How to lower your cholesterol levels quickly
Cholesterol is a fatty material that is manufactured by the liver naturally and is found in the blood. The body uses cholesterol for many functions; however, it can be harmful to your health when in excess amounts. Cholesterol is found in some of the foods we consume, and this is referred to as dietary cholesterol. High quantities of dietary cholesterol doesn’t have much adverse effects on a person’s blood cholesterol. Instead, cholesterol levels in the blood rise to harmful levels when we consume food with high amounts of trans-fats and saturated fats and when we fail to include foods high in fibre and unsaturated fats in our diets. There are two major types of cholesterol. The first is the high-density lipoprotein (HDL) which is also referred to as good cholesterol since it offers protection against coronary heart disease. The second type is the low-density lipoprotein (LDL), also referred to as bad cholesterol, as it increases the build-up of fatty deposits, making one more vulnerable to coronary heart disease. Always ensure that you have health insurance. This ensures you have peace of mind as when you get sick, you’ll not have to worry about how you’ll cover the hospital bills. Instead, your health insurance will get you covered. Use online review sites such as Britainreviews.co.uk to find private health insurance uk online reviews and thus find reputable health insurers. Some ways you can lower your cholesterol levels quickly are discussed below.
Making diet-related changes
What we eat significantly determines the amount of cholesterol in our bodies. And thus, one of the recommendations to a person who wishes to lower the cholesterol level in their body is to watch what they consume. Some of the dietary changes to help reduce a person’s cholesterol levels quickly include;
Consume less refined food
If possible, completely avoid refined food. Typically packaged and refined foods have added flavours and ingredients that help them have a stable shelf life. Mostly these additional ingredients have high cholesterol levels. Thus by avoiding refined foods, you’ll be lowering your body’s cholesterol levels.
Avoid Trans fats
Typically consuming Trans fats has the effect of lowering the cholesterol levels that is beneficial to the body and increased the unhealthy cholesterol levels. Some Trans fats are naturally occurring in foods, including milk and meat products. Other Trans fats emerge from manufacturing processes, as food companies add hydrogen to some types of fats to solidify them. Some of the foods that contain trans fats comprise dairy products, meat, fried food, fast foods from restaurants and hydrogenated oils.
Increase your fibre intake
Fibre is sourced from plant-based foods. The digestive health requires fibre for its optimal performance. Fibre also helps regulate the body’s cholesterol levels, and experts point out that taking diets rich in fibre could lower the body’s cholesterol levels by up to 10%. By taking more plant-rich foods, this naturally increases a person’s intake of fibre. If you need additional fibre, you can opt for fibre supplements.
Reduce your intake of saturated fats
At room temperature, saturated fats are solid and may be harmful to your health when taken in large quantities. By consuming saturated fats in excess amounts, this increases the LDL cholesterol levels in the body. To lower one’s cholesterol levels, experts recommend regulating the amount of saturated fat that we consume to about 5 to 6% of the calories we consume daily. Some of the saturated fat sources are dairy and meat products, including butter, milk, cheese and vegetable oils, including coconut oil and palm. Take these foods in limited amounts.
Increase your consumption of plant-based protein
Having a variety of plant-based proteins in your diet will help lower your cholesterol levels and decrease your vulnerability to heart disease. Most of the time, we source our proteins from animal sources that tend to have a high amount of cholesterol. Going for plant proteins would be healthier and would help lower your cholesterol levels. Some vegetable alternatives with high amounts of plant-based protein to go for include;
- Grains, including amaranth, rice and quinoa.
- Seeds such as sunflower, pumpkin and hemp seeds
- Legumes and beans, including peas, lentils and chickpeas
- Tree nuts, including cashews and almonds
By increasing your plant-based protein consumption, the body can meet its protein requirements without adding much and unnecessary cholesterol.
Though this is a lifestyle based way of burning cholesterol, it’s essential to include it in this list. Exercise are vital; when it comes to ensuring cholesterol levels are maintained in their correct levels. Exercises also help with cardiovascular health. Experts indicate that just by engaging in two and a half hours of moderate-intensity aerobic exercises, we can lower our body’s cholesterol levels and decrease other risk factors, including high blood pressure.
In conclusion, leaving cholesterol to build up in the body can be harmful. This article has provided some ways that you can lower your cholesterol levels quickly.