The waxy substance found in our body is cholesterol. To build healthy cells, cell membranes, hormones like estrogen and testosterone, we need cholesterols. There are mainly two sources of cholesterol in our body one is liver and second is the food that we eat. The liver prepares the cholesterol that require to our body. High cholesterol levels affect our health. So, we need healthy tips to reduce cholesterol content regularly.
Types of Cholesterol
Cholesterol travels through the blood in the form of proteins called Lipoproteins. Mainly two types of lipoproteins carry cholesterol throughout the body.
- Low- Density Lipoprotein (LDL) or Bad Cholesterol
- High – Density Lipoprotein (HDL) or Good Cholesterol
1. Low- Density Lipoprotein(LDL) or Bad Cholesterol:
Most of our body contains LDL Cholesterol. If there is high LDL cholesterol, it develops fat on the walls of blood vessels. This build-up is called plaque. As our bodies develop plaque over time, the blood vessels become narrow. Thereby limits the blood flow from the heart to other organs of the body and vice versa. Insufficient blood flow to the heart leads to heart problems like heart stroke. Therefore, everyone should follow healthy tips to reduce cholesterol content to overcome heart diseases.
2. High – Density Lipoprotein (HDL) or Good Cholesterol:
The HDL takes cholesterol from our body and transfers it back to the liver. Then the liver eliminates other harmful cholesterol affects, reduce the risk of heart diseases and heart stroke. Triglycerides, one more fat present in our body. When we have more calories in our body than required, the unused calories are known as triglycerides.
Suggested Cholesterol Levels in Our Body
All the values are in mg/dL (milligrams per decimeter). By looking table, we can assume how many cholesterols should be cutdown and the various healthy tips to reduce cholesterol.
|Children||Less than 170||Less than 110||Greater than 45|
|Adults||Less than 200||Less than 100 & less than 70 if any artery disease is present||The ideal is 60 or higher; 40 or higher for men and 50 or higher for women is acceptable|
There are several risk factors of bad cholesterol in our body like a poor diet, obesity, lack of exercise, age, diabetes, and high blood pressure. Another important risk factor of bad cholesterol is the high consumption of alcohol and cigarette.
Amazing Healthy tips to reduce bad cholesterol
Turmeric contains curcumin, a chemical that contains antioxidant and anti-inflammatory properties. It is also a natural antibiotic available to us. Turmeric also helps in chopping the plaque accumulated on the walls of the arteries. So turmeric is one of the healthy tips to reduce cholesterol content.
2. Green Tea:
The simplest method to reduce cholesterol without any medication is Green Tea. Green Tea is one of the common beverages found in India. Green tea is rich in catechin, a natural antioxidant that prevents cell damage. Many studies suggest that antioxidants found in green tea can help in lowering cholesterol. It drops the cholesterol level to 2.91mg/dL. So, add green tea to your diet.
Garlic is an excellent source of Vitamins and Minerals. When fresh garlic is crushed or chopped a compound produced is allicin. Allicin regulates the growth of bacteria and plaque in our blood vessels. Similarly, it controls the total and LDL cholesterol in our body. It is preferred to take raw garlic cloves in the morning and at bedtime regularly. So, garlic is the simple tip to add in our list of healthy tips to reduce cholesterol.
4. Omega 3 Fatty Acids:
Omega 3 fatty acids reduce the cholesterols in our body. It provides various benefits for the heart and prevents it from cardiovascular disease. Fish (anchovies, salmon, and etc), Nuts (almonds, walnuts), oil (fish & cod liver oil) are various supplements of omega3 fatty acids. Add these supplements to reduce cholesterol content in our body.
5. Regular Exercise:
One of the simple ways to manage high cholesterol is Exercise. A proper exercise for at least 30 minutes helps to increase HDL (good cholesterol) and decrease triglycerides. Increasing HDL will balance the overall ratio of good to bad cholesterol. Exercise has a very good impact on reducing LDL cholesterol in our body. Avoid smoking, eliminating trans fats, including more Vitamin C rich food, blueberries, soya products, and broccoli are other healthy tips to reduce cholesterol content.