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5 Natural Strategies to Control High Cholesterol
Although some cases of to Control High Cholesterol require pharmacological treatment, in most cases it is possible to control its level through natural resources and strategies. Eating a balanced diet and avoiding harmful habits, such as tobacco, high doses of alcohol are among them.
Find out everything you need to know about the simple lifestyle
To control high cholesterol, it is not always necessary to use pharmacological treatments. There are 100% natural resources and strategies that help to lower cholesterol levels.
It is essential to monitor your cholesterol in order to avoid the development of other serious complications, such as atherosclerosis, circulatory failure, or even heart attacks.
The problem with cholesterol is that it is part of what is called “silent killers” of the body. It does not manifest itself clearly in the early stages. This is why it is essential to be alert to possible warning signs and, above all, to carry out medical checks on a regular basis.
Let’s see together in this article the most important aspects of the disease, as well as some recommendations for controlling cholesterol through a healthy lifestyle.
Take notes!
What Does It Mean to Have High Cholesterol? Control High Cholesterol?
- High cholesterol is a metabolic disorder whose medical term is hypercholesterolemia: this disorder appears when the level of lipids in the blood exceeds 200 mg/dl.
- Cholesterol is produced naturally in the liver, but it is also possible to absorb it via certain foods that contain this substance abundantly.
- It is found in all cell membranes, and a certain amount of cholesterol is used for the synthesis of some hormones, for the absorption of vitamin D, and for the formation of bile salts. According to its composition, here are the different types of cholesterol:
- High-density lipoprotein (HDL) – cholesterol says “good”
- Low density lipoprotein (LDL) – so-called “bad” cholesterol
- Total cholesterol (both types combined)
Although it is a very important substance in the body, too high a rate has serious health consequences, not least because it usually leads to the formation of plaques that clog the arteries.
A lack of control increases the risk of serious cardiovascular disorders, such as heart attacks, strokes, or angina.
In addition, over the long term, too high a rate compromises the functions of other vital organs, such as the liver and kidneys.
We also recommend that you read: 7 habits that harm your kidneys
Symptoms of High Cholesterol
Many people do not control their high cholesterol, simply because it has not been detected, due to the lack of clear symptoms. Generally, these symptoms appear when the disease is at a more or less advanced stage.
The Most Common Symptoms Are:
- A feeling of abdominal heaviness
- Gases
- Bad breath
- Inflammation in the joints
- Chest pain
- Headaches, migraines
- Skin allergies
- Slow digestion
- Loss of balance
- Nausea
- Blurred vision
- Feeling tired
The Best Strategies to Control High Cholesterol
Some cases of hypercholesterolemia are genetic and thus require medical and pharmacological attention to reduce the risk of complications.
In the lighter cases, those that are the result of an unhealthy lifestyle, so, it is possible to control cholesterol by adopting healthy lifestyles.
1- Exercise
Exercise is one of the best allies for controlling high cholesterol. Thanks to sport, bad fats break down more easily, and at the same time, the synthesis of good fats increases.
It is essential to stress that physical activity is essential to avoid overweight and obesity, as well as disorders closely linked to this problem.
2- Consume Omega-3 Fatty Acids
Omega-3 fatty acids are found in many foods that provide cardiovascular health benefits, such as fish, seeds, and dried fruits, among others.
The assimilation of these acids in the body increases the presence of lipids which clean the arteries, and, consequently, promotes the reduction of high cholesterol.
3- Increase Your Consumption Of Vegetable Proteins
Proteins should never be lacking in your diet: first of all, this macronutrient is involved in many body processes. Furthermore, that is crucial for a good quality of life.
The downside is that many protein sources are from animal sources, which contain a lot of cholesterol. That’s why it’s better to eat more plant-based protein.
Here are the Most Recommended Options:
- Soy and derivatives
- The lenses
- Beans
- The dried fruit
- Rice
- Spirulina
- Maca
- Peas
We recommend that you read this article:
5 Good Reasons to Eat Nuts Regularly
4- Consume the Recommended Dose of Fiber
Fiber-rich foods, such as whole grains and vegetables, are also essential for controlling cholesterol through food. The soluble fiber, in particular, helps reduce the absorption of cholesterol in the intestine, preventing it from being reabsorbed into the blood.
The following foods also contain fiber:
- Seeds and dried fruits
- Legumes
- The seaweeds
- The tubers
5- Avoid Smoking to Control High Cholesterol
It is more difficult for a smoker to control high cholesterol. This health enemy concentrates around 19 chemicals that interfere in many ways with the body’s vital functions.
Excessive consumption compromises circulatory health and accelerates arterial damage caused by the accumulation of cholesterol.
Do you have high cholesterol?
Do you have risk factors?
Warning! Follow our simple recommendations to avoid more serious illnesses.