Manage High Cholesterol in a Natural Way
High cholesterol remains a significant risk factor for heart disease. Cholesterol itself appears as a waxy substance similar to far primarily produced by the liver. Nonetheless, we still create a significant amount of cholesterol through the foods and drinks we ingest.
Excess cholesterol in the blood begins to compound on artery walls. This can lead to the hardening of the arteries; a condition called atherosclerosis. Hardened and narrowed arteries substantially slow, even blocking oxygen flow and can manifest in patients as chest pain. When this happens, the result is damage to the heart muscle that inevitably leads to a heart attack.
High cholesterol doesn’t result in any immediate symptoms. However, it may increase the risks for the aforementioned cardiac issues, as well as stroke. Although doctors can prescribe medication to manage high cholesterol, these administrations often cause side effects like headaches, nausea, and muscle cramps.
For this reason, our team from Evolv Wellness is breaking down some information on holistic wats to manage high cholesterol. Read on to learn more about some of our favorite applications.
Avoid Trans Fats
Unsaturated fatty acids, or trans fats, remain comprised of unsaturated vegetable fats after going through an industrial process called hydrogenation. This procedure makes the foods solid at room temperature. The modern food manufacturing process relies on these trans fats because it lessens costs while extending lifespan regarding food.
Unfortunately, trans fats may raise blood levels of low-density lipoprotein (LDL) which accumulates within the arteries, increasing heart disease and stroke risks. It may additionally decrease high-density lipoproteins (HDLs), or “good” cholesterol.
Increase Physical Activity
Exercising helps individuals improve their cholesterol. Moderate physical activity helps raise HDLs. Not only does this help manage high cholesterol by losing weight, but it also stimulates circulation and nutrient dispersal within the body as well.
Even a few extra pounds can contribute to high cholesterol. Small changes add up. This includes drinking tap water instead of sugary drinks or choosing popcorn and pretzels instead of potato chips.
Cease Tobacco Use
For individuals that smoke, they may suffer from low levels of HDLs. The good news is that quitting tobacco use imparts several benefits that become apparent immediately.
Within 20 minutes of stopping tobacco use, blood pressure, and heart rate recover from tobacco-induced spikes. After three months, blood circulation and lung function start to improve. Finally, after a year or remaining smoke-free, the body recovers to a level where it cuts the risk of heart disease in half.
Emotional stress can signal the body to release fat into the bloodstream. As a result, the body will experience increased cholesterol levels. We can counter this stress by practicing breathing exercises daily, yoga, and meditation.
Drink Alcohol in Moderation
Individuals that moderately drink alcohol display higher HDL cholesterol levels than heavy drinkers. However, the benefits do not appear strong enough to recommend alcohol for those that don’t drink already.
When we drink alcohol, we should do so in moderation. This equates to one drink a day for women at any age and men older than 65. For men younger than 65, up to two drinks per day remains acceptable.
Help to Manage High Cholesterol and Stress from the Evolv Wellness
In many instances, stress reduction and healthy lifestyle adaptations remain the best ways to manage high cholesterol. With the right dietary and lifestyle changes, you can bring down your cholesterol safely and effectively.