How to Lower Cholesterol: Diet, Lifestyle, and Role of Ubiquinol
Estimated Reading Time: 8 minutes
High cholesterol often goes unnoticed, yet it remains a significant threat to global health. You might be amazed to hear that alone in the US, nearly 25 million adults have cholesterol levels above 240 mg/d. It might sound like an easy two-word biological term, but it has a significant health impact. It increases the risk of cardiovascular disorders and failures, including stroke. However, there is good news! Not all cholesterol is bad for health. Additionally, there are ways through which you can manage cholesterol, even at home.
Let's learn what exactly this "bad" cholesterol is and how you can manage its levels at home, unlocking a healthy lifestyle.
Understanding Cholesterol: Types, Functions and Side Effects
Cholesterol is a biosynthesized chemical that is waxy and fat-like. Found in the liver, cholesterol is the principal sterol and plays a crucial role in the human body. It helps digest fatty foods and form cell walls, tissues, and hormones. Additionally, cholesterol also promotes nervous system development in children.
Then, How Can Be Cholesterol “Bad” For Human Health
You might be wondering if there are so many health benefits, what's the need to manage or reduce cholesterol levels? Well, for that, you must understand the concept of LDL and HDL.
Cholesterol is present throughout the body and travels in the body by lipoproteins, LDL, and HDL. Lipoproteins are a group of soluble proteins that transfer fats and other lipids in the body.
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HDL, High-Density Lipoprotein a.k.a. "Good Cholesterol"
Often considered "good" cholesterol, HDL helps remove other forms of cholesterol from the bloodstream and other body parts. It carries excess levels back to the liver, where it breaks down and gets excreted from the body. The higher the level of HDL cholesterol, the lower the heart risks.
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LDL, Low-Density Lipoprotein a.k.a. "Bad Cholesterol"
Due to its size, LDL can accumulate within the walls of the blood vessels. Over time, it may result in plaque buildup, narrowing the blood passageways. It may narrow the blood flow, increasing the blood pressure and risk of cardiovascular disorders like stroke.
Thus, it's the levels and types of cholesterol that decide its health impacts on the human body.
Is It Possible to Manage Cholesterol Levels?
The human liver produces about 1 gram or 1000 mg of cholesterol per day while processing fats, proteins, and other stored nutrients. Additionally, there are external factors, including diet, lifestyle, and sleeping habits, that can be controlled accordingly to control cholesterol levels.
7 Ways To Manage Your Cholesterol Levels
Adapting to a few lifestyle changes, and including healthy foods and supplements in your diet regime can help regulate cholesterol levels.
It All Starts With Acknowledging Your Cholesterol Levels
Every mission starts with setting a target. Thus, it is important to acknowledge your cholesterol levels. Even high levels of LDL cholesterol often go unnoticed without showing any significant symptoms. A healthy adult should get their cholesterol level regularly checked based on their medical history.
In general, healthy cholesterol levels (according to WHO) are considered when:
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Total cholesterol levels are less than 200 mg/dL or about 150 mg/dL.
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LDL ("bad") cholesterol levels are less than 100 mg/dL.
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HDL ("good") cholesterol levels are at least 40 mg/dL for men and 50 mg/dL for women.
However, you must consider that these numbers vary based on your health history and are usually interpreted relative to other blood test results. You can always ask for a tailored recommendation or review from your doctor or healthcare professional.
Feed Your Heart, Not Just Your Belly
Another way to govern your cholesterol levels is by being mindful of what you are putting in your body. Most of us plan our meals, prioritizing our appetites or taste buds. While this is important, it is equally crucial to consider your heart health and needs. Here are some suggestions on making heart healthy choices.
Replace Your Saturated/Trans Fats With Monounsaturated
Most baked, processed, and fried foods contain trans fats that interfere with the body's normal cholesterol metabolism, causing the liver to produce more LDL. It also potentially slows down the breakdown of existing LDL, resulting in its higher concentration.
AHA recommends replacing your trans/saturated fat intake with monounsaturated fats, such as olive oil and sunflower oil. It regulates the LDL levels in the body and also supplements the body with essential nutrition and the antioxidant vitamin E.
Add Soluble Fiber and Whole Grain To Your Meals
Next, add soluble fiber to your meals. FDA recommends having about 6 grams of soluble fiber per day. It binds with the low-density cholesterol in the intestine, helping it to get removed from the body. A constant intake of fiber can lower LDL-cholesterol by 5 to 11 points and even more.
However, you must also increase your water intake when consuming soluble fiber to maintain its effectiveness. Here are the best sources of soluble fiber:
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Beans and lentils
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Barley and Oat cereals
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Flaxseeds
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Fruits, including bananas, avocados, apples, grapefruit, kiwis, oranges, etc.
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Vegetables, including peas, Brussels sprouts, broccoli, sweet potatoes, etc.
Even Spicy Food Can Do Some Magic
Planning your meal to prioritize your heart health doesn't mean that you need to compromise with the taste or spices. Spices like cinnamon, garlic, black pepper, ginger, and coriander can potentially improve cholesterol health.
According to studies, eating a 1/2-1 clove of garlic every day can help lower cholesterol by up to 9-10%. Adding spices not only brings flavor to your food but also reduces your appetite. Thus, it turns easier and tastier for you to shed those extra pounds (another factor responsible for high cholesterol levels).
Snack Smarter for a Healthier Heart
If you feel cravings in between your meals, opt for healthy munching options like nuts and fruits. Nuts (almost of every kind) are rich in sterols and prevent the body from absorbing cholesterol. However, remember that nuts are high in calories; thus, maintain healthy limits.
Even on hard-to-resist days, try cutting down on unhealthy options like burgers, fries, and pizza. Instead, you can add foods with healthy alternatives like avocado and salmon.
Exercise- A Win-Win for Cardiovascular Health
The American Heart Association (AHA) recommends 150 minutes of moderate aerobic exercise every week to help regulate cholesterol and improve overall cardiovascular health.
You can consider including moderate to high-intensity exercise or sports activity like swimming in your weekly regime. Exercise stimulates the body to move LDL to the liver, where it breaks down and is finally removed from the body. Further, high-intensity or vigorous aerobic exercise has a stronger impact on overall cholesterol levels, including triglycerides.
Maintain Your Ideal Body Mass Index
The modern-day generation is revolutionizing body positivity. That's beautiful, but only when understood in real terms. According to studies, higher body weight is generally associated with high levels of LDL and low HDL levels.
Thus, shedding off those unnecessary pounds and attaining your ideal body mass index can help you balance your cholesterol levels. You can consider a wellness expert or certified dietician to curate a working diet plan customized to your health goals.
Embrace A "Nicotine-Free" Lifestyle
Acrolein, a chemical in cigarette smoke, interferes with HDL's ability to function and impair the reverse cholesterol transport pathway. Not only that, smoking is also linked to serious cardiovascular threats and cancer. Quitting smoking helps you to improve your heart health by facilitating better blood circulation and reducing attack risks.
Additionally, some studies support alcohol in moderation to build high-density cholesterol. But that doesn't mean that someone who doesn't drink should start consuming it. Further, the studies lack strong evidence to claim anything relevant.
Don't Freak Out! Stress Can Trigger It
If you are stressing about your heart health, you need to know that it won't help you anyway. Instead, stress can take cholesterol levels to a new height.
Rather, you can read your favorite book, gossip with your best friend, meditate, or even register for laughter therapy. Laughter can potentially improve cholesterol levels by increasing the level of HDL cholesterol in the blood.
Consult Your Doctors For Recommendations
While there are ways that may help you to manage your cholesterol levels naturally, everyone is different and extra support may be needed. You can ask your doctor about relevant nutritional supplements. Chemical compounds, like ubiquinol, can boost your body's metabolism and lower low-density lipoprotein cholesterol levels.
Ubiquinol is the reduced form of CoQ10 or coenzyme Q10 that exhibits antioxidant properties. Unlike ubiquinone, it is already in its active form, making it easier for the body to absorb. It may help replenish CoQ10 levels, prevent LDL cholesterol oxidation, and support heart health. However, you must consult a medical professional for an informed decision.
Way Forward
Healthy cholesterol levels can help you mitigate cardiovascular risks and embrace a better life. The best part is that by adding a few habits and considering medical consultation, you can regulate your cholesterol levels. To further support metabolism, you can add relevant supplementation to your diet after medical consideration. Lastly, remember that changes don't happen overnight, and the key lies in dedication and consistency.
Disclaimer: These statements have not been assessed by the FDA. The information contained within this page is for educational purposes only. It is not intended to replace the advice or attention of health care professionals. Additionally, large-scale human studies are required to confirm the exact mechanisms and results.
Key Takeaways:
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Not All Cholesterol Is Bad: HDL can be your heart's ally!
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Incorporating heart-healthy foods and 150 minutes of weekly exercise into your regime can make a huge difference.
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Stress can increase cholesterol levels. Incorporate stress-relieving activities like meditation, laughter therapy, or spending time with loved ones.
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Get regular cholesterol checks, especially if you’re over 40 or have a family history of heart issues.
References Used
https://www.cdc.gov/cholesterol/data-research/facts-stats/index.html
https://www.webmd.com/cholesterol-management/features/11-tips-to-cut-your-cholesterol-fast
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0123138
https://pmc.ncbi.nlm.nih.gov/articles/PMC6380115/
https://www.ahajournals.org/doi/10.1161/JAHA.123.029512
https://www.cdc.gov/cholesterol/testing/index.html
https://www.ahajournals.org/doi/10.1161/01.cir.102.18.2284
https://pubmed.ncbi.nlm.nih.gov/8527230/
https://www.lipid.org/sites/default/files/adding_soluble_fiber_final_0.pdf
https://pubmed.ncbi.nlm.nih.gov/37447172/
https://pubmed.ncbi.nlm.nih.gov/31668616/
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats
