Cholesterol is a substance built by our bodies that helps build new cells and make vitamins and hormones in our bodies. More or less, both cholesterol is harmful to our bodies. Your liver makes the cholesterol you require, mainly from plants and animals. You get it from meat and dairy products, known as dietary cholesterol. Some foods have high saturated and trans fat, which increases the production of LDL in our body which is harmful to our body.
Oils are also a source of trans and saturated fat. In addition, oils such as coconut oil and palm are a source of saturated fat, increasing LDL production in our bodies.
It circulates in our body with the blood. The high amount of cholesterol circulating in your body causes heart problems and strokes. There are two cholesterol types: LDL cholesterol and HDL is good cholesterol. Having more bad cholesterol in your body and less good cholesterol increases the risk of problems with your health. Therefore, we should maintain both cholesterols to be healthy. Bad cholesterol creates walls in your arteries that supply oxygen to your organs to function correctly, leading to heart attacks or heart strokes.
Easy Steps to Maintain Your Cholesterol
Eat Non-Saturated Fat
Try to eat less fatty foods to maintain your LDL. Eating less junk and fast foods helps reduce your LDL cholesterol, and your good cholesterol automatically starts increasing. In addition, non-saturated fat minimizes the oxidation of cholesterol in our body and lessens the risks of heart disease. You can try this food which is a good source of HDL cholesterol, olive oil, dry foods, and avocado.
Eat soluble Fiber
Soluble Fiber is easily dissolved in water; bacteria that are good for our body help to digest Soluble Fiber in your body. Good bacteria or probiotics help to reduce the level of LDL. Whole grain is a source of Fiber that is used for HDL, but it reduces only lousy cholesterol, or LDL doesn’t affect HDL or good cholesterol. You can try this food for the Soluble Fiber Flaxseeds, fruits, oats, sprouts, and peas.
Do Exercise Everyday
Exercising daily helps you maintain your physical health and makes you fit. Exercise helps lower LDL or bad cholesterol and increase HDL or good cholesterol. Exercise is beneficial for your whole body. It refreshes your mind and makes you active and flexible in your body. In addition, training is helpful for heart and brain health.
Maintain the ratio of your Height and your Weight.
According to the research, 10 Pounds of extra weight makes 10 mg of high LDL in your body. Therefore, it is essential to maintain your weight according to your height. If your weight is more, try to reduce your weight. It will help you to reduce your LDL cholesterol and increase your HDL cholesterol automatically. The level of your cholesterol is according to your weight.
Avoid Smoking and Start Alcohol in Moderation.
Try to avoid smoking to maintain your good health. Cholesterol cannot circulate in smokers’ bodies due to damage to blood vessels. So due to smoking, your arteries are started to clog. This is how your LDL starts increasing in your body and levels of HDL in your body start reducing, and it becomes the reason for heart disease.
However, Alchohol is good for our hearts if we drink alcohol in control. Alcohol is beneficial for our bodies, according to various studies but starts over-consumed, it will begin to harm our bodies. Some studies show that it helps to reduce the LDL cholesterol in our body and boost the HDL or good cholesterol in our body.