How to Control Cholesterol Levels at Home

How to Control Cholesterol Levels at Home

Every cell in the body contains a waxy, fat-like substance called cholesterol. Although the body requires cholesterol for proper function, excessive amounts, particularly "bad" cholesterol, can make it more likely to get heart disease and stroke. The good news is that lifestyle changes, many of which can be implemented at home, can effectively manage cholesterol levels.

Recognizing Cholesterol :

. Lipoproteins of Low Density: High levels of what is known as "bad" cholesterol can cause plaque to build up in the arteries.

. Lipoprotein with High Density: It helps remove Lipoproteins of Low Density from the bloodstream and is referred to as "good" cholesterol.

Low LDL and high HDL cholesterol levels are optimal. Another form of blood fat that affects heart function and needs to be controlled is triglycerides.

Methods for Managing Cholesterol at Home:

. Consume a Heart-Healthy Food

One of the most effective ways to lower cholesterol at home is through a balanced and heart-friendly diet. Focus on:

. In solution fibbers: Oats, beans, lentils, apples, and citrus fruits all aid in the digestion of cholesterol.

. Steer clear of trans fats: These are frequently found in margarine, baked goods, and processed snacks. Look for "partially hydrogenated oils" on labels.

. Wholesome fats: Red meat and full-fat dairy products include saturated fats, which should be replaced by unsaturated fats like those in avocados, nuts, seeds, and olive oil.

. Wholesome fats: Red meat and full-fat dairy products include saturated fats, which should be replaced by unsaturated fats like those in avocados, nuts, seeds, and olive oil.

. Keep a healthy weight

Being overweight can lower good cholesterol and raise bad cholesterol. Your cholesterol levels can be considerably improved by losing even 5–10% of your body weight. Put your attention on losing weight gradually and sustainably with exercise and food.

. Give Up Smoking

Smoking raises the risk of heart disease, destroys blood vessels, and reduces HDL cholesterol. Almost instantly, quitting can help your heart health and cholesterol profile.

. Regular exercise

Exercise lowers LDL cholesterol and increases HDL cholesterol. Five days a week, try to get in at least 30 minutes of moderate activity. Exercises like swimming, cycling, dancing, or even brisk walking can be simple and efficient to perform at home or in the neighbourhood.

. Limit Your Alcohol Consumption

If you drink, limit your intake to no more than one drink per day for women and two for men. While moderate drinking may boost HDL cholesterol slightly, excessive drinking can cause high blood pressure, heart failure, and high triglyceride levels.

. Keep Yourself Hydrated and Control Your Stress

Drinking a lot of water helps your body work properly and keep your weight under control. Poor dietary choices, weight gain, and elevated cholesterol levels may result from chronic stress. To reduce stress, you can do things like yoga, deep breathing, or meditation at home.

. Supplements Made Naturally

Cholesterol management may be aided by some natural supplements. For instance:

. Stenos and sterols from plants that are added to foods .

. Psyllium husk as a dietary fibre source.

. Flaxseed, garlic, and green tea may also have a mild effect on cholesterol levels.

Before beginning any supplement regimen, always get medical advice, especially if you are using any medications.

. Regular surveillance

There are various at-home cholesterol test kits that can yield valuable data in between medical appointments. They shouldn't, however, take the place of expert laboratory testing. To monitor your entire cholesterol profile and make any necessary adjustments to your health plan, it is critical to see your doctor for routine check-ups.

Conclusion:

Cholesterol management does not always necessitate medication. It is possible to control cholesterol levels from the comfort of your own home if you make the right adjustments to your diet, exercise, and lifestyle. You can safeguard your heart and overall health over time by taking consistent, small steps.