How to maintain healthy Cholesterol

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Your Health Basket
May 29, 2024
3 minute read

Cholesterol is often thought to be bad when it comes to our heart health. While high levels of LDL cholesterol can increase risk of heart disease, cholesterol also plays an important role in the body, including providing cell membrane structure, making Vitamin D, hormone production and bile.

Cholesterol is produced by the liver and obtained from dietary sources such as healthy fats. These can include avocado, nuts, seeds, olives and fatty fish. There are two main types of cholesterol: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL cholesterol is often referred to as the “bad cholesterol”, which can build up in the arterial walls leading to plaque formation. HDL is often referred to as the “good cholesterol” which helps to remove LDL cholesterol from the blood stream, therefore reducing our risk of heart disease.

High cholesterol can be due to a diet high in trans or saturated fats, a sedentary lifestyle or for some may be due to genetic susceptibility. However, this does not mean we can not manage healthy cholesterol levels.

Tips for maintaining healthy cholesterol levels

Eat a heart-healthy diet: Focus on consuming a balanced diet rich in fruits, vegetables, whole grains, proteins and healthy fats. High fibre has shown to reduce LDL cholesterol levels and increase HDL cholesterol levels. Limit saturated fats and trans fats which are known to increase LDL levels.
Up your intake of fibre: Fibre is great for overall gut health which can have a positive effect on our overall health. In particular fibre is good for raising HDL cholesterol. Foods such as oats, chia and flax seeds are great ways to increase your fibre intake.
Exercise: Engage in regular physical activity such as walking, jogging, swimming or cycling to help lower LDL levels and increase HDL. Aim for 30 mins a day, where possible. Take part in activities that you enjoy and are more likely to stick to it.
Maintain a healthy weight: Being overweight or obese can increase LDL cholesterol elves and therefore increase the risk of heart disease. Achieving and maintain healthy weight through diet and exercise can help improve cholesterol levels and overall heart health.
Limit or avoid alcohol consumption: Excessive intake of alcohol can raise triglycerides and increase heart disease risk. If you choose to drink alcohol, drink in moderation.

Nutrients for good cholesterol

Vitamin D

Vitamin D is often mentioned when talking about bone health. However, it also plays an important role in cholesterol levels. Studies have shown that vitamin D deficiency is associated with poor lipid levels. Ensuring your vitamin D levels are optimal will have a positive effect on cholesterol and reduce risk of heart disease.

B complex

Various B vitamins, including Folate, niacin and B6, have been studied for their beneficial effects on managing cholesterol levels. Niacin in particular has been found to help increase HDL cholesterol levels whilst lowering levels of LDL cholesterol. Folate and B6 may help to lower homocysteine levels which may contribute to heart disease.

Vitamin C

While primarily known for its immune boosting benefits, it may also help to lower LDL cholesterol levels and reduce risk of heart disease. Vitamin C acts as an antioxidant protecting LDL cholesterol form oxidations which could lead to atherosclerosis. Include vitamin C rich foods where possible such as oranges, citrus fruits, berries, tomatoes and bell peppers

Red Yest Rice

This traditional Chinese medicine, fermented rice, contains compounds called monacolins, which are chemically identical to a statin drug used for lowering cholesterol. However not all products will contain the same number of monacolins. Red yeast rice has been studied for its cholesterol-lowering benefits particularly in individuals who have mild to moderate hypercholesteremia.

Pycnogenol

This natural extract is rich in antioxidants which have been shown to have various health benefits including cardiovascular support. Studies suggest that it may help lower LDL levels, improve healthy blood flow and blood vessel function.

Maintaining good cholesterol is essential for reducing tour risk of cardiovascular disease. Focus on foods which help to improve HDL cholesterol while reducing our LDL cholesterol levels, exercise and maintaining a healthy weight. Consider taking supplements to give your cardiovascular health a boost and maintain good cholesterol levels.