How To Reduce Cholesterol in 30 Days: Complete Guide 2024
When it comes to the healthy lifestyle-related aspect of our lives, we still seem to be struggling with living active, healthy, and purposeful lives every day.
Almost every other person around us seems to be struggling with obesity. It is one of the most common and debilitating conditions that exist in today’s world.
Obesity also has a higher mortality and morbidity rate because of the various diseases that it could give rise to when it gets uncontrolled.
Therefore, your topmost priority should be to lower your cholesterol levels and make sure that you are getting only the best of all nutrients that are needed to make you feel and live healthy for a long, long time.
How to reduce cholesterol in 30 days? Let us see how we can work to adopt a healthy lifestyle change and lower cholesterol easily within a month.
After all, who would want to give up on such a bright chance to get rid of the very thing that could give them clogged arteries and whatnot in the long run?
How To Reduce Cholesterol in 30 Days: Good Cholesterol & Bad Cholesterol: What’s The Real Deal?
We all might have often heard these ever-so-popular terms such as ‘good cholesterol, and ‘bad cholesterol’ during our science lectures or even from many doctors as well.
For all those people who do not understand what these good and bad cholesterol types are and why they are named so, these adjectives are added due to a reason.
It is not true that cholesterol in any form is unhealthy, but rather it is highly dependent on the type of cholesterol that makes it healthy or unhealthy in the long term.
Generally speaking, HDL or high-density cholesterol is considered to be the ‘good’ cholesterol whereas LDL cholesterol or low-density cholesterol is said to be the bad cholesterol.
The reason for this is simple. HDL cholesterol carries away all the excess cholesterol from your bloodstream to the liver.
Here, this cholesterol gets metabolized before it could get into your arteries and clog them, making you a target for atherosclerotic cardiovascular disease and other heart conditions.
Simply put, the ‘good’ HDL cholesterol clears the unhealthy or harmful cholesterol from your bloodstream before it gets the chance to get accumulated.
LDL cholesterol, on the other hand, plays a very big role in carrying the cholesterol present in your bloodstream to the arteries or the heart directly.
This could be very dangerous for anyone, but especially for the ones who already have other co-existing conditions to complicate this situation.
For this very reason, it is important to keep a check on your dietary cholesterol levels and try to do your best to lower your LDL cholesterol levels before the whole situation takes a turn for the worse.
Dietary Cholesterol And Blood Cholesterol: Which One To Avoid?
We all know that cholesterol is generally bad for our health and that lowering cholesterol is undoubtedly the only way to make sure that you are on the path to living a healthy lifestyle – but is there any way in which cholesterol could be good for you?
Turns out, the answer to this question is ‘Yes!’ The total cholesterol quantity is not always harmful to you.
If we view this situation from a broader perspective, we can easily see that there are two variants of cholesterol present in our bodies at all times.
These are the dietary cholesterol – the one that gets in our bodies due to the intake of unhealthy, processed foods or taking foods that are high in unsaturated fats, and blood cholesterol that is present in our bloodstream after getting metabolized and absorbed from the circulating cholesterol.
It is seen in different studies that dietary cholesterol has little to no effect on the heart or the presence of any particular heart disease.
Rather, it is the elevated levels of blood cholesterol that could contribute to compromising your heart health and making you a potential target for heart attacks, deteriorating heart health, and other related illnesses and diseases.
What Causes Unhealthy Cholesterol To Accumulate In Our Bodies?
There could be plenty of reasons that cause unhealthy cholesterol to accumulate in your body.
These pointers need to be kept in check at all times so that you can enjoy a stress-free and relaxed life without having to worry about your heart health and other related health risk factors.
When you improve your cholesterol levels, you can easily embark on your journey to a healthy life!
However, some of the common causes behind increased cholesterol levels in the body include:
Eating unhealthy food that is rich in unsaturated fats or trans fats
Both trans fat and unsaturated fat make a potential target for heart disease risk and also increase LDL levels in your body.
It is one of the major factors that increase your blood cholesterol levels and the excess weight that you gain automatically increases your risk of heart diseases.
Having a highly inactive routine or a lifestyle that makes one bound to lie on their couches all day long, doing nothing is a very important factor that makes one disposable to develop an unhealthy lifestyle.
How To Lower Cholesterol The Healthy Way?
From a dietary perspective, if you wish to lower your cholesterol, then it is always better to avoid all kinds of saturated fat products, foods with high cholesterol in them, and healthy eating in general.
A low-fat diet is the best for beginners. Along with this, lifestyle changes should also be incorporated into your daily life if you wish to see a difference aka improve your cholesterol.
Healthy eating options and some healthy lifestyle changes include:
- Low-fat milk and other low-fat dairy products
- Little to moderate alcohol consumption (it is always better if you do not drink alcohol in the first place!)
- Vegetables (kidney beans, spinach, carrots, broccoli, kale, etc)
- Whole grains. (Food items such as barley, brown rice, whole-grain bread, pasta, and wheat with whole grains have all the parts of the grain intact and therefore, play an important role in adding all the healthy parts to your diet. This is why foods with whole grains are a great addition to your diet at any time.)
- Partially hydrogenated oils (fish oil, coconut oil, palm oil)
- Foods with more soluble fiber. Soluble fiber is important for adding the required amount of healthy fats to your body. They reduce the risk of cardiovascular disease and also make sure that you are getting all the nutrition that is needed for a healthy and balanced diet!
The main purpose of these healthy lifestyle changes is to make sure that only the good HDL cholesterol gets added to your diet. HDL cholesterol keeps your heart and health in the optimal range and makes sure that all these lifestyle changes are well paid for!
How To Reduce Cholesterol In 30 Days?
People who categorize themselves as belonging to any one of the ‘unhealthy’ categories mentioned above would want to do something about eliminating or reducing these habits.
It is also correct for them to take care of themselves and make sure that they do not suffer from high cholesterol or the like of it to avoid developing cardiovascular health risks generally.
Many ways could help lower cholesterol levels. Some of the best tried and tested ways have been briefly outlined as under.
Avoid Saturated Fats In Your Diet
One of the healthiest ways to make sure that you lose weight while also lowering your cholesterol levels is to ensure that you avoid a sufficient amount of food that is rich in saturated fats or trans fats.
Healthy oils such as partially hydrogenated vegetable oil and olive oil are important component that you may add to your food as it synthesizes saturated fats, making sure that only the healthy type of cholesterol goes into your body.
The same applies to olive oil for it has been seen to lower low-density lipoprotein ‘LDL’ cholesterol levels, and increase high-density lipoprotein ‘HDL’ levels, which is another great thing. It helps with losing weight and lowering cholesterol levels.
Olive oil also has several heart-healthy benefits because it is rich in omega-3 fatty acids, so it is always a great addition to cook your food in or simply use as a topping or dressing over your salads!
Other food items enriched with saturated fats or trans fats include:
- Full-fat milk and other full-fat dairy products
- Butter and ghee
- Partially hydrogenated oil
- Fatty parts of red meat and fatty fish (also rich in omega-3 fatty acids)
- Sausages, bacon, salami
- Cakes and many processed foods
To avoid trans fats, you need a very strong motivation since the majority of the products that are rich in these unhealthy fats are all that we eat all day long.
But for a healthy life and a better lifestyle, this is ultimately the only safe option!
Incorporate Workout Into Your Routine
Vigorous exercise and high-intensity workouts have been seen to cause significant results when done routinely.
There are several online exercise programs and exercise classes based on losing weight, extra calories, and inches in no time.
You can easily opt for the workouts that work best for you. Start slowly but surely, and the results are bound to be seen in no time.
Cholesterol Lowering Drugs
For people in whom cholesterol seems to be stuck at stubborn levels, medications are often prescribed by doctors.
In these people, the fat intake, including trans fats and saturated fat intake has been so significant that they either refuse to give up on eating those high-cholesterol-laden foods or even if they do, they go back to their unhealthy habits real soon. This increases their risk of heart disease.
Therefore, in such people, cholesterol-lowering drugs such as Statins are prescribed, but only after completely assessing the patient’s condition. The medication dose is adjusted accordingly.
Drugs with cholesterol-lowering action simply decrease LDL cholesterol, thereby also decreasing heart disease risk in vulnerable patients.
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Clears Out Clogged Arteries Naturally: Oxidized Cholesterol Strategy
And now, for the big reveal! Here comes a tried, tested, and seemingly amazing way to make sure that you end up losing weight and lowering your cholesterol levels in exactly 30 days!
This method is called the ‘Oxidized Cholesterol Strategy. It is said to lower LDL cholesterol levels by up to 93% of the increased amounts, and that too in 30 days! Yes, 30 days, to be exact!
Apart from this, this strategy is also bound to reverse the action made by unhealthy cholesterol such as clogged arteries, atherosclerotic heart disease, high blood pressure, cardiovascular disease, and other forms of heart disease that could lead to heart failure in the long term.
The Oxidized Cholesterol Strategy claims to cut down your total cholesterol levels so fast that you can even order cholesterol tests for yourself to see if this method has worked successfully for you or not.
So far, many people have tried this amazingly beneficial way for themselves, and the results have made them quite happier than before.
It also helps with heart disease control and with the risk of heart diseases going along with your blood pressure spiking up for no good reason, what else is there that you need in your life?
What Happens When You Do Not Control Your Cholesterol?
When nothing is being done to lower cholesterol, let alone leaving the total cholesterol in your body unchecked, a lot could go wrong in no time.
According to the principles of clinical nutrition, only a small difference could lead to big changes but only when done to reduce cholesterol seriously.
If you do not take care of these levels, then you can always contact some of the worst diseases including heart problems and other severe consequences that could also be life-threatening.
High cholesterol levels never mean good news for anyone. It could easily become a source of cardiovascular disease, health issues, and several other problems.
Therefore, it is recommended that for people with cholesterol issues, strategies to lower cholesterol should be implemented in the right way.
This includes several small changes such as adding whole grains, soluble fiber, fruits, and vegetables into your diet.
People with stubborn cholesterol can also opt for the 30-day ‘Oxidized Cholesterol Therapy‘. It is a tried and tested way of bringing your cholesterol back to its normal, controlled limits.
>>Related Article: How To Reduce Cholesterol Without Medication: Complete Guide 2024
How To Reduce Cholesterol in 30 Days FAQs
Should There Be Equal Amounts Of LDL and HDL Cholesterol In Your Body?
Ideally, it is best to have more amounts of HDL cholesterol and fewer amounts of LDL cholesterol in your body. The reason for this is that high-density cholesterol does more work in removing unhealthy cholesterol from your body.
Is Cholesterol Always Harmful To You?
Cholesterol is not always harmful to you. It is required for the synthesis of different products such as vitamin D, hormones, and other important daily fluids.
However, it is always its uncontrolled or elevated levels that are considered problematic! It should be always taken care that these high levels of cholesterol are avoided if one wishes to avoid developing several diseases in the long run.