How to Reduce Cholesterol

Cholesterol is a fatty waxy substance that is produced in the liver as well as other cells of the body. Cholesterol is needed in the production of hormones like estrogen, testosterone and adrenal hormones. It is also involved in the development of the structure of the cell membrane.

The body produces enough cholesterol and additional cholesterol from the diet is not needed. Excessive cholesterol in the diet leads to deposition of the cholesterol in the inner lining of the arterial wall leading to arterial blockage called as arteriosclerosis.

Increased cholesterol levels are also associated with coronary heart disease and stroke. However, not all cholesterol is harmful. Cholesterol is divided into two main types. High density lipoprotein or HDL cholesterol is called as good cholesterol and it helps to remove the excess cholesterol from all the cells of the body, including the arteries. This cholesterol is carried back to the liver from where it is removed out of the body. HDL cholesterol has beneficial effects on the heart. The other cholesterol is LDL or low density lipoprotein cholesterol and it is called as bad cholesterol. Increase in LDL cholesterol levels are linked to heart disease and stroke.

Generally people with high levels of LDL cholesterol do not show any major symptoms and their condition may go unnoticed until a blood test detects the rise in cholesterol levels.

The main line of treatment in reducing LDL cholesterol levels includes lifestyle changes, dietary modification and use of medications.

Lifestyle changes that need to be made in order to reduce the cholesterol levels are as follows:

Regular exercise helps to reduce cholesterol

Regular physical activity helps to increase the HDL cholesterol levels and reduce the LDL cholesterol levels. Any sport or physical activity that leads to an increase in the heart rate and an all body workout is recommended. Doctors recommend brisk walking at least 30 minutes every day for several days a week.

Reduce alcohol consumption in order to lower the cholesterol levels.

Heavy drinking has been associated with high levels of cholesterol as well as blood glucose. Alcohol only provides empty calories. Hence it is necessary to cut down alcohol intake to two standard drinks every day for men and one standard drink daily for women, with at least two alcohol free days every week.

Quitting smoking helps to lower cholesterol levels

Quitting smoking helps to reduce the LDL cholesterol levels. Smoking also increases the risk of stroke and coronary heart disease. Hence it is very necessary to quit smoking.

Dietary changes should be made to reduce blood cholesterol levels.

Foods that are high in HDL cholesterol need to be a part of the daily diet as they help in reducing the LDL cholesterol levels. These foods are olive oil, sunflower oil, nuts and legumes.

Foods that are high in LDL cholesterol need to be avoided. These foods are derived from animals and they include dairy products like cheese and ice cream. Eggs and meat are also high in LDL cholesterol and should be replaced with lean meat. Oily and fried foods should be avoided.

Medication

When the cholesterol levels are not reduced even after lifestyle changes and exercise then medication is considered as the line of treatment.

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