Cholesterol is a fatty substance that exists within the body—and naturally in some foods—and is carried around by proteins. Some forms of cholesterol are vital for normal body functioning, while others can be harmful. There are usually no physical signs of high cholesterol, but it does put you at risk of other serious health conditions. You can gage your cholesterol levels through a blood test performed by your doctor. Try our tips for lowering cholesterol and keeping your body fighting-fit.
Fibre
Dietary fibre is found exclusively in ‘plant foods’. More specifically, it serves as a structural framework for plants and is one of the most abundant compounds in nature. Fibre can be found in fruits, vegetables, wholegrain breads, cereals and nuts. These foods can improve intestinal health, reduce risks of cancer and significantly lower cholesterol.
Garlic
Garlic has been used as a herbal remedy even before it was used to flavour food. There are differing reports on the efficacy of garlic to reduce cholesterol but some studies say that it does, in fact, make a difference. The degree of its effectiveness may depend on the dose or state of health of the consumer. Garlic comes in raw bulbs, powder and capsule form.
See also: The Surprising Truth: Coconut Oil Isn’t Healthy
Sterols/stanols
Sterols and stanols are plant compounds which block the absorption of cholesterol. The British Heart Association recommends eating foods that are fortified with these compounds—they can be found in spreads or yoghurts. Taking two grams daily has been credited to lowering cholesterol, specifically LDL (bad) cholesterol, by nine to 20 percent.
Niacin
Niacin is a prescription drug, which can be obtained over the counter. It is used to lower LDL (bad) cholesterol by up to 30 percent and, unlike statins, it has been found to actually boost HDL (good) cholesterol. It does come with a few side effects such as flushing. This type of supplement should be used under medical supervision.
Quit smoking
While heart disease is widely understood to be a risk of smoking, heightened cholesterol is another negative side effect of smoking that is often forgotten. High cholesterol is usually a byproduct of other problems like high blood pressure and diabetes—both of which can be caused or exacerbated by smoking. Smoking damages the arteries and blood vessels in the body, reducing HDL’s that absorb cholesterol and flush it from the body. This creates a buildup of plaque within the body and can therefore cause harmful blockages which can trigger heart attack or stroke.
Reduce alcohol intake
While drinking in moderation can actually have a positive effect on the body, excessive drinking can have detrimental consequences. The NHS recommends drinking no more than 14 units per week, and suggests it is best to spread these out rather than have them in one go or binge. Drinking excessively along with eating too much fat can increase levels of blood lipids called triglycerides; these can also put individuals at risk of heart disease and dramatically raise cholesterol. The trick to lowering cholesterol is finding the right balance and keeping alcohol intake in check.
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