help us replenish our body with important nutrients and enhance our immune system greatly, consequently promoting general well-being. If you have been wondering about how to prevent high cholesterol, or more specifically which supplements to take for them, we’ve listed them here.
The dried extract of artichoke leaf, also known as Cynara scolymus is very helpful in allaying high cholesterol levels and its related ill effects. It has many antioxidant properties and is very nutrient-dense.
Artichokes contain very low levels of fat and are rich in fibre, vitamins, minerals, and antioxidants. They also have high levels of folate and vitamins C and K, along with important minerals like magnesium, phosphorus, potassium, and iron.
Artichoke leaf extract can be taken along with something or consumed as a medicine.
A daily dosage ranging from 500-1920 mg of artichoke extract can be taken daily in segregated doses. However, the form of administration and the dosage will differ.
Fenugreek, aka Trigonella foenum-graecum, is a plant that is about 2–3 feet tall. It has small white flowers, green leaves, and pods that have small, golden-brown seeds. It has been used since time immemorial as an active ingredient in cooking and as an alternative medicine to treat skin conditions and several other diseases.
Fenugreek is rich in many essential nutrients, which help it make and be a strong antioxidant. These nutrients include choline, inositol, biotin, vitamin A, B, and D, soluble and insoluble fibre, and iron.
You can use fenugreek seeds and fenugreek leaves in daily food preparations and regulate its consumption after consulting with your doctor.
You can go for 5-100 grams of powdered fenugreek seed an add it to one or two meals per day. A daily dose of 1 gram of fenugreek seed extract is also recommended.
Fish oil is known to be a dietary source of omega-3 fatty acids, which are substances that your body cannot produce and needs for many functions. Fish oil contains two omega-3 acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Fish oil for high cholesterol contains high levels of two heart-healthy omega-3 fatty acids, EPA and DPA. are to be gained from the diet as the body cannot make them. Fish oils are also rich in vitamin A, an important antioxidant, and vitamin D, which promotes bone health and immunity.
There are many dietary sources of fish oil, such a salmon, seabass, sardines, and trout. It is also available as a supplement in capsule form.
Though there is no prescribed dosage recommendation on how much fish oil you should consume, you can consult your doctor for a recommended intake for total omega-3 acids, as well as EPA and DHA. The standard daily consumption of EPA and DHA combined is 250–500 mg.
[Also Read: Amazing Benefits of Fish Oil ]
Herbal remedies have long been linked to promoting health and alleviating a host of ill effects of many diseases because of their inherent anti-inflammatory, antibacterial, and immune-stimulating effects. A regulated and consistent practice of consuming the right herbs can help allay high cholesterol risks. If you are wondering about what to do for high cholesterol, here are a few effective herbs for high cholesterol that can help you in that regard.
Astragalus is a wonder herb that is used for supporting the immune system and has been used for ages for this purpose. It has antibacterial and anti-inflammatory properties and is considered to be an “adaptogen,” which means it is responsible for protecting the body from various stresses.
The flavonoids that are found in the plant have been attributed to have multiple benefits anticarcinogenic, anti-inflammatory, antibacterial, antiviral, and immune-stimulating effects.
You can either consume dry powdered extract or liquid extract tinctures of the herb.
About 2–7.5 grams of the powdered extract of the herb twice a day for up to 30 days, along with conventional treatment can reduce cholesterol greatly.
Flaxseed is a derivative of the flax plant. Flaxseed and flaxseed oil both are known to have high levels of alpha-linolenic acid (ALA), which is an omega-3 fatty acid that can help you lower the risk of heart disease.
Both flaxseed and flaxseed oil consist of alpha-linolenic acid (ALA), which is an essential omega-3 fatty acid which is responsible for partly converting it into DHA and EPA, more active omega-3 acids.
You can consume ground flaxseed or flaxseed oil by mixing it with primary liquid or solid foods, such as muffins or bread.
While there is no set dosage for how much flaxseed should one consume for reducing high cholesterol levels, about 15 to 50 grams is considered advisable.
[Also Read: Flaxseed Benefits to Step up Your Health]
Garlic is an edible species of the onion genus, Allium, and has been used since ages as a cooking ingredient and medicine. It can be consumed in the raw form, or it can be cooked. It’s also available as supplements, capsules, or tablets.
As per a few studies, garlic may lower total cholesterol levels by a few percentage points, by preventing gas and cramping.
You can either preparations of food by using garlic as an ingredient or take it as a supplement in the form of capsules or tablets.
Though there is no predefined dosage of how much garlic should one take for reducing high cholesterol levels, the dosage that is usually recommended is one to two cloves of raw garlic daily or about 300 milligrams of garlic powder in tablet form.
[Also Read: Garlic a Natural Weight-Loss Remedy]
Here are some common do(s) and don’t(s) to alleviate the harmful effects of high cholesterol:
| Do(s) | Don’t(s) |
| Monitor your cholesterol intake closely. Dietary cholesterol can increase your blood cholesterol levels. Try limiting it to 300 milligrams a day. | Don’t smoke as it is a major risk factor for heart ailments. It is directly linked to a decrease in the body’s HDL (high-density lipoprotein, the good cholesterol) levels. |
| Try to cut back on the fat content in your diet for high cholesterol. A diet that is rich in fat can contribute to weight gain and can cause increased blood cholesterol levels. | Don’t indulge in salt. High blood pressure is a direct effect of a diet high in sodium. Monitor the amount of salt that you consume closely. |
| Try and go for healthy cooking oils such as choose olive oil and canola. They are rich in monounsaturated fats, the healthy fat for the heart. | Don’t make light of complex carbohydrates. These are rich in fibre, vitamins, and minerals. Indulge in fruits and vegetables frequently. |
| Go for more soluble fibre as they help in lowering blood cholesterol levels. These can be found in bran, rice, oats, beans, and certain fruits like pears and prunes. | Don’t do away with all the fat from your diet. You need some of it for good health. |
| Have a regular exercise regimen. Physical activity is integral to ameliorate the health of your heart. | Don’t forsake the consumption of seeds and nuts. These are rich in healthy monounsaturated fats. |
| Try to lose weight if you are overweight. For the people who maintain a healthy weight, they are not only less likely to have heart disease, but also high blood pressure and diabetes. | Don’t forgo the consumption of fish. It contains high levels of Omega-3 fatty acids, which are good for cholesterol. |
High cholesterol is as dangerous as it is vexing. It impedes you from living life to the fullest. If you wish to alleviate high cholesterol levels and its risks completely, you have to start making changes to your lifestyle and take care of your health by monitoring it consistently.
This includes observing your calorie intake, how much of it do you burn, the foods that you eat, etc. By adopting a holistic approach from the first day that you can hope to counteract the ill effects of high cholesterol risks.
High cholesterol levels and their effects on your life can be far-reaching. As such, you are advised to maintain a healthy diet regimen and make certain changes to your lifestyle changes to derive the maximum benefits and make sure that you start seeing positive changes in your life.
High cholesterol is a very serious matter and can turn fatal if not heeded to. It is advisable that you always keep in mind that you have to be responsible towards your body and do everything in your power to alleviate the symptoms of high cholesterol by conducting the above-mentioned practices on a regular basis.
However, if you feel that none of the remedial measures and lifestyle changes described above seems to work for you, please consult a dietitian or a doctor to know more about the possible next steps that you have to take.
Put yourself through the grind, follow your diet chart to the T, and make sure that all the necessities to live a healthy life are heeded to by you, and you will see yourself step out in the sun, healthy and rejuvenated.
Cholesterol is a waxy substance found in the fats in your blood. Your liver is responsible for producing almost 75 of body cholesterol, while the rest comes about of dietary cholesterol resulting from the foods that you consume. Cholesterol is a building block for the formulation of cell membranes and also assists in the production of hormones and vitamin D.
As per the Centers for Disease Control and Prevention (CDC)(3), “Cholesterol travels through the blood on proteins called ‘lipoproteins.’ Two types of lipoproteins carry cholesterol throughout the body: high-density lipoproteins (HDL) and low-density lipoproteins (LDL).” The reason why HDL is also called “good” cholesterol is that these lipoproteins are responsible for transferring the cholesterol in your blood to the liver so that it can be expelled from the body.
LDL is called “bad” cholesterol because it carries cholesterol from the liver to the body, and too much of it in the bloodstream can conjoin with fats and other sedimentary substances in the blood and form coagulation of particles that can clog your arteries. Since the levels of HDL and LDL vary from person to person, it is incredibly important that you go for counselling to your doctor about your individual cholesterol level.
Excess levels of cholesterol in one’s body can assimilate as plaque build-up by the inner walls of the arteries as it narrows them and restricts proper blood circulation. The plaque that accumulates in the coronary arteries does not let enough blood to reach the heart, and this can cause heart strokes and diseases.
If the plaque in the arteries ruptures, it may cause a blood clot to be formed and then travel back to your bloodstream. This clot can adversely affect the blood circulation to the heart and can have serious consequences.
Since high cholesterol(4) does not have any signs and symptoms of itself to discern it by, a lot of people don’t have any idea if their cholesterol is too high. Your doctor may advise a simple blood test, also called a lipid panel or lipid profile, in order to measure the four main fats (lipids) in your blood.
The test is for calculating total cholesterol, HDL, LDL, and triglycerides, another type of fat that circulates in your blood and which can also cause thickening of arterial walls.
If you are a 20-year-old, you should check your cholesterol levels every four to six years. But, if you have a family history of high cholesterol, it is advised that you get yourself monitored more often.
There are several factors that can cause high cholesterol in your body, including a family history of high cholesterol, lethargic outlook towards life, and a diet rich in saturated fats and trans fats. Overweight people are also plagued by high levels of LDL cholesterol, and this consequently lowers the level of HDL cholesterol. Ageing is also a huge factor and contributes significantly to increased levels of higher cholesterol in both genders.
Women who are in their post-menopausal phase may also observe that as their estrogen decreases, the level of HDL cholesterol in their body also decreases.
There are numerous health conditions in the body that are known to contribute to elevated cholesterol levels, including thyroid disorders, diabetes, hypothyroidism (underactive thyroid), kidney disease, liver diseases such as cirrhosis and nonalcoholic steatohepatitis, and Cushing’s syndrome (hypercortisolism).
To lower the levels of high cholesterol in your body, adhering to a heart-healthy diet can help massively. In order to adjust your diet to alleviate the cholesterol levels in your body, it is important to reduce the intake of foods that are high in saturated and trans fats like butter, full-fat dairy products, red meat, etc. The American Heart Association suggests cutting saturated fats to about 5 to 6 per cent of your regular intake of calories.