Wellness

Ways in which you may be unknowingly raising your cholesterol

Heart illnesses have surpassed all other causes of mortality to become the leading killer on a global scale. To lessen a person’s chance of developing a variety of heart diseases, many doctors prescribe cholesterol-lowering drugs. The body naturally produces a waxy material called cholesterol. Cholesterol is an essential component of cell membranes as well as other body parts; nevertheless, when there is an excess of cholesterol in circulation, it can hurt a person’s health. If you’re working to bring your cholesterol levels under control, you might be curious about what factors contribute to high cholesterol and what steps you can take to bring them down. The answer is not as straightforward as “eat less saturated fat,” as your cholesterol levels are influenced by several other factors as well. Lifestyle changes, according to the findings of some researchers, can lower cholesterol levels by as much as 40 percent. And if you embrace a lifestyle that helps reduce your cholesterol, you might not need to rely on any medications at all to treat your condition. The following is essential information that you should be aware of to assist you in maintaining a healthy level of cholesterol in your body.

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When it comes to dieting, you need to look out for certain hidden behaviors that can interfere with your efforts to lower your cholesterol levels. It is easy to tell someone to stop eating burgers and drinking soda, but when it comes to dieting, you need to watch out for these habits.

It is a common misconception that decreasing the quantity of fat one consumes will simultaneously lower the amount of dangerous cholesterol and preserve the level of good cholesterol in the body. But since the ratio between these two different types of cholesterol is more significant to heart disease risk than either one alone, cutting fat intake does not always lessen your chance of developing heart disease.

Follow these healthy eating habits to reduce your cholesterol level;

  • If you want to improve your lipid profile, replace saturated and trans fats with monounsaturated and polyunsaturated fats. Good sources include olives, avocados, nuts, seeds, olive oil, and canola oil.
  • Eating walnuts, flaxseeds, and fatty types of fish can help raise your HDL.
  • Cut all added sugar and sweetened beverages from your diet. Always read the labels of food products to avoid hidden sugars.
  • A diet containing plenty of soluble fiber from barley, beans, lentils, oats, and fruits will help lower your LDL or “bad” cholesterol and triglycerides.
  • Fruits, vegetables, red wine, tea, and dark chocolate all contain antioxidants that can boost HDL levels.

When you combine all these factors, the Mediterranean diet emerges as an excellent approach to lowering LDL and raising HDL. Experts agree that it significantly reduces the risk of heart disease.

Woman sitting on bed looking at phone bored and in a bad mood
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In this context, “sedentary behavior” refers to any activity that burns fewer than 1.5 calories per hour. It is well established that a sedentary lifestyle, such as that led by watching too much television or spending too much time in front of a computer, can lead to elevated cholesterol levels as well as heart disease.

According to the findings of a recent study, spending a significant amount of time in front of a screen is associated with lower levels of so-called “good” cholesterol. The researchers found that those who spent at least four hours on their days off doing sedentary activities such as watching television or using a computer had lower levels of HDL cholesterol compared to those who spent less time doing similar activities.

As a result, keeping your cholesterol levels at a healthy level might be made easier for you to achieve if you lead an active lifestyle and adhere to a nutritious diet.

Hand stubbed out cigarette in a transparent ashtray on wooden table
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The effects of smoking are not limited to the lungs; it can also lead to issues with the cardiovascular system. According to the findings of several clinical studies, people who smoke cigarettes have a cholesterol profile that is less healthy than that of people who do not smoke cigarettes. This profile is characterized by higher levels of total cholesterol and lower levels of high-density lipoprotein (HDL) cholesterol.

Cigarettes contain a variety of compounds, one of which is acrolein, a yellow gas with an offensive odor that is produced when plants are burned. Acrolein is rapidly absorbed via the lungs and into the bloodstream, where it can cause damage by blocking HDL from fulfilling its task of removing LDL from the arteries and transferring it to the liver. Acrolein is a carcinogen.

Both smoking and having excessive cholesterol are extremely detrimental to the health of your heart. If you want to lower your risk of heart disease and enhance your general health, you should give up smoking.

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Let’s say you enjoy a drink or bottle of wine every once in a while; excellent news! It has been found that drinking alcohol in moderation is connected with greater levels of HDL cholesterol, which is the “good” cholesterol. However, the benefits of alcohol are not substantial enough to suggest that people who do not already drink should start doing so.

Consuming an excessive amount of alcohol can raise triglyceride levels, which is especially true when accompanied by a meal that is heavy in fat and calories. People who consume large amounts of alcohol may have difficulty metabolizing triglycerides. Studies have shown that excessive alcohol use leads to an increase in the amount of fat stored in the liver. Because of this, those who consume an excessive amount of alcohol face the danger of their bodies accumulating cholesterol. Drinking more than two alcoholic beverages each day for women and more than three for males increases the likelihood that you will develop cardiac problems.

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It has been observed that those who report experiencing higher levels of stress at work are more likely to have cholesterol levels that are elevated. One possible explanation for this is that when the body is under pressure, a hormone known as cortisol is produced. It is possible that the mechanism by which stress can cause an increase in cholesterol is prolonged exposure to greater quantities of the hormone cortisol.

Your health and cholesterol can suffer, depending on how long the stress lasts, even if it’s only temporary. It is more probable that you will avoid issues with cholesterol if you make an effort over time to minimize your levels of stress.

Although stress is a natural and inevitable aspect of life, it can become too much for certain individuals to handle. Getting more exercise and letting go of some of your duties are two easy methods to lessen your stress levels. Developing new ways to deal with stressful situations is one of the many services that a psychologist may provide.

Consuming curcumin, the active component in turmeric is reported by some individuals to assist them in experiencing a natural reduction in the level of stress they are under.

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It is essential to carefully observe and continue with these practices if you want to keep your heart healthy and reduce the amount of cholesterol in your blood. If you are suffering from high cholesterol and watching what you eat is not helping, then you should consider taking medication for your condition. Altering one’s way of life in conjunction with the use of medicine is, however, the best thing that can be done to control hypertension naturally while maintaining a healthy heart. As a writer, Dr. Rashmi Byakodi aims to assist her readers in leading lives that are both healthier and more fulfilling.

Basri

Award-winning blogger Rabiya Basri uses emojis to help categorize the sections of her interest and inspirational thoughts writer.

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