A fatty, waxy substance produced by the liver and found in certain foods, cholesterol is necessary for building cells, digesting food, making hormones, and contributing to the absorption of vitamin D. But when we eat too much food containing cholesterol, trans fats, and saturated fats, the liver is prompted to make more cholesterol than the body needs. High cholesterol increases your risk of suffering coronary heart disease, stroke, and heart attack. Diabetes, hypertension, and smoking further increases the risk of cardiovascular disease when cholesterol levels are high.

The best ways to reduce the elevated total and bad cholesterol and triglyceride (lipid) are as follows:

Life Style Changes

1. Eat heart-healthy foods

A few changes in diet can reduce cholesterol and improve heart health:

Reduce saturated fats- Saturated fats, found primarily in red meat and full-fat dairy products, raise total cholesterol. Decreasing the consumption of saturated fats can reduce low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol.

Eliminate trans fats- Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” is often used in margarine and store-bought cookies, crackers, and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.

Eat foods rich in omega-3 fatty acids- Omega-3 fatty acids don’t affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flaxseeds.

Increase soluble fiber- Soluble fiber can reduce the absorption of cholesterol into the bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples, and pears. Potatoes and bananas are especially known as good sources of soluble fibers. Consuming potatoes not only maintains the cholesterol level, but the body also gets many health benefits. The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure.

Add whey protein– Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.

Lemon juice– Drinking lemon juice daily reduces the level of LDL, or “bad,” cholesterol in the body. Lemon Juice is one of the best natural cleansers because of its high citric acid content.

2. Exercise and physical activity

 Exercise on most days with moderate physical activity (brisk walking, bike riding, playing), even in short intervals several times a day, improve cholesterol and reduce weight. The activities can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol.

3. Quit smoking

Quitting smoking improves HDL cholesterol levels. The benefits occur quickly. Within 20 minutes of quitting, blood pressure and heart rate recover from the cigarette-induced spike. Within three months of quitting, blood circulation and lung function begin to improve. Within a year of quitting, the risk of heart disease is half that of a smoker.

4. Lose weight

Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans. Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yard work. All these activities improve cholesterol levels.

5. Drink alcohol only in moderation

If you drink alcohol, either stop or do so in moderation. Reducing or quitting alcohol improve cholesterol level. Too much alcohol can lead to serious health problems, including high blood pressure, heart failure, and stroke.

Also Read: 12 Main Causes of High Bad Cholesterol You Should Be Aware Of

Medication-Statins

Statins are generally the first-choice medication option for high cholesterol. They work by slowing down cholesterol production in the liver. Statins do this by blocking the body’s production of an enzyme called HMG-CoA reductase. This is the enzyme liver needs to make cholesterol. Blocking this enzyme causes the liver to make less cholesterol, which makes it easier for the body to remove cholesterol that’s already in our blood. This lowers cholesterol levels. Examples of commonly used statins include atorvastatin, rosuvastatin, and simvastatin.

Sometimes healthy lifestyle changes aren’t enough to lower cholesterol levels. If the doctor recommends medication to help lower cholesterol, one should take it as prescribed while continuing the lifestyle changes. Lifestyle changes can help keep our medication dose low.