Cardiovascular diseases remain as a major cause of death worldwide. Elevated cholesterol level is one of the major factors that leads to developing cardiovascular diseases. There are mainly two types of cholesterol, high-density lipoprotein (HDL) which are the good cholesterol and low-density lipoprotein (LDL) which are the bad cholesterol. LDL is associated with atherosclerosis, which is the build up of the inner walls of arteries. This will cause the narrowing and hardening of our blood vessels overtime and could result in cardiovascular diseases such as stroke and heart attacks.
Daily habits and lifestyle changes can help manage cholesterol levels; thus, the use of medication may not be needed if these are sufficient to help lower cholesterol levels to the normal range. Here are some areas to explore to manage cholesterol levels naturally,
Increase soluble fiber intake
Soluble fiber has been shown to reduce LDL cholesterol levels by transporting bile acid which are rich in cholesterol, out of our body. Some foods that are rich in soluble fiber includes oats, barley, wholegrains, fruits and vegetables.
Include omega-3 fatty acids
Omega-3 fatty acids can help reduce LDL cholesterol and triglycerides. Some good sources include fatty fishes such as salmon and sardine. Seeds such as chia seeds and flax seeds are also rich in omega-3 fatty acids.
Reducing saturated fat intake
Food rich in saturated fats are associated with increase in LDL cholesterol levels, such as dairy and animal fats, fried and processed foods. Replace them with healthier fat such as unsaturated fats. Examples of healthier fats include olive oil, avocadoes and almond nuts.
Increase physical activity
Aim to be more physically active throughout the day. The Health Promotion Board (HPB) recommends 150 – 300 minutes of moderate-intensity aerobic exercise and at least 2 days of muscle-strengthening activities per week, can help lower blood pressure, LDL cholesterol and manage a healthier bodyweight. Aerobic activities include jogging, cycling and swimming.
Quit smoking
Smoking is also associated with an increased risk of heart diseases and could also cause high cholesterol levels. While it is not easy to quit smoking immediately, it will be good to reach out to social support groups or seek medical professionals who may prescribe medication to help manage it.
Managing our cholesterol levels is important for good heart health. Making lifestyle modifications such as increasing physical activity levels and a healthier diet which includes soluble fibers and reduction in saturated fat intake can help manage your blood cholesterol levels and improve your overall health.
References:
Janse Van Rensburg WJ. Lifestyle Change Alone Sufficient to Lower Cholesterol in Male Patient With Moderately Elevated Cholesterol: A Case Report. Am J Lifestyle Med. 2018 Oct 19;13(2):148-155. doi: 10.1177/1559827618806841. PMID: 30800020; PMCID: PMC6378490.
HealthXchange Singapore: LDL (Bad Cholesterol): How to lower and why
Singapore Heart Foundation (SHF): 6 Tips to Reduce Cholesterol
