Simple Tactics to Lower Your High Cholesterol – 2024 Guide

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Threats that are faced by individuals

Most adults in Western societies have too much cholesterol in their bloodstream. This has led to a dramatic increase in obesity and a corresponding increase in heart disease rates and stroke, and a collection of other life-limiting conditions. High cholesterol has also been implicated in increasing Alzheimer’s disease and dementia in older age.

Therefore, it is recommended that people take sensible steps (including exercise, diet, and medication as suggested by Dr. Felix) to cap the buildup of cholesterol in their bodies before the risk of these serious conditions increases. Despite decades of clear messaging about measures to prevent high cholesterol, rates have never been higher. However, all is not lost if your doctor has told you your cholesterol is too high. Although you didn’t act at the time when advised to cut the consumption of fatty foods in your dietary chart and to increase the physical activity levels, it is not too late to cut the cholesterol to a less dangerous level. Much of the advice for people in this situation is similar to what you were told earlier.

But now you have the added incentive of medical professionals telling you that you already have high cholesterol; it is not the theoretical possibility you were able to ignore in your early adulthood and assume would never happen to you. Now it is time to look again at that unused exercise bike, the neglected gym membership, and your untraded local woodland walk and enjoy increased activity benefits. It doesn’t have to be “exercise”; just more activity than sitting on the sofa to watch others play sports on TV and walking back and forth to the car as you travel for work, retail, and leisure.

Simply walking or using a bike to get around your local community will increase your fitness dramatically without the need to break a sweat (although, as your fitness improves, you may discover why so many people find competitive sports addictive). While some lifestyle gurus have promoted the message that you can eat whatever you like as long as you take enough exercise to burn off your caloric intake, this is not the case when you have already consumed unhealthy cholesterol-promoting foods. You have been alerted to its potential dangers.

There are certain ways by which you can reduce high cholesterol.

There are certain natural ways by which you can maintain or reduce your high cholesterol levels. The ways include:

1. Change your food habits


If your cholesterol is already high enough to put you at greater risk of stroke or heart disease, it is vital you immediately reduce the intake of those foods that built it up in the first place. Fortunately, these steps have been known for years; you have almost definitely heard them before among the advice your younger self chose to ignore when you assumed these healthy messages didn’t apply to you. If you have high cholesterol tendencies, you must focus on having low LDL quantity food products. According to various studies, low LDL levels are very much successful in lowering cholesterol levels and reducing heart attacks. The LDL is considered to be bad fats that are present inside our body.

Therefore, it is advised by doctors worldwide to reduce the food materials containing LDL in it. They can harm your body in various other ways rather than just increasing the cholesterol levels. You can have food materials that are rich in protein, you can have grains in your diet, you can have green vegetables, and many more. Therefore, you won’t be surprised to be told your diet needs to change to stop the condition from deteriorating any further. Continuing to consume foods high in fat – both saturated and unsaturated would push cholesterol levels higher and make attempts to reduce them less likely to be successful.

Fortunately, many tasty and healthy foods will remain after you have cut pastries, pies, and cakes from your diet. So try a diet rich in healthier options such as oily fish (like mackerel and salmon), and nuts and seeds. Instead of frying or roasting food, meals can be grilled, steamed, or poached to cook them without adding fat. As well as helping to reduce the risk of heart disease, the addition of fiber to the diet can help lower cholesterol. So the addition of fresh vegetables, whole meal bread, and extra fruit is not just tasty but may also save your life.

2. Cut off some Weight


Another possible way of reducing high cholesterol is possible by reducing weight. It has been proven that reduced obesity can also help in lowering cholesterol levels. The increase in metabolism helps in the body’s vitamin and mineral balance and reduces the bad fatty acid chains from your body. Physical activity is one of the best strategies to keep your body healthy. It not only reduces the chances of cholesterol but is useful in the distribution of vitamins and minerals, will throw out the toxic materials present in your body through precipitation, helps to lose obesity, and many more.

3. Quit smoking


High cholesterol levels are a significant problem for smokers. The smoking habits thicken the blood and create pressure in the blood flow. This leads to an increase of the chance of heart attack from 80% to 110%. It is advised to quit smoking as soon as possible to battle high cholesterol levels. The smoking habit also creates pressure in the heart. The heart has to pump 20% faster to supply oxygen into the body parts. Smoking can cause various other problems apart from cholesterol.

Our Conclusion


These are some tactics that can help you cope with high cholesterol levels. Remember, staying fit is dependent on you. If you want to stay fit, then cut off all the harmful factors from your dietary plans. Do physical exercises every day, eat healthy food, and minimize the consumption of fast foods as more as possible. There are various food products available in the markets that are beneficial for your health. You can opt for any of that packaged food product in place of those harmful fast foods.

A note of caution is also needed regarding factory-produced foods marketed as for their ability to reduce cholesterol. Despite claims on packaging, few of these products on supermarket shelves are backed by the medical community for any long-term impact on cholesterol. If you are having problems after maintaining your lifestyle, then you can have pharmaceutical help. There are various drugs like Atorvastatin, Pitavastatin, and many more to lower the cholesterol level. Always seek the advice of your doctor before consuming these drugs.