How to keep cholesterol level normal

healthy diet to balance cholesterol level

A normal level of cholesterol is mandatory for a healthy life. A higher level of cholesterol increases the chances of stroke and heart attack. The higher the level of HDL the better it would be because HDL is good cholesterol and play a vital role to prevent blockage of arteries. But an increase in LDL (also called bad cholesterol) can badly affect your health. 

Cholesterol level -chart

name	Normal range	Border line	High level
cholesterol	< 200	200-239	240 and above
HDL	50	35 normal risk	<30 high risk
LDL	130	160	>160

Causes that keep cholesterol levels high 

Several causes play a crucial role in the increase of cholesterol levels. Some of these causes are related to food, and others are due to lifestyle choices. To keep cholesterol levels balanced, one must avoid these foods:

avoid saturated fats 

Saturated fats

Saturated fats are called solid fats because they are solid at room temperature. Saturated fats are found in animal foods. According to the American health association, one must not use more than 120 calories per day. Saturated fats play a mega role in the blockage of arteries. Therefore, it is said that the use of saturated fats be minimized so that the cholesterols level is lower down. Foods high in saturated fats are:

• Meat

• Beef

• Butter

• Ghee

• Cheese

• Cream

• Palm oil

• Coconuts oil

Unsaturated fats can help to reduce the level of risk. Replace saturated fats with unsaturated or mono-saturated fats like:

• Vegetables

• Fruits

• Nuts

• Seeds

• Fish (omega 3)

 
Several other causes increase the level of cholesterol. Therefore, care must be taken so that the level of cholesterol can be kept normal. These include:
 

• Excessive use of alcohol

• Family history/genetic issue

• Stress

• Sedentary life

• Smoking

Natural solution

Although a high level of cholesterol with medicines, there are some natural ways to keep cholesterol levels normal. Changing lifestyle and preventing some habits can keep cholesterol balanced. Here are some suggestions:

Fruits 

Fruits contain complete nutritional value and are rich in soluble and insoluble fiber. They help not only to keep cholesterol levels balanced but also help to digest and manage blood sugar levels. Some fruits are ant-inflammatory and possess ant-oxidant properties. Fruits are rich sources of all types of vitamins and provide a high nutritional value. Maximize the use of fruits so that cholesterol level is kept balanced. Where to start, here is a list:

• Avocado

• Apple

• Peas

• Strawberries

• Broccoli

• Grapes

• Orange

• guava

Vegetables

healthy diet

Vegetables are a high source of vitamins, minerals, and fibers. They prevent heart disease and help to lower cholesterol levels. Vegetables should be part of your meal so that high cholesterol can be kept balanced. Here are the names of some vegetables to include in your diet.

• Green leaves

• Garlic

• Ginger

• Cauliflower

• Beans

• Sweet potato

• Broccoli

Nuts 

Nuts contain healthy mono-saturated fats. They also contain protein, fiber, and vitamins. Including nuts in daily food can improve cholesterol levels but not in excessive amounts.

• Cashews

• Almond

• Peanuts

• Walnut

Exercise

exercise to improve cholesterol level

Exercise is one of the best ways to lower the higher cholesterol level. Regular exercise can improve cholesterol and help to keep it balanced. Healthy physical activities like running, walking, and resistance exercise can manage your cholesterol level. At least 150 minutes of reasonable exercise per week can decrease bad cholesterol (LDL).

regular exercise can help in several ways:

• Help a person to decrease obesity

• improves mental health

• builds muscle and bone strength

• improve energy levels and reduce exhaustion

Avoid stress 

high cholesterol increases stress

Stress can cause high blood cholesterol and other heart diseases. It increases bad cholesterol levels that may result in clogging of arteries. Stress is a response to a challenging event Stress is the body’s normal resistance against a threat. When individuals face danger, they have a relatively positive reaction. The body triggers resources that assist individuals to either stay and oppose the challenge or get to protection as soon as possible. Stress brings changes in normal body functions.

• increase blood pressure

• increase bad cholesterol

• decrease good cholesterol
• 
  
• vigilance

• increase level of breathing 

• slows down digestive system function

• decrease immune system response

Manage your stress level with Calmness, proper meditation, and exercise so that cholesterol level is kept normal.