Cholesterol Levels: Benefits & Ways to Maintain Normal Cholesterol Levels
Are you tired of constantly worrying about your cholesterol levels? High cholesterol can be a serious health risk, but the good news is that there are plenty of ways to keep it under control. In this blog post, we'll share some tips for maintaining normal cholesterol levels so you can take charge of your health and live life to the fullest. From diet changes to lifestyle adjustments, we've got everything you need to know about keeping your cholesterol in check.
What is Cholesterol and What are its Benefits?
Cholesterol is a type of lipid molecule. It is essential for the proper function of many body cells and processes. Although often associated with negative health effects, cholesterol is an important part of a healthy body. When present at normal levels, cholesterol can help:
- Maintain the structural integrity of cell membranes
- Produce hormones like testosterone and estrogen
- Aid in the absorption of fat-soluble vitamins like vitamin D
How to Maintain Normal Cholesterol Levels?
LDL is the “bad” cholesterol that can build up on the walls of your arteries and increase your risk for heart disease.
HDL is the “good” cholesterol that helps remove LDL from your arteries. To maintain normal cholesterol levels, it’s important to eat a healthy diet that includes foods that help reduce LDL and increase HDL.
Here are some specific tips you can follow to help keep your cholesterol in check:
- Eat plenty of fruits, vegetables, and whole grains. These foods are high in fibre and can help lower your cholesterol.
- Avoid saturated fats, trans fats, and excess sugar. These substances can raise your cholesterol levels.
- Get at least 30 minutes of moderate exercise each day. This will help boost your HDL (“good”) cholesterol levels.
- If you smoke, quit. Smoking is one of the worst things you can do for your cholesterol levels.
Foods to Avoid to Maintain Normal Cholesterol Levels
Certain foods can contribute to high cholesterol levels and should be avoided if you are trying to maintain normal cholesterol levels.
Saturated fats, trans fats, and dietary cholesterol found in foods like red meat, full-fat dairy products, eggs, and processed foods can all cause an increase in cholesterol levels.
Instead, focus on eating plenty of fruits, vegetables, whole grains, lean protein sources, and healthy fats like olive oil and avocados.
By making these simple dietary changes, you can help keep your cholesterol levels in check and reduce your risk of heart disease.
Natural Ways to Lower Cholesterol
High cholesterol doesn’t have any symptoms, so you may not know if your cholesterol levels are too high. High cholesterol can lead to heart disease, stroke, and other health problems. You can control your cholesterol by eating healthy foods and exercising regularly.
There are also some natural ways to lower your cholesterol. Here are some tips:
1. Eat Fatty Fish: Fatty fish like salmon, mackerel, and herring are rich in omega-3 fatty acids. These fatty acids can help lower triglycerides (a type of blood fat) and reduce inflammation. They can also help improve the HDL (good) cholesterol in your blood.
2. Add Soluble Fibre to your Diet: Soluble fibre can help reduce the absorption of cholesterol in your bloodstream. Good sources of soluble fibre include oats, legumes, fruits, and vegetables.
3. Exercise Regularly: Exercise helps boost HDL (good) cholesterol and lowers triglycerides. It also helps improve the function of enzymes that remove LDL (bad) cholesterol from your arteries. Aim for 30 minutes of moderate exercise most days of the week.
4. Lose Weight If You’re Oerweight: Being overweight increases your risk for high cholesterol and heart disease. Losing weight can help lower your LDL (bad) cholesterol levels and raise your HDL (good) cholesterol levels.
Medications for Cholesterol Control
There are several medications available to help control cholesterol levels. Statins are the most common type of medication prescribed for cholesterol control. Statins work by blocking an enzyme in the liver that is necessary for the production of cholesterol.
Other types of medications that may be prescribed for cholesterol control include bile acid sequestrants, niacin, and fibrates.
Bile acid sequestrants work by binding to bile acids in the intestine and preventing their absorption.
Niacin is a vitamin that lowers LDL cholesterol and raises HDL cholesterol.
Fibrates work by reducing the production of triglycerides in the liver.
Lifestyle changes, such as diet and exercise, are also important for maintaining normal cholesterol levels. Medications can be used to help control cholesterol levels, but they will not be effective if lifestyle changes are not made as well.
Cholesterol Level Classification by Age Chart
As you age, your cholesterol levels will naturally start to rise. Here is a cholesterol level classification by age chart that can help you understand what level is considered healthy for your age group:
20-29 years old: Below 200 mg/dL
30-39 years old: Below 210 mg/dL
40-49 years old: Below 220 mg/dL
50-59 years old: Below 240 mg/dL
60+ years old: Below 260 mg/dL
If your cholesterol levels are above these numbers, it’s important to take action to lower them. Your doctor may also prescribe medication to help get your cholesterol under control.
It is important to keep your cholesterol levels in check as high cholesterol levels can increase your risk of heart disease and stroke. Following a healthy diet, increasing physical activity, avoiding smoking and reducing stress are some of the best ways to maintain normal cholesterol levels.
By making small lifestyle changes such as these you can help ensure that your cholesterol stays within the normal range. Regular monitoring using a lipid monitoring system or blood tests can help in the early diagnosis of high cholesterol levels. You can book a home visit with Metropolis Labs to get your blood samples collected by professional technicians and monitor your cholesterol levels hassle-free.
Book your lipid profile test today!