High cholesterol: 6 ways to lower bad cholesterol in your 30s

A sedentary lifestyle in busy culture has led to a higher risk of elevated cholesterol, even in our 30s and 40s.

A healthy flow of oxygen and blood throughout the body is crucial. This flow is obstructed if there is fat accumulation 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, no physical activity or sitting for hours can lead to cholesterol buildup. It is a waxy substance produced by the liver. The fact that cholesterol cannot dissolve in water also does not pass through the bloodstream, leading to further health complications.

Over time, high cholesterol can damage your arteries, contribute to heart disease and increase your risk of stroke. Plaque buildup in coronary arteries can disrupt the flow of oxygenated blood to your heart muscle. Cholesterol is a waxy substance found in our cells. According to Healthline.com, the liver makes most of the cholesterol in the body. The rest comes from the type of food we consume. There are two types of cholesterol:

• Low Density Lipoprotein (LDL) – This is the “bad”, unhealthy kind of cholesterol. LDL cholesterol can build up in your arteries and form fatty, waxy deposits called plaques.
• High Density Lipoprotein (HDL)– This is the “good”, healthy kind of cholesterol. It carries excess cholesterol from your arteries to your liver, which removes it from your body.

Given today’s lifestyle, an increase in bad cholesterol, even at age 30, should come as no surprise. However, it can be very uncomfortable not being able to live your life on your own terms without the burden of drugs, prescriptions and all that hassle. Therefore, to get rid of cholesterol hassle-free, here are some lifestyle adjustments you can make:

HIGH CHOLESTEROL: WAYS TO LOWER BAD CHOLESTEROL

1. Heart Healthy Diet: To avoid fat buildup, look for a heart-healthy diet that is low in saturated or trans fat. Include more fibrous legumes, oats, and fruits. Eat a healthy, nutritious diet such as vegetables, lean protein, fiber and nuts.
2. Healthy weight: Obesity and overweight predispose you to bad cholesterol and risk more health complications. Therefore, it is important to maintain a healthy weight to lower the risk of high cholesterol.
3. Do not smoke: Smoking is not only carcinogenic and endangers your health, it damages blood vessels, sealant can also lead to LDL.
4. Limit alcohol: Excessive alcohol intake can raise cholesterol and contribute to other health risk factors.
5. Stress management: While stress is more related to mental health, chronic stress does affect cholesterol levels. Breathing techniques and yoga can help relieve stress.
6. Excercise for at least 30 minutes a day for 5 or more days a week.

It is imperative to have your cholesterol levels checked from time to time. Blood tests can only reveal the stat of LDL or HDL