Did you know that nearly one-third of American adults have high levels of low-density lipoprotein (LDL), also known as “bad cholesterol”? This startling statistic underscores the urgent need for us all to take control of our cholesterol levels. In this guide, we’ll share essential strategies for preventing and treating cholesterol problems.
Cholesterol is a waxy, fat-like substance found in your cells, playing a crucial role in the formation of cell membranes, certain hormones, and vitamin D. It orbits in your blood, having two main forms: LDL (bad) cholesterol and HDL (good) cholesterol. When there’s too much LDL cholesterol in your blood, it can build up on the walls of your arteries, leading to atherosclerosis, heart disease, and stroke.
Diet And Nutrition
A heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins can help lower high cholesterol. Try to reduce foods with high saturated and trans fats, like red meat and full-fat dairy products. Include cholesterol-lowering foods like nuts, avocados, and fatty fish, which are rich in monounsaturated fats and Omega-3 fatty acids.
Regular physical activity is a key weapon in the fight against high cholesterol, says Dr Dennis Doan. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise each week. Activities could include walking, swimming, cycling, or strength training.
Quit smoking, limit alcohol intake, and find healthy ways to cope with stress, as these can all have a negative impact on your cholesterol levels. Consider mindfulness practices, like meditation or yoga, to reduce stress. Limit saturated fat intake by choosing low-fat dairy products and lean meats. Eat more fruits and vegetables, as they are rich in antioxidants that can help fight heart disease.
There are many natural remedies that can help prevent and treat cholesterol problems. Here are some of the most effective options according to Dr Dennis Doan:
- Garlic: Garlic is a well-known cholesterol-lowering food. It helps to reduce the amount of low-density lipoproteins (LDL) in your blood, which are known as “bad” cholesterol. Garlic also helps to increase the amount of high-density lipoproteins (HDL) in your blood, which are called “good” cholesterol. The antioxidants found in garlic help to protect against heart disease, cancer and other chronic conditions.
- Olive Oil: Olive oil has been shown to lower bad cholesterol levels and raise good cholesterol levels when used as part of a healthy diet. In addition, olive oil contains an antioxidant called oleocanthal that helps reduce inflammation in the body and can help prevent certain cancers from developing as well as help prevent diseases such as Alzheimer’s disease or Parkinson’s disease from occurring later on down the road.
In summary, understanding cholesterol, following a heart-healthy diet, maintaining a regular exercise regimen, and making lifestyle changes can all contribute to healthier cholesterol levels. Dr Dennis Doan Medication and natural remedies are also available treatment options. Ultimately, maintaining healthy cholesterol levels is up to you and can improve your quality of life. Stand up to cholesterol – your heart depends on it!