What are the 5 Things to lower cholesterol levels?

Medpho Team May 9, 2023

Your food habit plays a crucial role in maintaining your cholesterol levels but don't forget your routine exercise as both influence to lower your cholesterol levels in your body. 

The blood cholesterol level has a lot to do with getting heart disease, and high blood cholesterol is one of the significant risk factors for heart disease. The higher the blood cholesterol levels, the more the risk of developing heart disease. 

This blog imparts knowledge about what is cholesterol and its type along with different ways to lower cholesterol levels. Higher Cholesterol levels could also cause heart-related disorders or blocked artery disease.

Are you serious about reducing your cholesterol levels? Contact Medpho on #BasEkCall at 88569-88569 to get free teleconsultation with our doctor. 

What is cholesterol?

Cholesterol is a kind of lipid, and it’s a waxy, fat-like substance that the liver builds naturally. It’s vital for forming cell membranes, certain hormones, and vitamin D.Cholesterol are not soluble in water and, therefore, cannot travel through the blood on its own. The liver produces lipoproteins to help the cholesterol movement, made from fat and protein. The lipoprotein carries cholesterol, triglycerides, and other types of lipid, through the bloodstream. 

What are the two primary forms of Lipoproteins?

The two significant forms of lipoprotein are low-density lipoprotein (LDL), also called bad cholesterol, and the second type is high-density lipoprotein (HDL), also called good cholesterol. The bad cholesterol increases the risk of cardiac disease, whereas the good cholesterol protects you from heart ailments like heart attack, angina, atherosclerosis etc. The higher your HDL or good cholesterol, the better it is for your health.

The Cholesterol levels in Human 

Total cholesterol level in the human body = low-density lipoproteins (LDLs) + high-density lipoproteins (HDLs) +triglycerides

Men are generally at a higher risk than women for more elevated cholesterol. However, a woman’s risk goes up after she enters menopause. More routine testing is recommended for those with high cholesterol and other cardiac risk factors, such as diabetes. Below is a chart displaying the cholesterol levels in the human body.

mg/ dL Total LDL HDL
Standard level 200 100 60
Borderline 200-239 130-159

Women  40-59

Men 50-59

Too High 240 High 160-189

Women 40

Men 50

The 5 ways to lower blood cholesterol level

To lower blood cholesterol levels you need to make changes in your lifestyle. You should be familiar with lower cholesterol level diets and other lifestyle changes that can ensure 

Exercising regularly

Though you are not overweight, exercise can still help reduce high cholesterol and raise HDL, i.e. good cholesterol levels. Working out regularly for more than two hours a day throughout the week can help you. Post lunch walking for 10-minute post-lunch can help you stay fit and healthy. 

Substituting Oil 

If you have added fats, you don't have to cut on your diet entirely. Instead, shift to unsaturated fats, lowering your "bad" cholesterol and raising your "good" cholesterol levels. If you love eating bread and butter, try using olive oil, and you can also opt for peanut and canola oil which are good choices for cooking. 

Food habits

Oatmeal contains soluble fibres that reduce the low-density lipoprotein (LDL) cholesterol. Other food items like kidney beans, brussels sprouts, apples, and pears contain soluble fibre that brings down cholesterol levels quickly. Around 5 to 10 grams of soluble fibre a day lowers cholesterol levels, and having breakfast cereal with oatmeal furnishes 3 to 4 grams of fibre. You'll get even more fibre by adding fruits, such as a banana or berries.

Beans are extremely rich in soluble fibre, and they also take a while for the body to digest, indicating you will feel full for longer after a meal. The reason beans are helpful food for folks endeavouring to lose weight. Studies show that eating almonds, walnuts, peanuts, and other nuts are appropriate for the heart. Consuming 2 ounces of nuts a day can barely lower LDL by 5%, and nuts have added nutrients that safeguard the heart in other ways.

Food to Lower Cholesterol Levels

Food Chart to Lower Cholesterol Levels








Citrus Fruits 


Avoid smokingand suger for lower cholesterol

Avoid smoking

Smoking raises the risk of heart disease in different ways. The immune cells in smokers cannot replace cholesterol from heart vessel walls to the blood for a conveyance to the liver, and this impairment is linked to tobacco tar instead of nicotine. These dysfunctional immune cells may contribute to the more rapid development of blocked arteries in smokers.

The cigarettes contain toxic chemical compounds such as acrolein that can be absorbed into the bloodstream via the lungs. Smoking increases LDL levels, thereby enhancing the risk of the development of heart disease. Giving up smoking can help reverse these harmful effects.

Avoid Sugars 

Along with the saturated and trans fats, eating too many added sugars can raise your cholesterol levels. A study reveals that between 2005 and 2010, a calculated 10% of Americans engulfed over 25% of their daily calories from added sugars. The study concluded that these people were nearly three times more likely to die from heart disease than those who get less than 10% of their calories from added sugars.


As per The World Health Organization (WHO),  around 133 million people across the five largest European Union countries, including countries like  France, Germany, Italy, Spain, and the UK, suffer from high cholesterol levels. Around 17 million deaths occur due to Cardiovascular disease happen each year.

By following a  healthy diet schedule, you can lower cholesterol levels quickly and create changes throughout your body that can profoundly enhance your overall well-being. By following a nutritious diet, you reduce blood sugar levels and blood pressure, which also compels heart disease risk aspects like triglyceride fats to drop dramatically. 

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