High cholesterol is a thing that you should address if you have diagnosis that says your bad cholesterol is high.
Interestingly, this condition is reversible, but you have to do some really simple things to lower it.
The reason you have to address high cholesterol is because it could lead to some other issues.
Simply put, one major issue that high cholesterol could lead to is arteries closure or total clog. Bad cholesterol causes plaque to build up in your arteries and over time, this plaque can narrow your arteries. Experts call this condition atherosclerosis.
Troubles With High Cholesterol
When the arteries clog, it could lead to stroke, heart attack, angina or chest pain, high blood pressure, peripheral vascular disease and chronic kidney disease.
In fact, it almost caused the death of someone so close to us. You see, one of the persons that are susceptible to having high cholesterol is that person you know who is above an ideal weight.
After checking the person’s BMI, we advised that she should lose her weight, but she began avoiding us.
Unfortunately, sometimes, people could go to the extent of rejecting high cholesterol in the name of Jesus Christ.
But, you see, there is a limit to how much you can drag Jesus into situations that you could address by just taking few simple steps.
Well, we thank God that the situation did not lead to death, but her being alive today came with a high cost.
If your cholesterol is high, we have just three things that you can do to beat the level down.
If you follow these things, you will notice so much different in few weeks.
Basically, diligence is the key here.
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It may look or sound too simple, but you have to do them to get the result you see.
You may choose to take orthodox medications and ignore that most important part you have to play, but the truth is that you may never get the result you seek.
In fact, it is like treating a wound when the worm that is eating the wound up is still inside the wound.
It can only heal when you take out the worm.
It is same with high cholesterol level.
Here are few research-based recommendations that give our community members result.
1. Diet Adjustment Could Lower High Cholesterol
Except the cholesterol issue is genetic, chances are that the build-up is a function of your meal choices. Cholesterol comes mostly from your what you eat.
Foods that are high in cholesterol, saturated fats, and trans fats are the major culprits.
All you have to do is to choose lean sources of protein – chicken, fish, and legumes.
Load your diet with high fibre foods which are fruits, vegetables and whole grains.
Foods to avoid are red meat, organ meats, egg yolks, and high fat dairy products.
Avoid eating processed foods or those made with cocoa butter or palm oil and stop deep-frying your foods.
Bottom line is, before you eat anything, check if it has high cholesterol. Go for cooking oil with lower cholesterol like olive oil.
You see, your food is the first thing to adjust in this journey of beating your cholesterol level down.
In fact, different studies say diet adjustment could help address high cholesterol issues (1) (2).
Here is what one of those studies says. Diet adjustment and exercise has been shown to have positive impacts on the pathogenesis, symptomatology and physical fitness of individuals with dyslipidaemia, and to reduce cholesterol levels.
This takes us to the next recommendation.
2. Be More Active By Exercising
Lack of activities is another thing that could make your cholesterol level rise. Truth is that you sit for too long both at work and at home.
According to a study, “aerobic exercise of both low and moderate intensity resulted in a significant reduction of total cholesterol” (3).
You see, while you exercise, your body begins to draw from the fat deposits in your body reducing the chances of the fat sneaking into your arteries.
If you are less active, you should add exercise to your daily routine.
The World Health Organization recommends that you have 150 minutes of exercise per week. That is an average of 25 minutes each day (4).
3. Expose Yourself To Sun
You see, humans are not meant to be inside the house all the time. The sun plays a great role in making our lives meaningful and in keeping us healthy.
Take a keg of oil to the sun and leave it for few minutes, you will see that it will melt. The same happens to the fat deposit around your arteries when you are in the sun. This is why the maker of life kept the vein close to your upper skin.
You need vitamin D as a human, but your body makes it only if you get into the sun. It is not just that. It is cholesterol in your body that is converted to vitamin D when you stay in the sun.
You can now see that high cholesterol is not supposed to affect man, but because we stay in air conditioned rooms, cars and do more of sedentary life, we are at grave risk.
Stay in the sun for at least 15 minutes each day, and your high cholesterol level will be on its way down. This is what experts recommend.
Sunlight Deficiency
Dear reader, we are not just saying these things from our head. There are researches that back this process of lowering high cholesterol by exposure to sunlight.
One of them says “sunlight deficiency could increase blood cholesterol by allowing squalene metabolism to progress to cholesterol synthesis rather than to vitamin D synthesis as would occur with greater amounts of sunlight exposure.
Furthermore, it highlights that the increased concentration of blood cholesterol during the winter months, may well be due to reduced sunlight exposure.
In conclusion, the researchers say they have “evidence that outdoor activity (gardening) is associated with a lower concentration of blood cholesterol in the summer but not in the winter” (4).
Another study also highlights the effect of sunlight in lowering bad cholesterol level (5).
What then is left? It is for you to begin to do these things. For we can only share the things you could do to reverse high cholesterol, but we cannot do these things for you.
Brace up, throw away old habits that brought you there and walk back to that point of a healthy life. You can do it. It is not much of a difficult task, your mind will be retrained and you will flow with the new lifestyle.
You need your health to make the most of your life.
Thank you for reading.