Everyone should measure his cholesterol level at least once every five years after the age of 20. The screening test is usually done by a blood test known as a lipid profile. Doctors often recommend men with age 35 or above and women with age 45 or above should be screened for lipid disorders regularly. The test shows the lipoprotein that includes:
- Total cholesterol
- Low-density lipoprotein cholesterol (LDL)
- High-density lipoprotein cholesterol (HDL)
- Triglycerides
The blood test result appears in numbers. Remember, only numbers can’t predict heart problem risks. The number changes depending on your age, smoking status, medications, blood pressure, etc.
Lipoproteins in Lipid profile
Low-density lipoprotein cholesterol (LDL)
LDL cholesterol builds up on the artery walls and increases the chances of heart issues. Low-density lipoprotein is known as bad cholesterol. Lowering the LDL cholesterol level can rescue heart disease risks. If the LDL level is more than 190, it is considered as high. The doctor will recommend various medicines to manage the cholesterol level.
High-density lipoprotein cholesterol (HDL)
HDL cholesterol is known as good cholesterol. Higher HDL means lower risks. It protects the heart by removing bad cholesterol from the blood. It restrains the bad cholesterol from piling up in the arteries.
Triglycerides
It is a form of fat that exists in the food and body. High triglycerides can increase the risk of coronary artery disease. People with high triglyceride levels usually have low HDL cholesterol and high LDL cholesterol. This type of combination can lead to stroke or heart attack. But various medicines can lower the high triglyceride numbers.
Total Cholesterol
It is a measure of HDL cholesterol, LDL cholesterol, and other lipid components. The doctor checks the total cholesterol number to determine the risk of stroke and heart disease.
Best natural ways to manage cholesterol level
Focus on monounsaturated fats
Unsaturated fats have at least one double chemical bond whereas monounsaturated fats have only one double bond. Some research shows that taking lower fat is a good way to reduce blood cholesterol levels. But some reports show that food with high monounsaturated fat can reduce LDL and increase HDL levels. Monounsaturated fats can also reduce the oxidation of cholesterol. Oxidized cholesterol can react with free radicals and can clog the arteries which can lead to atherosclerosis. Taking monounsaturated fats can improve your health by increasing HDL levels and reducing LDL cholesterol.
Some good sources of monounsaturated fats are:
- Olive oil
- Nut butter
- Olives
- Canola oil
- Avocados
- Nuts like pecans, almonds, etc
Go for polyunsaturated fats
Polyunsaturated fats have multiple double bonds and work differently than saturated fats. Some research shows that polyunsaturated fats can reduce bad cholesterol and lower heart disease risks. It may also reduce metabolic syndrome risks and type 2 diabetes. Polyunsaturated fat like Omega-3 fatty acids is good for your heart. Omega-3 fatty acids are usually found in seafood and fish oil supplements such as:
- Mackerel
- Salmon
- Shellfish
- Herring
- Deep sea tuna
- Some other sources of omega-3 fatty acids are tree nuts and seeds.
Dynamic medicines
Certain dynamic medications like homeopathy are good for managing cholesterol levels. You can take homeopathic cholesterol lowering remedies and reduce LDL cholesterol. These remedies are safe and you can take them for a long time. Unlike allopathy, these remedies do not have any side effects.
Avoid trans fats
Trans fats are the modified type of unsaturated fats. The unsaturated fats are modified to trans fats using hydrogenation to make vegetable oils more stable. They are solid at room temperature that provides a better texture than unsaturated liquid oils for the products such as cookies, pastries, etc. Trans fats are not good for the body as they increase total cholesterol and reduce HDL cholesterol.
Common food items that include trans fats are:
- Pastries and other baked items
- Fried fast food
- Certain pizza
- Margarine and shortening
- Some microwaveable popcorn
- Non Dairy coffee creamer
Take soluble fiber
It is a ground of compounds in plants that dissolve in water. Humans can’t digest soluble fiber but the beneficial bacteria living in your intestine can digest soluble fibers. Beneficial bacterias (probiotics) need soluble fiber for their nutrition. Few pieces of research show that good bacteria can reduce LDL levels. Whole grain food items have an adequate amount of fiber that can reduce total cholesterol and LDL cholesterol level.
Some good sources of soluble fiber are:
- Oat cereals
- Fruits
- Peas
- Beans and lentils
- Flaxseeds
- Brussels sprouts
Do regular exercises
Regular exercises are always good for your heart. Exercise not only maintains physical fitness but also prevents obesity and other problems. It can reduce LDL levels and increase the good HDL cholesterol level. Experts advise that 150 minutes of aerobic exercise in a week can reduce your cholesterol level. You can do activities like walking, jumping jacks, and other training to maintain your cholesterol level. Regular exercise will maintain your cholesterol level and your overall health.
Manage your weight
Being overweight or obesity is very harmful to the body as it can increase cholesterol levels. Every 10 pounds of excess fat can produce 10 mg of cholesterol per day. If you want to maintain your cholesterol level naturally then work on your weight. The best method to maintain your weight is exercise. If you are overweight, increase your exercise time. You must watch out for your diet. Weight loss can decrease harmful LDL and increase good HDL cholesterol levels.
Quit smoking
Smoking is very dangerous to your body. Your single step can help you in maintaining your cholesterol level. When a person smokes, the immune cells can’t return cholesterol from vessel walls to the blood. Due to this, the dysfunctional immune cells increase the clogging process of arteries. Smoking can impair the HDL in body transport and increase LDL levels. Quit smoking to manage your cholesterol level and improve your health.
Limit your alcohol
Alcohol has always been a debatable subject as some research shows that moderate consumption of alcohol can increase HDL and reduce heart diseases. Drinking wine can lower cholesterol levels. But many searches show the negative effects of alcohol on the body. Alcohol abuse not only affects physical health but can also cause mental health issues. You should limit your alcohol consumption to maintain your cholesterol level.