In line with the National Family Health Survey (NFHS-4), the prevalence of high cholesterol among adults in India was found to be 11.6%. The prevalence was higher among urban adults (13%) than rural adults (10.3%).
Heart disease may be the leading reason behind death in India, and cholesterol is a major contributing factor. In accordance with a recently available study, nearly 60% of Indian adults have high cholesterol.This is a serious problem because high cholesterol contributes to atherosclerosis or the hardening of the arteries. This will lead to heart attacks, strokes, and other cardiovascular problems.
Fortunately, there are many ways to cut back cholesterol naturally.
This can be a YouTube video that you should look at watching if you would like detailed guidance on ways to reduce cholesterol naturally :
Cholesterol is a waxy, fat-like substance that's present in all the cells in your body. Your liver makes most of it, but cholesterol can also be present in food from animal sources, such as meat, poultry, fish, and dairy products.
Cholesterol isn't all bad. In reality, it's an important part of a healthier cell. However when there's too much cholesterol in your blood, it can build up on the walls of one's arteries and form plaque. Plaque is comprised of cholesterol, calcium, and other substances present in the blood. With time, plaque can harden and narrow your arteries. This disorder is named atherosclerosis.
Atherosclerosis can lead to heart disease, coronary arrest, stroke, and other health problems. That's why it's important to keep your cholesterol level under control.
There are two main forms of cholesterol: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL cholesterol is usually called "bad" cholesterol since it plays a part in plaque buildup in your arteries. HDL cholesterol is usually called "good" cholesterol because it will help remove LDL cholesterol from your own arteries.
You could have your cholesterol checked with a blood test. Your doctor will utilize the brings about calculate your LDL cholesterol, HDL cholesterol, and total cholesterol levels. Your doctor will also check your triglyceride level. Triglycerides are another kind of fat present in your blood.
Maybe you are able to cut back your cholesterol level by making lifestyle changes, such as eating a healthier diet and getting more physical activity. In some cases, your doctor may prescribe medication to greatly help reduce your cholesterol level.
There are several different cholesterol-lowering medications available, including statins, bile acid sequestrants, niacin, and fibrates.These medications might help reduce your LDL cholesterol level. Statins are the absolute most commonly prescribed cholesterol-lowering medications. They work by inhibiting a molecule in your liver that's needed to produce cholesterol.
Along with lifestyle changes and medication, you may also take natural supplements to greatly help reduce your cholesterol level. Some of the finest natural supplements for cholesterol control include fish oil, niacin, fiber, and herbs such as garlic and ginger.
Fish oil is a good source of omega-3 fatty acids. Omega-3 fatty acids are a kind of unsaturated fat that can reduce LDL cholesterol and triglyceride levels. They could also assist in HDL cholesterol levels.
Niacin is another cholesterol-lowering supplement. It's a kind of vitamin B3 that's present in food sources such as meat, poultry, fish, and fortified grains. Niacin might help lower LDL cholesterol and triglyceride levels.
Fiber is a kind of carbohydrate that's present in plant foods, such as fruits, vegetables, legumes, and whole grains. Fiber can reduce LDL cholesterol levels.
There are several different herbs and spices that can also help lower cholesterol levels. Garlic, for instance, is a well-known cholesterol-lowering agent. It has a compound called allicin, which has been shown to cut back LDL cholesterol and triglyceride levels.
Ginger is another cholesterol-lowering herb. It's considered to work by inhibiting the absorption of cholesterol in the gut.
Six lifestyle changes you can bring to reduce cholesterol naturally -
1.cholesterol-lowering diet:
The first step to reducing cholesterol is to start adhering to a cholesterol-lowering diet. This sort of diet is high in fruits, vegetables, whole grains, and beans. It also incorporates lean resources of protein, such as chicken, fish, and tofu. The diet is low in saturated and trans fats, that may raise cholesterol levels.
2.more physical activity:
Regular physical exercise can reduce LDL cholesterol and raise HDL cholesterol levels. Aim for at least 30 minutes of moderate-intensity aerobic activity most days of the week. Moderate-intensity activities include walking, biking, and swimming.
3.quitting smoking:
Smoking is a major risk factor for heart disease. It can cause LDL cholesterol levels to rise and HDL cholesterol levels to fall. Quitting smoking might help reduce your risk of heart disease.
4.moderate alcohol consumption:
Drinking alcohol in moderation might help raise HDL cholesterol levels. But it's crucial that you limit your alcohol intake. A lot of alcohol can raise LDL cholesterol levels and triglyceride levels. It may also lead to other health problems, such as liver damage and cancer.
5.weight loss:
If you're overweight or obese, losing weight might help reduce your LDL cholesterol level and boost your cholesterol profile. Aim to lose weight slowly by making lifestyle changes, such as eating a healthier diet and getting regular exercise.
6.stress reduction:
Chronic stress can lead to high cholesterol levels. Managing your stress might help reduce your cholesterol level. There are several different stress-reduction techniques you can look at, such as yoga, meditation, and deep breathing exercises.
If you're interested in taking natural supplements to reduce your cholesterol level, talk to your doctor first. He or she might help you select the best supplements for you personally and ensure they won't interact with any medications you're taking.
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