How to Control Cholesterol: In today’s bad lifestyle and changing diet, the problem of increasing cholesterol has increased in many people. Having high cholesterol from the normal range increases the risk of many diseases. But at the same time it is also true that maintaining the balance of cholesterol in the blood in a right range is also very important for the body to run smoothly.
In such a situation, it is necessary for everyone to know that what is cholesterol, How to Control Cholesterol, what is the normal level of cholesterol in human blood and what should be done to reduce cholesterol. Here we will tell you everything related to cholesterol in detail that everyone needs to know.
Contents
What is Cholesterol
Cholesterol is a soft waxy substance like fat, which is produced in large quantities in the liver present in our body. It is oily, does not dissolve in water and reaches other organs through the bloodstream in the form of lipoprotein particles. Cholesterol is very important for our body. Of the two types of cholesterol, low-density lipoprotein (IDL cholesterol) is considered bad and high-density lipoprotein (HDL cholesterol) is considered good cholesterol.
It regulates several hormones, the formation of cell walls, vitamin D, and the production of bile salts that help digest fat. Cholesterol also plays a role in the metabolism of certain vitamins. 80 percent of cholesterol is made by the body itself through the liver and 20 percent reaches the body through food. The level of cholesterol in human blood ranges from 3.6 mmol/L to 7.8 mmol/L. 6 mmol/l is considered the highest and above 7.8 mmol/l is considered high cholesterol. Its high level increases the risk of heart attack and stroke manifold.
Types of Cholesterol
The outer layer of every cell in our body contains cholesterol (How to Control Cholesterol). It is part of lipids, which is necessary for the smooth functioning of the body. Cholesterol moves throughout the body carried by lipoproteins in the blood. We usually know about two types of cholesterol, one is good cholesterol and the other is bad cholesterol. But mainly three types of cholesterol are found in the human body which are as follows.
1. LDL cholesterol
Low-density lipoprotein (LDL), is also known as the bad cholesterol. This means low density lipoproteins (LDL cholesterol), which is the most risk. It gradually gets deposited in the inner walls of the arteries that carry blood to the heart and our brain. Because of this, there is a risk of heart attack and stroke.
2. HDL Cholesterol
High-density lipoprotein, or HDL, is known as the good cholesterol. It means high density lipoproteins, it shows the health of the heart. If HDL cholesterol is balanced in a person then he remains healthy. Losing weight is also one way to increase good cholesterol.
3. VLDL Cholesterol
Very low-density lipoprotein or VLDL stands for very low density lipoproteins. It is more risk than LDL cholesterol. This increases the risk of heart diseases. (Control Cholesterol)
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Symptoms of High Cholesterol
Cholesterol can increase in any person and if it is not corrected in time (How to Control Cholesterol), it can take a serious form. Cholesterol is needed in our body to help us digest food and for other functions. When the level of cholesterol in the blood increases too much, the blood vessels present in the body get blocked and they start closing.
In such a situation, many types of problems start to be felt in the body. However, apart from the blood test, the increased cholesterol can be experienced on its own. You can guess for yourself whether the level of cholesterol in your body is increasing or not. So let’s know about the symptoms of increasing cholesterol (How to Control Cholesterol).
- shortness of breath
- tingling feeling in the extremities
- foot pain
- having high blood pressure
- back pain
- neck pain
- Yellowish growths on the eyelids
- sudden weight gain
- a gray ring in the cornea
- rapid heartbeat
- abnormal heart rate
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How to Control Cholesterol
When cholesterol is low, you have to try to lower it. Because due to high cholesterol, your body can have to take many risks. You can naturally lower your high cholesterol again. Here we are telling you about some such ways with the help of which you can reduce the level of high cholesterol in your body. So let’s know about the ways to reduce cholesterol.
Cholesterol lowering Exercise
Doing aerobic exercise for about 30 minutes, five days a week, can increase HDL, or high-density lipoproteins, by 5 percent in just two months by doing very basic exercises like walking, running, stair climbing, etc. This is a type of good cholesterol (How to Control Cholesterol). Anyway, just brisk walking for 20-30 minutes every day will burn your calories, lower cholesterol and remove toxins.
Yoga to lower cholesterol
The cure for every disease is hidden in yoga, whether it is physical or mental. Not only this, there is nothing better than yoga for better health. Incorporating yoga into your daily routine can go a long way in improving your cholesterol levels. Then let’s know again about some such Yogasanas that can help you in reducing your cholesterol. (How to Control Cholesterol)
- Bhujangasana
- Ustrasana
- matsyasana
- Surya Namaskar
- Dhanurasana
- boating
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What to Eat to lower Cholesterol
The problem of increasing cholesterol gives rise to many serious diseases including heart disease (Symptoms of Control Cholesterol), but it can be easily controlled by adopting healthy eating habits. So let’s know what to eat to reduce cholesterol.
Garlic
To reduce cholesterol, eating two cloves of garlic peeled daily is beneficial for health. Because many such enzymes are found in garlic, which prove to be helpful in reducing LDL cholesterol. (Home Remedies of Control Cholesterol)
Dry Fruits
In addition to vegetables or fruits, dry fruits can also be eaten to reduce cholesterol (Home Remedies of Control Cholesterol). Anyway, it is said that for a healthy lifestyle, consume a handful of dry fruits daily. The fiber, omega-3 fatty acids and vitamins found in almonds, walnuts and pistachios are helpful in reducing bad cholesterol and increasing good cholesterol.
Soybeans and pulses
Yes, soybeans and pulses are rich in fiber. They help the liver to remove the LDL cholesterol present in the blood. These things are also helpful in increasing good cholesterol. (How to Control Cholesterol)
olive oil
Olive oil is considered a source of good cholesterol (How to Control Cholesterol) compared to other oils. This increases the blood circulation. This increases the amount of high-density lipoprotein or HDL in the body. These are good cholesterol which also work to reduce toxins from the body.
Lemon
People who have the problem of high cholesterol should definitely consume lemon in their diet daily (Cause of Control Cholesterol). Because lemons or other citrus fruits contain soluble fiber that works to stop the flow of cholesterol in the food bag.
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Ayurvedic Medicine to lower cholesterol
There are many natural ways to reduce cholesterol, but if you want to see the effect in less time, then Ayurvedic medicines prove to be very effective in reducing cholesterol. If you do not want to eat allopathic medicines, then you can take Ayurvedic medicine to lower cholesterol. In reducing cholesterol, consumption of powders of Arogyavardhini Vati, Punarnava Mandoor, Triphala, and Arjuna bark is beneficial. Apart from this, Trikatu is also very helpful in controlling cholesterol (How to Control Cholesterol).
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Home Remedies to lower cholesterol
- Taking Medohar Vati and Navak Guggal Vati with lukewarm water provides benefits.
- Grinding flaxseeds and taking them with water on an empty stomach is very beneficial for people with high cholesterol (Remedies of Control Cholesterol).
- Arjuna bark decoction also helps in lowering cholesterol.
- Cholesterol levels can be reduced by taking it regularly in the morning on an empty stomach, mixed with one spoon of amla juice and one spoon of aloe Vera juice.
- Leave a handful of black gram soaked in water at night and eat these gram on an empty stomach in the morning. Also, do not throw away the water in which the gram was soaked, but drink that water as well.
- Soak 10 to 12 raisins and 6 to 7 almonds in water overnight. Consuming almonds and raisins on an empty stomach in the morning also helps in controlling cholesterol.
Disadvantages of High Cholesterol
Generally, people get worried as soon as cholesterol level (How to Control Cholesterol) is mentioned. But it is true that high cholesterol level increases the risk of heart disease. Increased cholesterol levels in the blood cause the veins to narrow, as cholesterol can build up in the veins and narrow them. This can cause many problems along with heart diseases. Let us know about the harm caused by high cholesterol.
- loss of vision
- narrowing and abnormality of the arteries
- heart attack
- serious heart diseases
- brain stroke
- the stress
- mental problems
- kidney failure
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Cholesterol Lowering Related FAQs
Q1. How does cholesterol increase?
Ans: The main reason for increasing cholesterol is our food habit, which is often due to outside food, fried and fatty food. Apart from this, obesity is also responsible to a large extent.
Q2. What are the problems with high cholesterol?
Ans: When the level of cholesterol in the blood increases too much, the blood vessels present in the body get blocked and they start closing. This increases the risk of heart attack and apart from this, many types of problems start to be felt.
Q3. What is the normal level of cholesterol in human blood?
Ans: The normal level of cholesterol in human blood is less than 200 mg/dL and LDL is less than 130 mg/dL. Borderline cholesterol should be between 200 and 239 mg/dL and high cholesterol should be 240 mg/dL.
Q4. What increases cholesterol by eating?
Ans: Meat, dairy products, eggs, coconut oil, palm oil, butter, chocolates, fried foods, processed foods and bakery products, etc., which are high in saturated fat, are more prone to increase cholesterol.
Q5. What Food Lowers Cholesterol?
Ans: To reduce cholesterol, include whole grains, fruits and green vegetables, things rich in fiber in your diet.
Q6. Does drinking milk increase cholesterol?
Ans: Saturated fat is very high in cow’s milk, so its consumption increases the cholesterol level.
Q7. Why does cholesterol rise?
Ans: If you eat a diet in which the amount of saturated fat is high, then the amount of LDL or bad cholesterol in the blood increases. Apart from this, the problem of obesity also obstructs the circulation of fat in the blood.