A significantly high range of the population faces the crises of extreme cholesterol levels every year.
Cholesterol is what the body needs but the production beyond the optimum level can lead to the risk of heart disease due to the blockage by the fatty cells into the bloodstream.
Despite the possible dangers associated with high cholesterol, there are ways to prevent such conditions with the help of a healthy lifestyle. Maintaining the pace of exercise and diet is integral in preventing cholesterol crises.
What Are LDL And HDL?
Based on impact there are mainly two types of cholesterol which include LDL/Low-Density Lipoprotein and HDL/High-Density Lipoprotein.
LDL is the ultimate evil or the bad cholesterol therefore HDL is the goal for health and well-being. Measures to control cholesterol ratios should be taken under the required ratio.
The total cholesterol should be less than 200 milligrams per deciliter (mg/dL) and LDL must be within less than 100 mg/dL with HDL requirement to be at least 60 mg/dL or higher. It is the Liver that balances the cholesterol levels and our food intake plays a huge role in determining the production of the same.
Phytosterols are wax-like substances present in plants that aid in proper digestion without too many troubles in the stomach. Whole grains, Fruits, vegetables, and Nuts contain the essential nutrients to alert the body from absorbing extra amounts of cholesterol.
Those who are looking for the best option to reduce LDL are advised to take in Vitamin B3 or Niacin. It is sold out as a supplement for patients at extreme risk of LDL as it lowers triglycerides by 25% and elevates HDL cholesterol which is required for the body.
However, Niacin should be taken in considerable amounts as its high dosage may cause potential side effects in the long run.
Use Of Ginger For HDL
Naturally, Ginger as a raw ingredient is known to increase HDL cholesterol levels. Concerning studies conducted around 2014 almost 5 grams of ginger a day for 3 months is vital to actively bring out the production of good cholesterol.
Omega 3 fatty acids from flaxseeds also prove great results as Dietary flaxseed helped with a 15% reduction in circulating LDL. The high fiber content in flaxseeds can unclog arteries and control blood pressure as well.
The medicinal properties of red yeast rice help to aid the effects of bad cholesterol and the minimum required amount to 1200 milligrams twice a day. However, Red Yeast Rice is debated amongst health experts as Monacolin K may have side effects leading to liver damage or muscle disorders.
Generally, a healthy body requires both Soluble and Insoluble fibers. The complex properties of soluble fibers narrow down the digestion from absorbing essential nutrients, this is why blood sugar spike up is a rare occurrence.
What Is The Role Of Avocados
Breakfasts rich with food substances like Apples, Sprouts, and kidney beans can combat LDL along with a fair exercise regimen. In terms of fruits, Avocados are the prime source of monounsaturated fatty acids favorable to people dealing with bad cholesterol and obesity.
Processed foods and red meat can easily lead to bad cholesterol. Nutritionists highly recommend avocados be included in salads and juices as a substitute for saturated fats found in meat.
Vitamin D is known to increase total cholesterol levels but the national institution did not confirm the claim altogether as it indicates insufficient evidence. Vitamin intake should be done with caution especially considering age, gender, and state of the body.
Pregnancy And Cholesterol!
The cholesterol-lowering drug cannot be prescribed to women going through the phase of pregnancy and breastfeeding. Cholesterol should be well-taken care of even before the stages of pregnancy since high cholesterol may result in low fertility for both men and women.
Aging in men will lead to lower testosterone levels which makes them more at risk of heart disease and higher cholesterol levels. Whereas in females, estrogen may help in the production of good cholesterol until the earliest phase of menopause brings down the LDL levels to certain degrees.
The effects of cholesterol are not just limited to adulthood as its possibilities also exist in childhood and the American Academy of Pediatrics recommends children maintain under 170 mg/dl of total cholesterol level.
The signs and symptoms may not be evident in the early years but they may pose a threat to the child in the long run. Managing cholesterol comes with commitment, effort, and constant awareness about dietary intake.
The small day-to-day healthy lifestyle changes, physical activity, and refraining from junk food are good enough to prevent LDL crises. A regular checkup is mandatory for adults to take precautions necessary regardless of age and phase in life.
Stress, overconsumption of caffeine, and other physiological factors should be considerably controlled along such health-based initiatives.