Cholesterol is an essential fatty substance in the body that travels through the bloodstream. The liver produces the essential amount of cholesterol which maintains the body functions — the cholesterol streams throughout the body with the lipoproteins, which transport the fats. Consumption of certain foods with cholesterol and leading a sedentary lifestyle increases the level of cholesterol in the body.
What is the Lipid Level?
Lipid levels are the values of the different types of cholesterol in the body. There are three types of cholesterol in the body, and it is essential to measure the values of the different types of cholesterol.
LDL- Low-Density Lipoprotein is bad cholesterol. The increased value of LDL results in the accumulation of excess fat along the walls of the blood vessels, which increases the risks of developing heart diseases.
HDL- High-Density Lipoprotein is good cholesterol, which removes excess LDL from the blood vessels and tissues and carries it to the liver. The liver excretes excess LDL and protects the heart.
Triglycerides are other types of fat, which are the conversion output of nonessential calories. These types of fats get stored in the fat cells, and its increasing level with low HDL level scales the risks of obesity, diabetes and heart diseases.
Why do the Lipid Levels Increase?
Consuming high-fat food, inherited disorder, medical conditions like hypothyroidism, diabetes, kidney disease, alcoholism, stress, and liver disease are a few of the reasons behind increasing the lipid levels in the blood. Even consuming certain medicines like blood pressure medicines, steroids, and birth control pills increase lipid levels.
Best Tips to Reduce High Lipid Levels
One needs to bring changes in lifestyle and diet for reducing high lipid levels and improving overall health. Follow the tips to reduce the lipid levels and lead a healthy life!
Eliminate foods with Trans-fats. Individuals need to eliminate store-bought crackers, cookies, and cakes. These types of foods contain Trans-fats, which raises the overall cholesterol level in the body thus increasing the lipid levels in the blood.
Cut-Down Consumption of Saturated Fats. Full-fat dairy products and red meat contain saturated fats, which increase the total cholesterol level. Cutting-down the consumption of saturated fats will help in reducing the high lipid levels.
Add Foods With Soluble Fiber To The Diet. Soluble fibers reduce the absorption rate of cholesterol into the bloodstream and in this way reduce the high lipid levels in the body. Add kidney beans, oatmeal, apples, Brussels sprouts and pears to your daily diet for an adequate amount of soluble fiber and reduced lipid levels.
Eat Omega-3 Fatty Acid Rich Foods. Omega-3 fatty acids are incredibly beneficial for health! Omega-3 fatty acids are good for heart’s health, as it reduces blood pressure and doesn’t affect LDL cholesterol level. Eat mackerel, salmon, herring, flaxseeds, and walnuts like Omega-3 fatty acid rich foods to reduce high lipid levels.
Add Whey Protein Rich Food As A Supplement. Whey protein rich foods lower LDL level and total cholesterol level including blood pressure. Adding the dairy products rich in whey protein as a supplement is beneficial for your overall health as well as in reducing the high lipid levels.
Increase Physical Activities In Your Daily Life. Performing exercises and yoga every day will increase the density of HDL cholesterol and reduce the total cholesterol level. Walking, cycling, running, swimming, aerobics, etc. are a few of the activities you need to add in your routine activities to reduce high lipid levels.
Stay Away From Smoking. Quit smoking immediately! Staying away from smoking will improve the HDL cholesterol level as well as reduce the high lipid levels. Blood circulation, blood pressure, lungs function and heart rate of non-smokers remains balanced in non-smokers when compared to smokers. With improved functionalities, risks of heart diseases reduce and the individuals quitting smoking experience the benefits in the form of decreased lipid levels.
Limit Alcohol Consumption. If you have the habit of alcohol consumption, you need to control it! Moderate consumption of alcohol will increase the HDL cholesterol level. Consuming alcohol of high amount leads to serious health conditions including high blood pressure, heart strokes, and failure. Cut down on your alcohol to reduce high lipid levels.
Medicines. The doctors recommend cholesterol lowering medicines if a patient is at high risk for heart disease from the increased lipid levels. Individuals who don’t experience the benefits even after following the tips for lowering the high lipid levels may require the help of medicines to reduce high lipid levels. The doctor will conduct a blood test and check the cholesterol level before prescribing medicines for your cholesterol.
Cut Down Your Weight. Give constant efforts to reduce your weight! The body of obese people produces high cholesterol and increases the associated risks. Putting efforts and making dietary changes for reducing weight will also help to reduce high lipid levels. The changes in diet will reduce the creation of cholesterol in the liver, and one can get rid of excess fats to stay healthy.
Know your lipid levels and discuss with your doctor for the best advice! Change your lifestyle, eat heart-healthy diets and perform plenty of exercises to reduce high lipid levels. If your efforts don’t work, the doctor will prescribe the right medicines to achieve your goals. Reduce the high lipid levels in your blood and protect your heart!