It is not news that high cholesterol has serious and adverse effects on people and can also turn fatal if left untreated. Certain lifestyle choices of food and lack of exercise can cause high levels of cholesterol in the body, but some foods and lifestyle changes can be brought about to reduce the effects of a high-cholesterol diet. Here are some ways to counter those effects:
1. Eat the right food
The best way to fight the effects of a high-cholesterol diet is to change the diet itself as eating the right food can cause major changes in the body. Increase the intake of food rich in soluble fiber, antioxidants, omega-3 fatty acids, and saturated fats. Also, reduce the consumption of food high in trans fats, saturated fats, and added sugars. Pulses are an amazing example of the right food to be eaten. They contain fiber, protein, and essential minerals needed to keep the body healthy.
Nuts help reduce cholesterol levels, and fatty fish like salmon and mackerel increase the good cholesterol or High-Density Lipoprotein (HDL) levels in the body. Oats is an amazing example of a food rich in soluble fiber. Incorporating these foods into your diet will help cope with a high-cholesterol diet and its effects.
2. Exercise daily
After food, the next important aspect of fighting high cholesterol is to exercise daily. Even though outrunning a bad diet is impossible, exercising can help the cause. Exercising daily, either in the form of running, brisk walking, or playing a sport can help reduce cholesterol levels. Exercise also helps reduce the risk of various other illnesses and keeps weight in check.
3. Consume appropriate supplements
Certain supplements like Niacin, L-carnitine, and Psyllium husk help lower cholesterol levels. Niacin is known to reduce LDL cholesterol levels, while Psyllium husk is rich in soluble fiber. L-carnitine, on the other hand, helps reduce LDL cholesterol levels and oxidation for diabetics. Always consume supplements only after consulting a doctor to avoid complications and unwanted side-effects.
4. Lipid-lowering therapy
In certain situations, medical treatment is the only possible route to reducing cholesterol levels in the body. Although effective, it comes with its own risks and should only be done after consultation with a doctor. Usually, lipid-lowering therapy is advised for patients who have a very high risk of a heart attack.
5. Reduce alcohol consumption and quit smoking
Smoking is known to reduce HDL or good cholesterol levels and increase the risk of getting heart disease. Quitting smoking can reduce the risk of a heart attack by almost 50%. Although alcohol is known to increase HDL, it is only when the consumption is moderate, failing which it can cause other adverse effects.
A high-cholesterol diet can easily be fixed with a bit of effort, time, and perseverance. It isn’t worth giving up on reducing cholesterol levels or looking past it since the long-term negative effects it can have on the body are fatal.