Six strategies to help maintain healthy cholesterol levels

The importance of maintaining healthy levels of cholesterol in the body cannot be overemphasized. It is essential that the levels of LDL, bad cholesterol’ remain low while the levels of HDL, good cholesterol , on the other remain at optimum levels.

Although some people are genetically prone to high bad cholesterol levels, diet and lifestyle choices play a significant role in keeping cholesterol levels in check. Some of the best ways to control the levels of cholesterol in the body are natural while in some instances, one may use certain medications.

One strategy is to make certain changes in the diet. Foremost, ensure to always incorporate dietary fiber in your diet. It is noteworthy that there are two types of fiber, they are insoluble and soluble fiber. The fiber to focus in regard to controlling cholesterol levels is the soluble fiber. Foods that are high in soluble fiber help to lower the levels of bad cholesterol by binding cholesterol and its precursors in the digestive system and removing them from the body before they get into circulation.

An example of a rich source of soluble fiber is oats. Taking a bowl of oats or oat-based cereals each morning has been shown to supply the body with two to three grams of soluble fiber. Another must have food in your diet must be whole grains. Whole grains nutrients may be found in oats, barley and oat bran. Whole grains help control the level of cholesterol by being rich in soluble fiber.

Further, ensure to increase the levels of protein , more so, plant proteins. Some of the best sources of plant proteins are beans. All kinds of beans, that is kidney beans, soy beans , black- eyed peas and lentils will do. Beans are high in soluble fiber as well. Certain fruits are also highly rich in nutrients that help lower cholesterol levels. They include, fruits rich in pectin such as citrus fruits. 

Secondly, eliminate or lower the level of certain foods in the diet. The first foods to eliminate are foods that contain trans fats. Trans fats are found in fried foods and several of commercial products such as snack cakes. Trans fats not only raise the levels of LDL but decrease the levels of bad cholesterol. 

In addition, avoid foods that contain saturated fats. They include animal products such as red meat, eggs and whole fat dairy milk. Alternatively, incorporate fatty fish such as herring, mackerel and salmon, because they contain omega-3 fats. Although Omega-3 fatty acids has no effect on the levels of bad cholesterol levels but help increase the levels of good cholesterol and reducing triglycerides. Other foods to avoid are foods rich in dietary cholesterol. They include, shell fish and egg yolks.

Moreover, focus to lower the intake of white flour, white bread, white rice or other refined grains. This is because the refined grains contain few content of whole grains. Another tip is to substitute use of butter or lad in food and instead using vegetable oils such as sunflower and canola.

The third strategy to keeping cholesterol levels in check is to have regular exercises. The best exercises here are anaerobic exercises, stretching exercises and resistance training. Studies in this regard have shown that moderate physical activity of at least 40 minutes lowers the levels of LDL to up to 10%. Furthermore, exercises helps keep healthy weight levels. Obesity has in this regard been shown to cause bad cholesterol buildup. 

Regular exercises controls cholesterol in various ways. One of the established ways is that exercise helps in the transportation of cholesterol from the blood to the liver. Once in the liver, cholesterol is deposited out of the body. Further studies have shown that consistent exercise for a couple of weeks has the ability to reduce the absorption of cholesterol into the bloodstream. 

On the other hand, vigorous exercises have been shown to cause an increase in concentration levels of HDL & SEO. Examples of moderate intensity exercises include walking briskly, playing tennis and gardening. Vigorous intensity activities on the other hand include swimming and hiking uphill. 

Resistance training also helps keep cholesterol levels at bay. Resistance training involves the use of machines and free weight to burn calories.

Fourthly, you may consult your doctor on chelesterol lowering drugs. Drugs like satins have been shown to significantly lower the levels of bad cholesterol. Examples of statin drugs include Lipitor, Zocor, and Crestor. Although they are highly effective, statins have chronic side effects which includes causing increased liver enzymes. Other effective drugs are Questran, Welchol and Colestid. 

Cholesterol medications work by inhibiting the substance used by the body to make cholesterol. They also help lower cholesterol levels by reducing triglycerides. One disadvantage of using cholesterol –lowering medications is that they turn a user into their slave. Consequently, once a user stop using the medication, their cholesterol levels shoot up. Moreover, some of the cholesterol medications must be taken in high dosage to be effective. Where a person has low levels of bad cholesterol, it is not advisable to start using cholesterol medications. 

Fifth, if you cannot find all the nutrients recommended for healthy cholesterol levels, the market is filled with dietary supplements to get cholesterol levels under control. Some of the recommended supplements are Protein supplements- Whey protein is one of the best supplements to look out for because it causes a decrease LDL levels as well as the total levels of cholesterol.

Soluble fibers are also ideal for keeping cholesterol levels at bay. More so because the daily recommended grams uptake is somewhat difficult to achieve. For instance, eating three bowls of oats only yields 3 grams of fiber while the recommended content is 25 grams. Moreover, studies have shown that only 20 percent of the total fiber we take is the soluble fiber. Other dietary supplements to help lower cholesterol levels are fish oil, Niacin and Red yeast rice.

Finally, another effective way of controlling cholesterol levels has everything to do with quitting certain lifestyle habits. One of these lifestyle habits is smoking. Unknown to most people, exposure to second hand smoking also contributes to unhealthy cholesterol levels. 

Further, managing stress and anger management helps maintain healthy level of cholesterol. the link between stress levels and high cholesterol levels is a rather indirect and direct one. Research has explained that stress causes poor eating habits. The direct link however shows that when the body is under stress it releases cortisol a hormone that triggers triglycerides consequently boosting bad cholesterol. In this regard, it has also been shown that the more anger produced by stress, the higher the levels of bad cholesterol.

A key note to remember in using the provided tips is that for best results, no tip should be used in isolation of a healthy diet. Another natural way to decrease your cholesterol is through Chitosan supplements.