When you think of “cholesterol,” you usually associate it with negative health connotations, but it plays crucial roles in the body.
For example, it stabilizes cell membranes, promotes the production of certain hormones, and is necessary for normal brain development.
However, not all cholesterol is the same.
There are two types of proteins that transport cholesterol to and from cells.
The first type is low-density lipoprotein (LDL), which is often referred to as “bad” cholesterol. LDL contributes to the build-up of fatty deposits in the arteries, which can ultimately lead to heart disease and stroke.
The second type of protein is high-density lipoprotein (HDL), or “good” cholesterol. HDL carries some of the cholesterol back to the liver, where it is broken down and eliminated from the body.
It’s important to discuss high cholesterol levels in the blood with a doctor, according to Best Fitness Guru, founder of the justfitnesshub.com
Treating High Cholesterol Levels
In this article, we will discuss the question, “What is the most effective method to reduce high cholesterol levels?”
Best Fitness Guru emphasizes that when treating a patient, it’s important to consider the person as a whole and not just their cholesterol levels. This means taking into account any other existing health risk factors, such as high blood pressure, diabetes, kidney problems, or being overweight. By doing so, a more comprehensive and effective treatment plan can be developed.
Some slim individuals may have high levels of cholesterol, while some obese individuals may have low levels. High cholesterol could be genetic. Once all relevant factors are considered, a decision is made whether to prescribe cholesterol-lowering medications. The most commonly prescribed medication is statins, which block the enzyme necessary for the liver to produce cholesterol.
Muscle pain is a common side effect of statin tablets or capsules, but it is not necessarily caused by them. The pain is particularly common in middle and old age. In fact, out of 10 people who report this symptom, 9 would have it even without taking the medication.
Read here 5 steps to keep your heart healthy
How To Reduce Cholesterol Without Medication?
Change your diet
However, medications aren’t the only way to lower cholesterol. Right lifestyle changes can be an alternative to statin therapy or, at the very least, allow for a lower dosage of medication.
Before starting any medication treatment, it’s suggested that one should try for personalized dietary changes.
Whereas your liver produces about 80% of the cholesterol in your body, the rest comes from animal-based foods such as meat, eggs, and butter.
However, trying to avoid all foods containing cholesterol can be ineffective.
If you eat less dietary cholesterol by religiously avoiding foods like eggs, your body compensates by producing more cholesterol itself to meet its needs.
Other dietary changes are more effective.
You should increase soluble fiber intake because it binds a large amount of cholesterol in your intestines, thereby lowering its absorption into your bloodstream.
Supplementing meals with psyllium husk or acacia fiber is one beneficial way to do this.
Beta-glucan, the main component of the soluble fiber in oat bran, has also been found to reduce cholesterol levels.
A study suggests that you need to eat about a 40-gram serving of oat bran flakes before there’s a positive effect.
Dietary experts also recommend increasing your intake of omega-3 fatty acids as well.
Oily fish and algae oil both are especially rich in the omega-3 fatty acids EPA and DHA, which are particularly beneficial for good health.
In addition, it’s important to avoid consuming trans-fatty acids as much as possible.
So it’s better to use olive or rapeseed oil instead of sunflower or maize germ oil.
As a general rule, it’s a good idea to follow the Mediterranean diet as much as possible. This diet emphasizes vegetables, fruit, herbs, nuts, seeds, legumes, whole grains, and olive oil, with moderate amounts of seafood, poultry, eggs, and dairy products.
Red meat is consumed rarely.
It’s essential to keep your daily calorie intake to the number of calories you burn. Additionally, it’s important to be physically active and avoid smoking.
Read this if you want to reduce plaque in your arteries
Never too old
It’s never too late to start making changes towards a healthier lifestyle.
Even for individuals over the age of 70, incorporating a plant-based diet and increasing physical activity, even if it means exercising while sitting, can bring about a range of benefits.
Best Fitness Guru emphasizes that many individuals could feel significantly better by focusing on losing excess weight and increasing their exercise, rather than solely relying on medication. Making these positive changes could lead to a healthier and happier life, regardless of age.
If you have been making conscious efforts to lower your cholesterol levels through a healthy diet, regular exercise, and other lifestyle changes, but your levels remain high, it may be time to seek medical advice.
In such situations, a healthcare professional may prescribe medications, in addition to lifestyle changes, to help lower cholesterol levels to a healthy range.
Remember that high cholesterol levels can increase your risk of developing heart disease, so it’s important to stay vigilant and take appropriate actions to maintain your health.
Check this Best Resource on Old Age Fitness
About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
