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 is the leading cause of death in India, and cholesterol is really a major contributing factor. Based on a recently available study, nearly 60% of Indian adults have high cholesterol.This is a serious problem because high cholesterol leads to atherosclerosis or the hardening of the arteries. This could lead to heart attacks, strokes, and other cardiovascular problems.
Fortunately, there are lots of ways to reduce cholesterol naturally.
This is actually the YouTube video that you should think about watching if you'd like detailed guidance on how you can reduce cholesterol naturally :
Cholesterol is really a waxy, fat-like substance that's present in all the cells in your body. Your liver makes nearly all of it, but cholesterol can be present in food from animal sources, such as for instance meat, poultry, fish, and dairy products.
Cholesterol isn't all bad. Actually, it's a significant section of a wholesome cell. Nevertheless when there's an excessive amount of cholesterol in your blood, it may build on the walls of your arteries and form plaque. Plaque is made up of cholesterol, calcium, and other substances present in the blood. As time passes, plaque can harden and narrow your arteries. This problem is called atherosclerosis.
Atherosclerosis can lead to heart problems, heart attack, stroke, and other health problems. That's why it's important to help keep your cholesterol level under control.
There are two main types of cholesterol: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL cholesterol is usually called "bad" cholesterol because it plays a role in plaque buildup in your arteries. HDL cholesterol is usually called "good" cholesterol because it can help remove LDL cholesterol from your arteries.
You could have your cholesterol checked with a blood test. Your doctor will use the results to calculate your LDL cholesterol, HDL cholesterol, and total cholesterol levels. Your doctor will even check your triglyceride level. Triglycerides are another type of fat present in your blood.
Maybe you are able to reduce your cholesterol level by making lifestyle changes, such as for instance eating a wholesome diet and getting more physical activity. Sometimes, your doctor may prescribe medication to simply help reduce your cholesterol level.
There are a number of different cholesterol-lowering medications available, including statins, bile acid sequestrants, niacin, and fibrates.These medications will help lower your LDL cholesterol level. Statins are the most commonly prescribed cholesterol-lowering medications. They work by inhibiting an enzyme in your liver that's needed to create cholesterol.
In addition to lifestyle changes and medication, you can also take natural supplements to simply help reduce your cholesterol level. Some of the finest natural supplements for cholesterol control include fish oil, niacin, fiber, and herbs such as for instance garlic and ginger.
Fish oil is a good supply of omega-3 fatty acids. Omega-3 fatty acids are a kind of unsaturated fat that can lessen LDL cholesterol and triglyceride levels. They are able to 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 for instance meat, poultry, fish, and fortified grains. Niacin will help lower LDL cholesterol and triglyceride levels.
Fiber is a kind of carbohydrate that's present in plant foods, such as for instance fruits, vegetables, legumes, and whole grains. Fiber can lessen LDL cholesterol levels.
There are a number of different herbs and spices that can also help lower cholesterol levels. Garlic, like, is really a well-known cholesterol-lowering agent. It contains a compound called allicin, which has been shown to reduce LDL cholesterol and triglyceride levels.
Ginger is another cholesterol-lowering herb. It's thought to work by inhibiting the absorption of cholesterol in the gut.
Six lifestyle changes you can bring to reduce cholesterol naturally -
The first step to reducing cholesterol is to begin carrying out a cholesterol-lowering diet. This kind of diet is high in fruits, vegetables, whole grains, and beans. It also incorporates lean resources of protein, such as for instance chicken, fish, and tofu. The diet is lower in saturated and trans fats, which can raise cholesterol levels.
2.more physical activity:
Regular physical exercise can lessen LDL cholesterol and raise HDL cholesterol levels. Strive for at least 30 minutes of moderate-intensity aerobic activity most days of the week. Moderate-intensity activities include walking, biking, and swimming.
Smoking is really a major risk factor for heart disease. It may cause LDL cholesterol levels to rise and HDL cholesterol levels to fall. Quitting smoking will help lower your threat of heart disease.
4.moderate alcohol consumption:
Drinking alcohol in moderation will help raise HDL cholesterol levels. But it's very important to limit your alcohol intake. An excessive amount of alcohol can raise LDL cholesterol levels and triglyceride levels. It can also lead to other health conditions, such as for instance liver damage and cancer.
If you're overweight or obese, losing weight will help lower your LDL cholesterol level and improve your cholesterol profile. Aim to lose weight slowly by making lifestyle changes, such as for instance eating a wholesome diet and getting regular exercise.
Chronic stress can lead to high cholesterol levels. Managing your stress will help lower your cholesterol level. There are a number of different stress-reduction techniques you can try, such as for instance yoga, meditation, and deep breathing exercises.
If you're enthusiastic about taking natural supplements to reduce your cholesterol level, speak to your doctor first. He or she will help you select the proper supplements for you personally and ensure they won't communicate with any medications you're taking.
To know more visit our Website: