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    • cal31-August-2022 adminTarishi Shrivastava

      How To Reduce Cholesterol Levels At Home?

    • Nowadays, people are so busy with their schedules that they do not have time for themselves. Our busy schedules tend to lean on takeouts and readymade food. We have no time to exercise, making it even easier to depend on an unhealthy lifestyle.  

      That is why every second man or woman has severe health issues like heart disease. The principal cause at the back of coronary heart issues is LDL cholesterol. LDL cholesterol is bad for our body, and the chances of coronary heart issues start with increased LDL. 

      Let us analyse LDL cholesterol and how we can manage it effortlessly at home.

      Table Of Content

      1. What Is Cholesterol, And Types Of Cholesterol?

      2. Normal Blood Serum Levels Of Cholesterol

      3. Reasons Behind High Cholesterol

      4. Complications Of Having High Cholesterol Levels?

      5. Home Remedies To Reduce Cholesterol At Home

      6. Dietitian's Recommendation

      7. The Final Say

      8. FAQs

      What Is Cholesterol, And Types Of Cholesterol?

      Cholesterol is a waxy substance that is found in the blood. Your body needs cholesterol for essential body functions, such as building healthy cells. 

      Still, high cholesterol in your blood can increase your risk of heart disease. For example, suppose there is a high cholesterol level in the blood. In that case, there are higher chances of fatty deposits building up in your blood vessels. With time these deposits keep growing in the blood, making it even more difficult for blood to flow through the arteries. 

      Sometimes these deposits can suddenly break open and form a clot that can cause a heart attack or stroke. In addition, an unhealthy lifestyle often causes high cholesterol. It can be treated with the help of a healthy diet, regular exercise, and medication. 

      Types Of Cholesterol 

      Cholesterol is carried via your blood and connected to proteins. This aggregate of proteins and LDL cholesterol is known as a lipoprotein. Lipoproteins are of 2 types:

      Low-density lipoprotein (LDL)- The "bad" LDL cholesterol transports LDL cholesterol debris throughout your body. LDL cholesterol builds up within the arteries' partitions, making them narrow.

      High-density lipoprotein (HDL)- HDL, the "good" cholesterol, carries up the extra LDL cholesterol and returns it to your liver.

      A lipid profile also commonly measures triglycerides and fat within the blood. Excessive triglycerides can also increase your chance of coronary heart disease.

      Normal Levels Of Blood Serum Cholesterol

      Cholesterol level increases with age. Take steps to reach or maintain healthy levels earlier in life to prevent them from getting dangerously high over time. Years of uncontrolled cholesterol levels can be challenging to treat.

      The CDC recommends that people over 20 should check their cholesterol every five years or more often if they have other risk factors for cardiovascular disease.

      Children are less prone to high cholesterol levels, and doctors may suggest checking them occasionally. 

      Typically, men tend to have higher scores than women throughout their lives. This is because men's cholesterol levels increase with age, and women's cholesterol levels increase after menopause. However, aside from ageing, changes in cholesterol levels are usually due to health conditions and lifestyle factors.

      This table shows normal healthy cholesterol levels by age according to the National Institutes of Health (NIH):
       

      Types of cholesterol

      Any person below 20 years 

      Men 20 years or above

      Women 20 years and above

      Total cholesterol

      Less than 170 mg/d

      125-200 mg/dl

      125-200 mg/dl

      Non HDL

      Less than 120 mg/dl

      Less than 130 mg/dl

      Less than 130 mg/dl

      LDL

      Less than 100 mg/dl

      Less than 100 mg/dl

      Less than 100 mg/dl

      HDL

      Less than 45 mg/dl

      40 mg/dl or higher 

      50 mg/dl or higher 

       

      Reasons Behind High Cholesterol

      • Unhealthy eating habits, like eating a lot of bad fats. Meats, dairy products, chocolate, baked goods, and fried and processed foods contain saturated fat. Another type, trans fats, are also found in some fried and processed foods. Eating these fats can increase LDL (bad) cholesterol.
      • Sedentary life and lack of physical activity lower the HDL cholesterol.
      • Smoking lowers HDL cholesterol, especially in women. It also increases LDL cholesterol.
      • Genetics are also a significant factor in high cholesterol. For example, familial hypercholesterolemia (FH) is an inherited form of high cholesterol. In addition, other medical conditions and certain medications can also cause high cholesterol.

      Complications Of Having High Cholesterol

      High cholesterol can lead to a dangerous build-up in the walls of our arteries.

      These deposits (plaques) can reduce the blood flow through the arteries, which can lead to complications such as

      Chest Pain

      Suppose the arteries that supply blood to the heart (coronary arteries) are affected. In that case, you may experience chest pain (angina) and other symptoms of coronary artery disease. 

      Heart attack

      If the plaque ruptures, a blood clot can form at the site of the plaque rupture, blocking blood flow or dislodging and clogging a downstream artery. If blood flow stops to any part of your heart, it will result in a heart attack.

      Stroke  

      With the blockage in your arteries, the chances of you getting a stroke increase. It is similar to a heart attack; both are caused due to blockages.

      Home Remedies To Reduce To Cholesterol At Home 

      The medical doctor advises checking your Total Cholesterol, Low-Density Lipoproteins (LDL), and High-Density Lipoprotein (HDL) cholesterol levels.

      High cholesterol is one reason for coronary heart disease. High ranges of total and LDL cholesterol increase your chance of coronary heart sicknesses, whilst excessive HDL cholesterol ranges are a protecting factor. Your day-to-day food regimen performs a critical function in achieving and preserving your fitness goals. 

      High cholesterol may be averted and efficiently managed through an aggregate of a perfect food regimen, regular exercise, healthy weight and a healthy lifestyle. In addition, a few generally used kitchen substances can assist in controlling excessive levels of cholesterol.

      Some Home Remedies That Will Help You Control Cholesterol

      1. Drink Coriander Seed Infused Water

      Drinking this primary factor in the morning will enhance exact cholesterol levels on your frame and decrease horrific LDL cholesterol. For this, you have to warm water with coriander seeds till it comes to a boil, after which keep it overnight. So drink the strained water in the morning.

      2. Add Turmeric To Your Food

      Turmeric facilitates lowering the plaque deposits on your arteries. It is likewise recognised for its antibacterial properties. Adding turmeric to your curries can assist in lowering LDL cholesterol. You also can drink a pitcher of turmeric milk before napping for satisfactory results.

      3. Eat Raw Amla Or Drink Amla Juice

      Consuming one amla every day can considerably lower high cholesterol. It is one of the suitable treatments for increased LDL cholesterol and is likewise wealthy in nutrition. It additionally facilitates withinside the restoration and regeneration of frame tissues.

      4. Drink Green Tea

      Having a cup of inexperienced tea day by day can assist in controlling excessive LDL cholesterol. The antioxidant gift within the simple tea assists in limiting cholesterol levels within the frame and keeps you mild and active.

      5. Consume Flaxseeds

      You can consume Flaxseeds by grinding them into a powder and taking it with milk. It prevents the LDL cholesterol from depositing in your arteries and lowers their infection. So eating 30 grams of flaxseeds daily is appropriate to lessen the consequences of LDL cholesterol on your frame.

      6. Eat More Soluble Fibres

      Foods like oats, rice bran, citrus culmination, apples, strawberries, peas, complete grains, and seeds are wealthy in soluble fibres. These lessen the absorption of LDL cholesterol in your bloodstream and assist your frame in flushing it out.

      Dietitian’s Recommendations 

      Although cholesterol is required for some body functions, an excess can harm your health. As a dietician, I suggest including more vitamins, minerals, protein, dietary fibre, omega 3 and omega 6. You can also follow the recommended remedies to reduce your cholesterol levels at home. But if your cholesterol levels are significantly higher, you should consult your doctor immediately. 

      • Dietitian Lavina Chauhan 

      The Final Say

      Cholesterol levels rise with age, and high cholesterol at any age increases the risk of heart attacks and strokes. Reaching or maintaining healthy levels may require lifestyle changes; if these are insufficient, get prescribed medication to help you. Adults over 20 should check their cholesterol levels every 4 to 6 years.

      FAQs 

      1. Can cholesterol levels be controlled through diet only?

      Suppose your cholesterol levels are slightly higher than usual. In that case, you might control it through diet and home remedies, but if your blood cholesterol levels are very high, you might need expert guidance.

      2. What are the main factors that cause high levels of cholesterol?

      Various factors contribute to high blood cholesterol, including lifestyle factors like smoking, an unhealthy diet and lack of exercise, and an underlying condition, such as high blood pressure or diabetes.

      3. Does regular walking help in reducing cholesterol?

      You can reduce your cholesterol level with physical activity. Different exercises can help lower LDL levels, such as walking, running, cycling, and swimming. In addition, these exercises can often help raise a person's HDL cholesterol levels.

      4. Does drinking water reduce cholesterol?

      No study has shown that drinking water or any fluid more can help cholesterol levels or decrease the risk for cardiovascular disease.

      5. Is eating apples helpful in reducing cholesterol?

      As per a new study, eating two apples a day may help lower high cholesterol. Researchers believe apples' high fibre and micronutrient content, including beneficial compounds called polyphenols, are behind the benefits.

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