10 Ways To Control Cholesterol Without Medication

There’s no need to be afraid of cholesterol. It is a waxy, fatlike substance naturally present in the body. It is present in cell walls just about everywhere in the body—the brain, nerves, muscles, skin and so on.

Why is cholesterol needed? It is used to produce hormones, vitamin D and bile acids that help in digesting fat. The body needs only a small amount of cholesterol in the blood. Excess cholesterol gets deposited in arteries, including the coronary arteries of the heart, the carotid arteries of the brain and arteries of the legs. Cholesterol deposits gradually decrease the space in the arteries. This leads to reduction in blood supply.

Why do people have high cholesterol?

1. Genes have an enormous influence on how the body deals with LDL, the bad cholesterol. Familial hypercholesterolemia is an inherited kind of high cholesterol that is known to lead to heart disease.

2. Excess weight is one important reason for the increase in LDL cholesterol. Losing weight is a necessary step to dealing with high cholesterol.

3. Lack of physical exercise increases the concentration of triglycerides and cholesterol in the blood.

4. Gender is an important determining factor in cholesterol. Before menopause, women tend to have lower cholesterol than men of the same age. After the age of 50, women often have higher cholesterol than men of the same age.

5. Even moderate use of alcohol shows marginal increase of LDL cholesterol. Drinking in excess causes damage to the liver and heart muscles and tends to cause high blood pressure. Alcoholic drinks are harmful for people with heart disease.

6. Stress is a known catalyst of cholesterol over a long period of time. Stress can change your habits. It can induce you to eat fast food and oily food. The saturated fat present in such foods increases the level of cholesterol.

What are the symptoms?

Cholesterol by itself does not have any symptoms. Many people realize that their cholesterol level is too high only after catastrophic events like a stroke or a heart attack. These events happen after long deposition of plaque in the blood vessels. Plaque lowers the space in the arteries, which means less blood reaches vital organs. The slow depositing of plaque places enormous stress on the circulatory system.

A blood test is the simplest known way of finding out the cholesterol level in your body. If you have blood cholesterol above 240mg/dL, then you have high cholesterol. If you have a family history of high cholesterol or if you smoke regularly, then your doctor may suggest more tests to get an accurate picture of the cholesterol in your body. You must be alert to the danger of high cholesterol if you are overweight or have high blood pressure.

How to control your cholesterol

1. Stay away from trans fat. They boost the presence of bad cholesterol in your body. They are found in fried and baked food like cakes, pizza and cookies. When you go shopping, read the labels carefully to see if there is any mention of trans fat or “partially hydrogenated oil”. Stay away from such items.

2. You have to lose weight if you want to lower the cholesterol level. If you are overweight, a reduction of just 5kg can help you a lot. Try to shed at least 500gm every week. This way, you will have a fixed goal to work towards.

3. Exercise at least two and a half hours every week. It helps to decrease the concentration of bad cholesterol in your blood. If you are not used to exercising, then start with short 10 minute sessions. Try to find a partner so that you don’t have to exercise alone.

4. Foods rich in soluble fiber (like oatmeal, apples and beans) reduce the body’s tendency to absorb cholesterol. Eating lots of fiber makes you feel full. You are less likely to feel the need to eat fast food. Don’t eat too much fiber at one time as it can cause stomach cramps and bloating.

5. Fish like salmon are rich in omega-3 fats. These fats help to reduce the concentration of cholesterol in your blood.

6. Use olive oil instead of butter. Olive oil is rich in good cholesterol.

7. Nuts are rich in sterols which stop the body from absorbing cholesterol. Since nuts are rich in calories, try not to eat more than a handful.

8. When you get stressed, the level of cholesterol also increases. Try to find out the sources of stress in your life. Then try to eliminate or diminish the sources. You should try to relax after working by reading a good book, listening to calming music or by doing yoga.

9. Use spices like garlic, ginger, black pepper and coriander in your food. Such spices help to lower the amount of cholesterol in your blood.

10. Laughter is no doubt the best medicine. Try to watch funny movies or check out funny cat videos online. Read jokes and humourous stories and share them with your friends and family.

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