Cholesterol is a waxy substance found in the blood. Although insoluble in water, it is essential for building healthy cells and maintaining normal physiological functions. Most of the cholesterol in the human body is synthesized by the liver, while about 20% comes from the daily diet, such as cod liver, fish roe, eggs, butter, high-fat ice cream, dairy products, fried foods, and refined desserts. If you want to know your cholesterol levels, it is recommended to have a blood test annually; regular checkups are an important step in maintaining good health.
Cholesterol can be divided into two main types: "good cholesterol" and "bad cholesterol".
Good cholesterol: High-density lipoprotein cholesterol ( HDL-C ) has a protective effect on the cardiovascular system and helps transport excess cholesterol back to the liver for metabolism.
Bad cholesterol: Low-density lipoprotein cholesterol ( LDL-C ) can easily penetrate the blood vessel wall and enter the inner layer of the artery, leading to narrowing of the arteries and increasing the risk of coronary heart disease, heart disease, and stroke.
If your cholesterol levels are too high, you can consider the following natural methods to improve them:
1 ) Healthy Eating
Increase fiber intake: Eating more whole grains, legumes, vegetables, and fruits helps lower bad cholesterol.
Eat more fish: Consuming fish rich in Omega-3 fatty acids, such as salmon and mackerel, can reduce the risk of cardiovascular disease.
Choosing unsaturated fats, such as olive oil, nuts, and avocados, and reducing saturated fat intake can help boost good cholesterol.
2 ) Increase exercise
Engaging in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling, can help with weight loss and promote healthy lipid metabolism. Moderate exercise can also increase levels of good cholesterol ( HDL ), further protecting the heart.
3 ) Quit smoking
Smoking lowers good cholesterol in the blood, damages blood vessel health, and increases the risk of heart disease. For people with high blood pressure, high cholesterol, or diabetes, quitting smoking can significantly increase good cholesterol and improve heart health.
4 ) Reduce alcohol consumption
Even small amounts of alcohol can raise triglyceride levels. It is recommended that adult women and men limit their alcohol intake to no more than one drink per day. Excessive drinking is harmful to health; moderation is key.
5 ) Stress Reduction
When under prolonged stress, the body releases stress hormones such as adrenaline and cortisol, which stimulate the production of bad cholesterol. Managing stress through meditation, yoga, or other relaxation techniques can help stabilize cholesterol levels and reduce the risk of cardiovascular disease.
Through these natural methods, you can effectively manage your cholesterol levels, thereby maintaining heart health and protecting yourself from disease threats.
