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How to Reduce Bad Cholesterol Quickly

If you want to manage cholesterol levels effectively, you shouldn’t rely solely on medicine, but follow a disciplined lifestyle, eat healthily, and exercise regularly.

The risks of lifestyle diseases have undoubtedly been exacerbated by sedentary lifestyles, poor work-life balances, inadequate sleep, and excessive junk food consumption. As one of the natural components of blood, cholesterol supports the function of cell membranes and balances hormone levels. High levels of cholesterol, however, can result in a variety of health problems. When cholesterol levels rise, arteries can get clogged, which can cause heart attacks and strokes. Metabolic disorders and cardiovascular complications can be caused by increased BMI, high cholesterol and lower physical stamina.

It has been estimated that one in two Indians are at high risk of developing or suffering from diseases like high blood pressure and cholesterol. Keeping a low cholesterol level requires choosing a healthy lifestyle, getting regular tests, exercising, and taking medicines (if necessary).

Also Read: How Are Pomegranates Beneficial For Diabetes, Heart Disease And Inflammatory Diseases

What Is The Best Way To Determine Your Cholesterol Level?

19-year-olds and younger have a normal total cholesterol level of less than 170 mg/dL, and those older have a normal total cholesterol level of 125-200 mg/dL. For those 19 years and below, the normal LDL cholesterol level is less than 110 mg/dL, and for those 19 years and older, the normal level is less than 100 mg/dL. A normal HDL cholesterol level is above 45 mg/dL (19 years or younger), 40 mg/dL or higher for men and 50 mg/dL or higher for women over 19. For adults, triglyceride levels should be less than 150 mg/dL.

Cholesterol Management Tips

Changing your lifestyle and adopting healthy practices can help you lower your cholesterol levels:

Eating Healthy: 

Getting rid of trans-fats such as fried snacks, cakes and foods that you order out often can help you reduce bad cholesterol if you eat healthy food and avoid saturated fats like red meat or dairy products. A diet rich in Omega-3 fatty acids can improve your health and help to reduce your blood pressure. Add soluble fibres like kidney beans, oats, and sprouts to reduce cholesterol absorption.

Regular Exercise: 

A healthy lifestyle can help reduce cholesterol levels. If you want to maintain your fitness, you should exercise for at least 30 minutes a day. Simple exercises such as walking, cycling, or playing sports can be extremely beneficial. Exercising and keeping track of your calories can, therefore, be beneficial in multiple ways to you if you carry extra weight.

Quit Smoking And Alcohol: 

Quitting smoking not only improves your cholesterol level, it also balances your blood pressure and heart rate, resulting in better blood circulation, healthier lungs, and a lower risk of heart disease. In the same way, excessive amounts of alcohol can also negatively impact your cholesterol and make you more prone to heart disease, so it is important to avoid it.

Take Medicines: 

It may be necessary to consult a doctor if lifestyle changes are insufficient to relieve your high cholesterol levels. You can lower your cholesterol levels with medications such as statins, nicotinic acid, fibric acid, and cholesterol absorption inhibitors.

Yes, drugs can take care of cholesterol levels if they are serious, but in the end, dietary and lifestyle changes should support the medication. Despite all that you may read on the internet or on social media, the latter may not produce the results you want. However, you may see a significant change after a few months. In addition to medications, lifestyle and diet changes must be made simultaneously to ensure a lasting outcome. So, both need to happen together from the get-go.

In What Time Frame Do I Hope To Reduce My Level?

Maintaining healthy cholesterol levels is extremely vital to lead a healthy and happier life. You can take small steps that can ultimately lead towards a better and safe future. As you manage cholesterol levels, you shouldn’t rely on only medications, but follow a holistic approach such as a healthy diet, regular exercise, and a disciplined lifestyle to reduce the risk of diseases and health complications.

Also Read: Do You Know Why It Is Important To Soak Pulses Before You Cook Them?

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