Within American, over 100 million people have blood cholesterol that is above 200 mg/Dl, which is what is considered to be a healthy cholesterol. 100 million Americans is roughly 1 in 3 people. Additionally, there are over 30 million Americans that have high cholesterol, above 240 mg/Dl, which puts them at an increased risk of developing heart disease. The most common adverse health impact that is associated with high cholesterol is atherosclerosis. Atherosclerosis occurs when cholesterol and other substances build up within the walls of your arteries and reduce the blood flow throughout your body. Atherosclerosis can cause different adverse health impacts within the body. It can cause chest pain, due to the pressure within the arteries.
Another potential impact is that a heart attack can occur if the clot forms within the walls of the arteries. Heart attacks happen more frequently due to the build-up of within the walls of the arteries. Last, a stroke can occur due to atherosclerosis. A stroke occurs when blood flowing to the brain becomes blocked. Overall, high cholesterol can induce adverse health impacts, and many Americans have high cholesterol levels. There are a number of different ways that a person can lower high cholesterol. Six different ways to lower your cholesterol include exercising, taking niacin, statins, low-fat diets, fish oil, and omega-3 fatty acids.
1. Exercise
One of the best ways to reduce and to prevent high cholesterol is exercising each day. There are actually two different types of cholesterol. Low-density lipoprotein is known as bad cholesterol and is what causes the build-up within the walls of your arteries. The other type of cholesterol is high-density lipoprotein which is good cholesterol because it actually takes extra cholesterol and brings it back to your liver, preventing the build-up within your arteries. When a person has high cholesterol, it is because they have too much low-density lipoprotein and not enough high-density lipoprotein. In other words, it occurs when a person has too much “bad” cholesterol and not enough “good” cholesterol.
Exercising has actually been found to not only reduce the amount of “bad” cholesterol within your body, but it also is responsible for increasing the amount of “good” cholesterol within your body. According to over 13 different studies, 30 minutes of exercise at least 5 days a week can cause significant improvements in cholesterol levels. The best type of exercise to do is any type of aerobic exercise. The greatest improvements in cholesterol levels were observed when the heart rate level was raised to 75-85% of the maximum heart rate. Undergoing consistent exercise will also promote weight loss. Weight loss has been associated with improving cholesterol levels as well.
[nextpage title=“Next” ]2. Niacin
Niacin is a drug that is able to able to significantly lower levels of “bad” cholesterol. It is also capable of increasing your levels of good cholesterol. Additionally, Niacin is able to lower level of triglycerides, which are fats that can cause adverse health impacts when they build up too much. Niacin is actually a type B vitamin. Even though it is a vitamin, it should only be taken under the suggestion of a physician. Niacin taken in high levels can increase the chance of liver problems and it is can raise blood sugar levels. For most an increase in blood sugar won’t negatively impact them, but people with type 2 diabetes could be adversely impacted by a quick change in blood sugar levels.
[nextpage title=“Next” ]3. Statins
Statins are another type of pharmaceutical drug, which has been known to drastically reduce levels of “bad” cholesterol. In some cases, statins have been able to lower cholesterol by over 50% of previously recorded levels. There are many different types of statins, some of which are popular and name brand. One of the major deterrents that prevent people from using statins is the cost of them. They can be quite expensive. If expense is an issue, there are a few different types of statins that are generic and can be tried as an alternative. Consuming statins can also have side effects and you should consult your doctor before taking them.
[nextpage title=“Next” ]4. Low Fat Diet
Countries that have foods with lower amount of fats have been found to have lower levels of heart attack and strokes. Choosing a low fat diet will not only help you to decrease your high cholesterol, and to just have a healthier body overall. It has been estimated that a consistent low-fat diet can reduce cholesterol levels by 20%. Fast food is one of the most common sources of foods with high amounts of fat. If you eat fast food often, begin to eat in more. You can also remove different foods from your diet that are high in fat and replace them with low fat, protein-dense foods such as chicken.
[nextpage title=“Next” ]5. Fish Oil
Taking fish oil is a simple way to try and reduce cholesterol levels. Fish oil pills contain high levels of omega-3 fatty acids, which can be beneficial for reducing levels of high cholesterol. In a case study, it was found that adults who took 6 grams of fish oil daily had increased levels of “good” cholesterol. Other studies have found that consistently consuming fish oils or omega-3 fatty acids can reduce the risk of heart disease as well as increase a person’s life expectancy slightly. Fish oil can be bought over the counter and comes in different size bottles and pills.
[nextpage title=“Next” ]6. Omega 3
As previously mentioned, taking fish oil pills can be a way to try and reduce cholesterol because of the omega-3 fatty acids that they contain. If you are unable to take fish oil pills or dislike the aftertaste of them, there are other ways to consume high levels of omega-3 fatty acids in order to reduce high cholesterol levels. Some foods that are quite high in omega-3 fatty acids are salmon as well as many other types of fish, flaxseeds, walnuts, soybeans, eggs, meats from grass-fed animals, spinach, and brussels sprouts. There are also many other different foods which aren’t quite as high in omega-3 fatty acids, but still provide some.
