Cholesterol – what it actually is and how can it be reduced

If you’re not sure as to what is cholesterol, it is a waxy, fat-like substance found in all cells of the body. Our body has a way of manufacturing the cholesterol it needs to make hormones, vitamin D, and substances that aid digestion. There are two main forms of cholesterol, LDL (low density lipoprotein) and HDL (high density lipoprotein). HDL lends protection to our body, as it carries cholesterol from other parts of the body back to the liver. It is sometimes called “good” cholesterol. LDL, on the other hand, is often referred to as “bad” cholesterol, as a high level of LDL leads to a buildup of cholesterol in our arteries, which in turn, has serious ill-effects on our health. Cholesterol has also been found to have a direct association with other problems like high blood pressure levels, excessive fat around the waistline and of course, diabetes. High cholesterol levels in the body are often said to be the consequence of limited physical activity, unhealthy dietary habits and habits like smoking. Thus in today’s times, when it is a major ailment at a global scale, it is very crucial to be well-informed as to how to reduce cholesterol. 

According to nutritionists, the following can do a great deal in reducing your cholesterol levels :

1. The fruit and vegetable intake in your diet should be increased. They are rich in nutrients, low in saturated fats and are cholesterol-free. they also have a high quantity of fibre, which lowers cholesterol. 
2. The intake of unhealthy fats is to be reduced. Processed and fast foods have a lot of trans fat, which raise blood cholesterol levels to a perilous extent. Instead, opt for low-fat dairy products, healthy oils such as olive oil, and flaxseed oil in place of butter. Trim fat from meat and skin from poultry. 
3. Cooking with olive oil can also significantly contribute to lowering one’s cholesterol. It is a source of healthy monosaturated fats. Being more resistant to hydrogenation and the formation of trans fats, it helps bring down the total cholesterol levels. 
4. Studies have revealed that garlic can lower the levels of “bad” HDL cholesterol and raise the “good” HDL cholesterol. 
5. Legumes are a great way to reduce cholesterol. Chickpeas, lentils, beans, and peas are good for people who suffer from high cholesterol levels. Low in fat and rich in nutrients such as vitamins B, iron, and unsaturated fats, legumes are also a rich source of soluble fibre, which goes a long way in lowering cholesterol. 

These healthy foods will prove to be an immense help if you thought changing your cholesterol level was an insurmountable task!