High Cholesterol: 6 Ways to Lower Bad Cholesterol Level When in Your 30s

The sedentary lifestyle in the busy culture has cultivated a higher risk of raising cholesterol even when we are in our 30s and 40s.

A healthy flow of oxygen and blood throughout the body is essential. This flow is hindered when there is accumulation of fat in the vessels and arteries. This is also known as high cholesterol. Sedentary lifestyle is one of the main causes of high cholesterol. Fatty foods, lack of physical activity, or sitting for long hours can lead to cholesterol buildup. It is a wax-like substance that is produced by the liver. The fact that cholesterol can’t dissolve in water also doesn’t flow through the bloodstream, leading to further health complications.

High cholesterol over time can damage arteries, contribute to heart disease, and increase the risk of stroke. Plaque buildup in the coronary arteries can disrupt the flow of oxygen-rich blood to the heart muscle. Cholesterol is a waxy substance found in our cells. According to Healthline.com, the liver produces most of the cholesterol in the body. The rest comes from the type of food we eat. There are two types of cholesterol:

• Low-density lipoprotein (LDL) – This is the “bad” type of cholesterol, not healthy. LDL cholesterol can build up in the arteries and form fatty, waxy deposits called plaques.
• High-density lipoprotein (HDL)– This is the “good” and healthy type of cholesterol. It transports excess cholesterol from the arteries to the liver, which removes it from the body.

Given contemporary lifestyles, an increase in bad cholesterol even at age 30 will not come as a surprise. However, it can be very uncomfortable not being able to live your life on your own terms without the burden of medications, prescriptions, and all that hassle. Therefore, in order to be free from cholesterol problems, here are some lifestyle adjustments that one can make:

HIGH CHOLESTEROL: WAYS TO LOWER THE BAD CHOLESTEROL

1. Heart Healthy Diet: To avoid fat accumulation, look for a heart-healthy diet that is low in saturated or trans fat. Include more fibrous legumes, oats, and fruits. Eat a healthy diet rich in nutrients like vegetables, lean protein, fiber, and nuts.
2. Healthy weight: Obesity and being overweight make you susceptible to bad cholesterol and put you at risk for more health complications. Therefore, it is important to maintain a healthy weight to reduce the risk of high cholesterol.
3. No Smoking: Smoking is not only cancerous and will endanger your health, damage blood vessels, but it can also lead to LDL.
4. Limit alcohol: Excessive alcohol consumption can increase cholesterol and contribute to other health risk factors.
5. Stress management: While stress is more related to mental health, chronic stress affects cholesterol levels. Breathing techniques and yoga can help relieve stress.
6. Exercise for at least 30 minutes a day for 5 or more days a week.

It is imperative to check your cholesterol level from time to time. Blood tests can only reveal the LDL or HDL statistic